Pepsi vs. Poppi (and Why to Make the Switch)

In case you missed it, I’m currently in my Popp(s)i Cola era. The best part? Zero guilt. Seriously, forget “Pepsi zero”, “Coke zero”; I give zero f*cks. Poppi is where it’s at.

For the record, I’ve never liked Pepsi, but I use to LOVE Coca-Cola. However, I’m not here to start a Pepsi vs. Coke debate, because at the end of the day, they both kind of suck (or at least their ingredients do). Besides, it’s been years since I dropped the vast majority of colas from my life due to the ridiculous amount of sugar per can. Not to mention the high fructose corn syrup (one of the worst forms of sugar). Blah! And that still isn’t even the half of it…

Fast forward to Summer 2024 and an almost insatiable craving for an iced cold cola, I run to my local OA market to see what I can find, thinking the closest thing I’ll get to it is Kombucha. And don’t get me wrong, I love a good Kombucha, but it just wasn’t going to fit the craving. To my surprise though, something new popped out from the regular section of soft drinks, and that’s where I saw Poppi (Classic Cola) for the first time. After reading the ingredients on the back of the can, I decided to give it a go and was pleasantly surprised at how spot on the taste was, even though the ingredients were very different from the kind of colas I grew up with. As my fascination grew, I started researching and comparing the ingredients to Pepsi and Coca-Cola, and the next thing I know, I’m writing a full breakdown about it on my blog site.

If you have read this far, thank you. If you continue to read, prepare to be both disgusted and relieved at the comparisons.

Pepsi (and Coca-Cola) vs. Poppi

Disclaimer: I am not a health expert by any means and do not take credit for the nutrition information presented within this blog post.

Furthermore, this post is not sponsored, nor does it contain any affiliate links. All opinions are my own, and any facts have been sited.

First, let’s breakdown the “nutrition” information and ingredients for Pepsi and Coke, starting with which soda is likely the worst (and not just in taste). Note, all info in the images below reflect actual labels of each 355ml can, however, this info may be slightly different in other regions.

The breakdown:

Calories: Not the worst of what could be, but still pretty high, considering this is only for a 355ml can with no nutritional value. Empty calories anyone?

Fat: Thank goodness there’s 0 grams in both of these.  Not to say fat is “bad” per se, but I certainly wouldn’t want to find it in a can of soda.

Sodium: While the amounts shown may seem like a lot, it’s because all the other ingredients are measured in grams, where as the sodium is measured in milligrams.  It’s recommended by Health Canada that adults consume approx. 1200mg – 1500mg of sodium per day, which makes the amount here not seem so bad.  Let’s not forget that “soda” is derived from the word “sodium” and in order for a drink to classify as a soda, it has to have some amount of sodium in it. 

Carbs: While nearing 50 grams isn’t necessarily “bad”, it’s more about where those carbs are coming from.  Two bananas (approx.) would have the same amount of carbs as a single soda, only the nutrition has actual value.

Sugar: I don’t even want to get started on this, because it’s outright embarrassing, but here we go...

It’s recommended by Health Canada that adults have no more than 30 grams of sugar per day, yet a single can of Pepsi or Coke carries more sugar than the daily recommended amount all together? As if that isn’t bad enough, this sugar comes from high fructose corn syrup, which is terrible for the body, especially in large amounts.  Inflammation, Diabetes, and liver problems are only 3 examples of the issues that can arise with the cheap syrups these companies use.  This info I received several years ago from my nutritionist and is one of the main reasons I stopped drinking these sodas.

Protein: When reaching for a soda, I’m not looking for protein, nor do I expect there to be any in it. If I want protein, I’ll happily eat a steak on the side.

Caffeine:  I’m not going to lie, I love a good cup of coffee, which obviously contains caffeine.  Still, I do try to be mindful of my consumption.  It’s not even so much that the caffeine in soda is “bad”, however, I do find it extremely weird that many mainstream soda companies never actually specify the amount of caffeine in each can.  What are you sneaky b*tches trying to hide?

