Evidence-based soda guide. Sugar and caffeine content per brand, gestational diabetes research, and pregnancy-safe fizzy alternatives.
According to ACOG, occasional soda is not considered harmful during pregnancy, but regular consumption is discouraged. A 12oz Coca-Cola contains 39g sugar and 34mg caffeine. Published research links daily sugary beverage consumption to higher gestational diabetes risk. Sparkling water with fruit is the best swap.
Written by Ash K · Last updated: June 2026 · Sources cited below
Soda is not prohibited during pregnancy, but it's nutritionally empty and adds caffeine (in cola), sugar or artificial sweeteners, and zero beneficial nutrients. Current guidelines don't ban it — they just don't recommend it.
An occasional soda is fine. Making it a daily habit displaces the water, milk, and nutrient-dense beverages your body actually needs during pregnancy.
Key Takeaway: Soda is not unsafe in the way raw fish or unpasteurized cheese is — there's no Listeria or Toxoplasma concern. The issue is nutritional: soda provides 35–55mg caffeine (cola) and 35–45g sugar per 12oz can with zero nutritional benefit. Occasional consumption is fine. Daily consumption displaces better options and adds unnecessary sugar during a period when gestational diabetes risk is relevant.
| Soda Type | Caffeine (12oz) | Sugar | During pregnancy |
|---|---|---|---|
| Regular cola (Coke, Pepsi) | 35–45mg | 39g | Occasional OK — count caffeine |
| Diet cola | 35–45mg | 0g (artificial sweetener) | Occasional OK — aspartame considered safe by FDA |
| Caffeine-free cola | 0mg | 39g | Occasional OK — sugar is the concern |
| Sprite/7-Up | 0mg | 38g | Occasional OK — no caffeine |
| Ginger ale | 0mg | 32g | Common nausea remedy — fine occasionally |
| Mountain Dew | 54mg | 46g | Count caffeine — higher than cola |
Sugar and Caffeine in Common Sodas (Per 12oz Can)
Cola caffeine (35–45mg per 12oz) is modest compared to coffee (120–140mg per 12oz). A single cola uses only 18–23% of the ACOG 200mg daily caffeine limit.
The concern is cumulative: a cola at lunch + a cup of coffee in the morning + chocolate after dinner can push past 200mg without realizing it. Track all sources if soda is part of your routine.
A single can of regular soda contains 35–45g of added sugar — close to the AHA's recommended daily limit of 25g for women. During pregnancy, excessive sugar intake increases gestational diabetes risk and contributes to excessive weight gain.
Note: Gestational diabetes affects 2–10% of pregnancies in the US (CDC). Risk factors include excess weight gain, high sugar intake, family history, and age over 25. Daily soda consumption — especially multiple servings — adds caloric load without nutrition and may contribute to glucose metabolism challenges.
Healthier Fizzy Alternatives During Pregnancy
FDA considers aspartame, sucralose, and acesulfame-K safe during pregnancy at typical consumption levels. The research on artificial sweeteners during pregnancy is mixed but has not established clear harm at moderate intake.
Tip: If you drink diet soda occasionally during pregnancy, current FDA guidance considers it safe. If you drink it daily, some research suggests possible association with increased sweet preference in offspring and altered gut microbiome — though these findings are preliminary. Water, sparkling water with fruit, and herbal tea are better daily beverages.
Sparkling water with lemon/lime — the fizz without the sugar. Coconut water — natural electrolytes, mild sweetness. Ginger tea or ginger ale (for nausea) — flat ginger ale works too. Milk — calcium and protein your body needs. Fruit-infused water — cucumber-mint, strawberry-basil.
Bottom Line: Soda is not dangerous during pregnancy — it's just nutritionally empty. An occasional can is fine. Daily consumption adds unnecessary sugar and caffeine while displacing better options. If you're reaching for soda habitually, sparkling water with fruit provides the fizz without the downsides.
Can you drink soda while pregnant?
Soda is not prohibited during pregnancy. Occasional consumption is fine. Count caffeine from cola toward the 200mg ACOG daily limit. Be mindful of sugar intake — a single can contains 35–45g, close to the daily recommended maximum.
Is diet soda safe during pregnancy?
FDA considers artificial sweeteners (aspartame, sucralose) safe during pregnancy at typical consumption levels. Occasional diet soda is fine. Daily consumption is a personal choice — water and milk are nutritionally superior.
Does soda cause gestational diabetes?
Soda alone doesn't cause gestational diabetes — it's multifactorial. But regular soda consumption adds sugar and calories that can contribute to excessive weight gain, which is a known risk factor.
This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with questions about your health.