Coca-Cola is a global brand empire and one of the most popular sodas in the world. Many people are now turning to healthy soda alternatives to satisfy their thirst and sugar cravings. That’s where Diet Coke and Coke Zero Sugar come in. But which one is better? This article dives into the nutritional profiles, ingredients, and taste of these popular diet sodas to help you decide.
The History of Diet Coke and Coke Zero
The original Coca-Cola was created by pharmacist John Stith Pemberton in 1886 in Atlanta, Georgia. The concept of a "diet" Coke was considered for two decades before Diet Coke finally debuted in the summer of 1982. In 2005, Coca-Cola Zero was launched, aiming to deliver the distinct Coke flavor without the sugar and calories. In 2017, the recipe, packaging, and name were tweaked to become today’s Coke Zero Sugar.
Nutritional Comparison: Diet Coke vs. Coke Zero
At first glance, both Diet Coke and Coke Zero Sugar appear nutritionally identical, with zeros across the board except for sodium.
Here's a breakdown of the nutrition facts for a 12-ounce serving:
Coke Zero:
- Calories: 0
- Total fat: 0 grams (g)
- Sodium: 40 milligrams (mg)
- Total carbohydrates: 0 g
- Total sugars: 0 g
- Protein: 0 g
- Potassium: 60 mg
- Caffeine: 34 mg
Diet Coke:
- Calories: 0
- Total fat: 0 g
- Sodium: 40 mg
- Total carbohydrate: 0 g
- Total sugars: 0 g
- Protein: 0 g
- Caffeine: 46 mg
Ingredients: What's Inside?
Coke Zero Ingredients:
- Carbonated water
- Caramel color
- Phosphoric acid
- Aspartame
- Potassium benzoate (to protect taste)
- Natural flavors
- Potassium citrate
- Acesulfame potassium
- Caffeine
Diet Coke Ingredients:
- Carbonated water
- Caramel color
- Aspartame
- Phosphoric acid
- Potassium benzoate (to protect taste)
- Natural flavors
- Citric acid
- Caffeine
Both Diet Coke and Coke Zero contain the amino acid phenylalanine, so people with phenylketonuria (PKU) should avoid them.
Read also: The Hoxsey Diet
Key Differences
The primary differences between Diet Coke and Coke Zero Sugar lie in their artificial sweetener blends and caffeine content. Diet Coke uses only aspartame, while Coke Zero combines aspartame with acesulfame potassium (Ace-K). Some Coke Zero varieties contain stevia.
- Sweeteners: Diet Coke primarily uses aspartame, while Coke Zero uses a blend of aspartame and acesulfame potassium.
- Caffeine: Diet Coke has 46 milligrams of caffeine per 12-ounce can, compared to Coke Zero Sugar’s 34 milligrams.
The Great Taste Test
After tasting all three, it’s clear that each has its own distinct flavor profile. Original Coca-Cola stands out with its bright sweetness and signature caramel notes that are hard to replicate. Coke Zero Sugar impresses by closely mimicking the taste of the original, offering a richer, more complex flavor without the mineral finish of Diet Coke. Although some might find it slightly sweeter than Coca-Cola, it remains a strong contender for those looking for a sugar-free alternative.
Health Considerations
No dietitian, nutritionist, or physician would classify either Diet Coke or Coke Zero as healthy, but many would call them healthier alternatives to regular soda.
Artificial Sweeteners
Both Diet Coke and Coke Zero use artificial sweeteners to achieve a sweet taste without the calories of sugar. Concerns have been raised about the safety of these sweeteners.
- Aspartame: In 2023, the World Health Organization’s International Agency for Research on Cancer classified aspartame as "possibly carcinogenic to humans," citing limited evidence linking high intake to liver cancer in some studies. However, the Food & Drug Administration (FDA) and the European Food Safety Authority (EFSA) continue to deem aspartame safe when consumed in moderation.
- Acesulfame Potassium: Excessive use of acesulfame potassium might also pose risks, such as potentially raising the risk of early puberty in adolescent girls, as suggested by a 2024 study.
Additional research has raised concerns that high consumption of artificial sweeteners may increase appetite, disrupt gut bacteria, and even contribute to insulin resistance.
Read also: Walnut Keto Guide
Other Health Concerns
- Phosphorus: Colas generally contain phosphorus in the form of phosphoric acid which is important because phosphorus and calcium have an inverse relationship. Too much phosphorus can decrease the amount of calcium in the body, which, over time, can lead to bone loss.
- Caffeine: While moderate amounts of caffeine are generally considered safe, excessive intake may contribute to anxiety, disrupted sleep, and elevated heart rate and blood pressure. The United States Department of Agriculture (USDA) recommends that adults have no more than 400 mg of caffeine per day.
Benefits of Switching to Diet Sodas
If you have a habit of drinking regular, sugar-sweetened Coke, switching to either Coke Zero Sugar or Diet Coke to reduce your sugar intake.
The Verdict: Which Coke is "Healthiest"?
If you're looking to choose between all these less-than-ideal options, the “healthiest” Coke is probably Coke Zero Sugar, but only by a small margin.
Classic Coke (and its flavored Cherry and Vanilla varieties) are not only loaded with added sugars but also has a significant number of empty calories. A 20-ounce bottle of Classic Coke contains about 240 calories, energy that’s quickly burned without the benefit of fiber or other nutrients and sometimes leading to glucose spikes, sugar crashes and weight gain. Both Diet Coke and Coke Zero Sugar sidestep these problems by being both calorie- and sugar-free. And since both contain the same amount of aspartame, the risks associated with artificial sweeteners are similar either way.
Where Coke Zero has a slight edge though is in its lower caffeine content: 34 milligrams per 12-ounce can compared to 46 milligrams of caffeine in Diet Coke.
Despite this edge, either Diet Coke or Coke Zero is almost certainly a smarter pick than the classic or flavored varieties.
Read also: Weight Loss with Low-FODMAP
Ultimately, quantity may matter more than whichever variety you choose.
Alternatives to Diet Soda
If you're looking to reduce your intake of artificial sweeteners, here are some alternative options:
- Flavored waters: Calorie-free flavored waters can be refreshing and hydrating.
- Kombucha: Kombucha is a probiotic-filled beverage that promotes healthy gut bacteria and is naturally fizzy due to the fermentation process.
- Probiotic sodas: Some brands of probiotic "soda" are similar to kombucha.
- Stevia sodas: Several brands of fizzy drinks mimic popular soda flavors and contain no artificial sweeteners.
- Sparkling water: If it’s fizz you’re after rather than the sweetness, sparkling waters may come to your rescue.