Phosphoric and Citric acid: Both phosphoric and citric acid are used as preservatives in many things, sodas included.  While this might seem “normal” to prevent mold growth and increase shelf life, there is a also a downside…

According to Healthline, when consumed in large amounts, phosphoric acid has been known to cause irritation to both eyes and skin upon getting into close contact with it.  Imagine what it could do to your insides?  It is also said that breathing in phosphoric acid can cause nose and throat irritation, coughing, and excess phlegm build up in the chest. Eww.

As for citric acid, it is something that naturally occurs in citrus fruits, however, it can also be made synthetically from black mold. Yes, you read that correctly. I have yet to find out whether Pepsi or Coke uses a synthetic version or not, as there seems to be a lot of mixed responses on it. The fact that it isn’t specified though, is enough to make me weary of how they obtained it. Another not so great thing about citric acid is that it has ample ability to wear down tooth enamel. Just ask your dentist.

Are you disgusted yet? If so, feel free to stop reading. And if not, keep reading, because we’re about to breakdown the Diet versions of Pepsi and Coke next…

The breakdown:

Calories: Sure, zero calories may seem great to some, but the amount of garbage ingredients needed to supplement for lack of flavour, is possibly more concerning than the amount of sugar in the regular drinks.

Sodium: As you can see (above), Pepsi’s sodium has gone up in their diet alternative, while Coke’s has gone down. Although different, they aren’t too far off from each other. However, it is more common for diet drinks to carry slightly more sodium to bring out the taste and make up for lack of other ingredients.

Aspartame: After coming to terms with the ridiculous amount of sugar in a regular can of Pepsi (and Coke), I remember thinking to myself, “They can both f*ck right off and take their HFCS with them.” Well, it turns out both companies already tried to do that when they came out with their “diet” alternatives. And let’s be honest, these drinks are very likely no better than the regulars in terms of the body’s struggle to process such cheap, disgusting ingredients.  Take aspartame for example...  According to various online sources, this artificial sweetener has been known to disrupt glucose metabolism, unnecessarily increase appetite, and may be carcinogenic to humans. Healthline does a good job at breaking this down furthermore.

Acesulfame potassium: Like aspartame, acesulfame potassium is a no-calorie sweetener. Whether it’s “safe” to consume or not hasn’t been clear upon my research, as there seems to be a lot conflicting information on it. According to Healthline, the first safety tests conducted in the 70’s, reported the substance could cause cancer in rats. Although, it eventually got approved by the FDA in 1998 to be used in soft drinks, it’s safety has never actually been proven.

Potassium benzoate: Another common preservative in soda, which carries many conflicting opinions. As stated on Healthline, this chemical is often used in many things from medications to beauty products, and even industrial use to “deter corrosion”. Yikes! One major concern with potassium benzoate is it’s “ability to convert to benzene, a known carcinogen”, which happens when coming into contact with ascorbic acid (often added to soda).

Phenylalanine: This is an essential amino acid that is often found in protein rich foods, such as eggs, fish, and meat. It is also naturally found in the body, although we supposedly don’t produce enough if it. Now, could I see myself reaching for more soda as a valid excuse to make up for my body’s lack of phenylalanine? Probably not, as there are many actual nutritious foods out there I could get it from.

While phenylalanine is looking pretty good right now, something I found later on in my research, is that it is a key ingredient in aspartame, and when mixed with other substances, it can have negative side effects. However, people with certain health conditions may be told to avoid it, regardless of what it’s mixed with.

Okay, now that the disgusting part is over, let’s get to the relieving part — the actual better alternative…

Poppi (Classic Cola)

The breakdown:

Calories: To be honest, I stopped counting calories around the same time I stopped drinking most sodas. However, I’m quite impressed that the calories are far lower than a lot of sodas on the market, without having to add gross ingredients that aren’t worthy of even attempting to pronounce.

Sodium: Again, for a beverage to classify as a soda, sodium is needed. 35 grams seems more than reasonable here.

