Cola / Soda
Pure liquid sugar with nothing to slow it — a worst case for insulin.
FatTonic Facts
Cola / Soda · per serving 1 can (330ml)
Avoid · strongly works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 22 | −48.4 |
| Sugar (g) | 35 | −28.0 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 0 | 0.0 |
| Protein (g) | 0 | 0.0 |
| Floored at 1 | raw -0.4 | = 1 |
| Glycemic index | 63 | |
| Carbs (g) | 35 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 174851 (Beverages, carbonated, cola, without caffeine), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 330 g): carbs 10.6, sugar 10.6, fiber 0, protein 0, fat 0 g.
What this means for fat-burning
Why this score: glycemic load 22 set it, −48.4 points. Source: USDA FoodData Central, FDC 174851.
Its high sugar content is the main reason to keep portions in check. Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Cola / Soda scores 1, rated Avoid. It scores higher than 0% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does cola / soda spike insulin?
Glycemic load 22 for 1 can (330ml); FatTonic Score 1/100 — it strongly works against fat-burning.
Is cola / soda good for fat loss?
Avoid (1/100): cola / soda strongly works against fat-burning.