Soda

Little nutrition — mostly added sugar.

Category: Drinks
Plate rating: 10/100
Glycemic index: ≈63 · Medium GI

What soda offers

Little nutrition — mostly added sugar

When to eat it

Rarely.

Tip

Replace with sparkling water + lemon

Blood sugar

Medium GI — a moderate effect on blood sugar; portion size matters. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

More drinks

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Sources

Nutrient data: USDA FoodData Central (search “Soda”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.