Carbs: Far lower than Pepsi or Coke, but there are obviously still other ways these carbs can be consumed while increasing the nutritional value. I came for the cola, so I’m not complaining.

Sugars: I appreciate that there is actually some sugar in here, instead of having to resort to questionable ingredients to get it to zero. We’re still 36 grams less than Pepsi and 34 grams less than Coca-Cola, which is a win in my books.

Organic cane sugar: Okay, let’s be real here, just because it’s organic and has gone through less processing, doesn’t mean it’s “healthy” for you. However, it is a much better alternative, as organic cane sugar contains fewer chemicals and pesticides than sugar that has been heavily processed and/or isn’t organic.

Organic agave inulin: This is a prebiotic dietary fiber that has been extracted from the agave tequilana plant. According to groundbased.com, research has shown that agave inulin has potential in improving digestive health and encouraging healthy blood sugar levels, among other health benefits.

Organic apple cider vinegar: I’ve been taking ACV for years now for it’s benefits related to gut health. However, I never would have guessed it was in this drink. For those who have consumed ACV, you know the strong taste that comes with it and it isn’t always pleasant. I am happy to say, I don’t get that taste at all when drinking Poppi’s Classic Cola, so it’s fine by me. I also appreciate that it’s organic.

Apple juice: I’ll be honest, I’ve never been crazy about apple juice, because I’ve always found it to be too sweet (and high in sugar), even for a natural alternative. However, I don’t mind that it’s one of the ingredients listed here, as it doesn’t affect the taste or drastically increase the amount of sugar by any means. In fact, like the ACV, I never would have guessed it was even in there.

Stevia: This sugar alternative is commonly sold as a highly concentrated liquid or powder, which has been previously extracted from the leaves of the stevia rebaudiana plant. Because it’s so highly concentrated, only about an 8th of the amount is needed in replacement of sugar.

Quoted from Healthline, “These leaves have been enjoyed for their sweetness and used as an herbal medicine to treat high blood sugar for hundreds of years.”

Now, although Stevia has been used for it’s medicinal properties and is often looked highly upon, there are still some conflicting opinions out there too. Some studies say too much of it can disrupt gut health, but there seems to be a lack of research to fully support this.

It’s also important to note that some companies that sell Stevia as a sugar replacement, often mix it with other substances, so it’s important to look out for that. Thankfully Poppi doesn’t seem to have that issue.

Natural tartaric acid: This is an organic acid that is naturally found in various fruits and vegetables during fermentation. The more common name for it is cream of tartar, which is often used in baking.

Tartaric Acid is often used as a natural preservative, most commonly in replacement of citric acid. It also naturally gives off a tart-like flavour. However, in large amounts, it can disrupt health. Because such a small amount is used in these sodas though, there doesn’t seem to be a cause for concern (unless you plan on drinking a whole case in one sitting).

Natural caffeine concentrate: Like I said before, I love a good cup of coffee (in moderation), so I don’t mind that caffeine is one of the ingredients, and I appreciate that it’s natural (as misleading as that word can sometimes be).

I assume caffeine is added for it’s energizing properties and to achieve the classic taste of cola, however, I would like to know exactly how much caffeine each can contains and I currently can’t seem to find that info. That’s my only critique.

Final thoughts: I think Poppi has done an exceptional job of capturing the nostalgia of a classic cola and re-creating it in a way that doesn’t come packed with a pile of sugar and twice the amount of guilt. Does this mean their version is “healthy”? Although it does contain prebiotics, soda is still soda, and sugar is sugar. However, the rest of the ingredients are far from what’s inside a can of Pepsi or Coke, which is very refreshing (quite literally). I’ll research more on this later though, as this breakdown has taken me longer to type than my body would take to breakdown the ingredients in a diet cola.

I hope you all were able to take something valuable from this post. If you’ve tried Poppi, I would love to know your thoughts via the comments below (or on IG @haveyour.c.a.k.e).

Xoxo