As a source of calories from sugar without any significant vitamins or minerals, soda pop from a fountain is considered an "empty calorie" food, meaning that it provides energy without nutrients. Given that soda provides little satiety and has little nutritional value, it should be limited in the diet.
Calories
Soda makes a fair contribution of calories in the diet, with approximately 100 calories in 8 oz. of soda, according to LIVESTRONG.COM MyPlate. These calories make up a significant portion of energy intake in the diet of many Americans. In a study of food intake of 2- to 18-year-olds in the U.S., researchers from the Centers for Disease Control and Prevention found that soda made up nearly 6 percent of daily energy intake.
Sugars
Fountain soda contains a large amount of sugar, with about 27 g in 8 oz., according to LIVESTRONG.COM MyPlate. Within the U.S. Department of Agriculture's MyPyramid, added sugars are considered "discretionary calories," which make up a small percentage of daily caloric needs. Soda falls into this category of "extras," as it only provides energy for bodily functioning and physical activity.
Fiber
One cup of soda from a fountain provides no fiber. In contrast, other sources of sugar in the diet, such as fruit or granola made with sugar, contribute a fair amount of fiber to the diet, making them healthier choices. Fiber is important for optimal functioning of the digestive system. It also helps with weight control, as it provides a sense of satisfaction and deters you from consuming excess calories.
Vitamins and Minerals
One cup of soda may provide a small amount of sodium but will not provide anything more in terms of vitamins and minerals. Many other sweet beverages do contribute vitamins and minerals along with the calories they provide. For example, 100 percent orange juice provides vitamin C, folate and potassium. These nutrients are essential in terms of functioning of the immune system, as well as the health of cells in the body.
References
- National Institutes of Health: Where Kids Get Their Empty Calories
- LIVESTRONG.COM MyPlate: Dr. Pepper Soda
- "Journal of the American Dietetic Association"; Dietary Sources of Energy, Solid Fats, and Added Sugars Among Children and Adolescents in the United States; Jill Reedy, et al.; October 2010
- U.S. Department of Agriculture MyPyramid: Discretionary Calories
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- LIVESTRONG.COM MyPlate: Minute Maid 100 Percent Orange Juice
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