Brand guide
How to quit Coke
Quitting Coke works like quitting any soda habit: find the moments you reach for it, have a different drink ready, and decide what to do about caffeine. A 12 oz can of Coca-Cola Original lists 140 calories, 39 g of sugar, and 34 mg of caffeine.
Not medical advice. QuitSoda is habit support for adults. If caffeine, sugar, pregnancy, medicines, or a health condition affect your plan, ask your clinician.
What is in a can of Coke
| Drink | Calories | Sugar | Caffeine |
|---|---|---|---|
| Coca-Cola Original | 140 | 39 g | 34 mg |
| Diet Coke | 0 | 0 g | 46 mg |
| Coca-Cola Zero Sugar | 0 | 0 g | 34 mg |
| Coca-Cola Caffeine Free | 140 | 39 g | 0 mg |
Sources: Coca-Cola Original and Caffeine Free, Diet Coke, Coca-Cola Zero Sugar. Checked Oct 26, 2026. A 20 oz bottle of Coca-Cola Original lists 240 calories and 65 g of sugar on the same page.
For other brands, see sugar in a can of soda and caffeine in soda.
Find your Coke moments
For a few days, jot down each time you have a Coke: the time, where you are, and what just happened. Most people find a short list of repeat moments, like lunch, the mid-afternoon slump, the drive home, or dinner out.
Each moment needs its own plan. "No more Coke" is a goal. "At 3 pm I get an unsweetened iced tea from the fridge" is a plan you can follow on a tired day.
Decide about caffeine
Coca-Cola Original has 34 mg of caffeine per 12 oz can and Diet Coke has 46 mg, per Coca-Cola US. The FDA lists 400 mg a day as an amount not generally linked to negative effects for healthy adults, and notes that people who want to cut back should do it gradually (FDA: Spilling the Beans).
You can keep caffeine in coffee or tea while you quit Coke, or cut both. If you go from several cans a day to none, some people report headaches or tiredness for a few days. The soda withdrawal timeline covers what many people describe.
Switching to Diet Coke or Coke Zero
Diet Coke and Coca-Cola Zero Sugar list 0 g of sugar, so switching cuts the sugar on the label. They still have caffeine and sweeteners, and the habit loop is often the same. In the QuitSoda challenge they still count as soda. If Diet Coke is your main habit, how to quit diet soda goes deeper.
Swaps that fill the same slot
- Plain sparkling water or seltzer, with a squeeze of fresh lemon or lime at home if you like.
- Unsweetened iced or hot tea, black or green.
- Unsweetened coffee, if the can was mostly about caffeine.
- Still water in a bottle you like, kept where the can used to sit.
Cold and fizzy matters for a lot of Coke drinkers. A very cold plain seltzer in a glass with ice can stand in for the can. Soda alternatives has more ideas.
Sources
- Coca-Cola US: Coca-Cola Original: calories, sugar, caffeine; Caffeine Free; 20 oz bottle
- Coca-Cola US: Diet Coke
- Coca-Cola US: Coca-Cola Zero Sugar
- FDA: Spilling the Beans: 400 mg a day; cut back gradually
Quit Coke with a 30-day plan
Practice the next month with a simple plan. No app. No credit card.
Frequently asked questions
How much caffeine is in a can of Coke?
A 12 oz can of Coca-Cola Original has 34 mg of caffeine, per Coca-Cola US. Diet Coke has 46 mg.
How much sugar is in a can of Coke?
A 12 oz can of Coca-Cola Original lists 39 grams of sugar and 140 calories on the Coca-Cola US nutrition page.
Is switching to Diet Coke a good way to quit Coke?
It removes the sugar on the label, but Diet Coke still has caffeine and sweeteners. In the QuitSoda challenge it still counts as soda.
Should I quit Coke cold turkey or cut back?
Either can work. The FDA suggests cutting back on caffeine gradually, and the QuitSoda challenge lets you choose gradual reduction or a quit date.
What can I drink instead of Coke?
Plain sparkling water, unsweetened tea, unsweetened coffee, or still water. All are on plan for the challenge.