When you're putting food or drink into your body, it's essential to know how that item stacks up nutrition-wise. And the best way to get that info is by reading the nutrition label. You can find this chart on the side panel or the back of the packaging. It gives a glimpse into exactly how nutritionally balanced that food or drink really is.

Every can of OLIPOP comes with a nutrition label, allowing you to know precisely what you’re getting when you crack open a can. 

If you are a nutrition label-reading novice, don't fret. With a bit of know-how, you can easily navigate the words and values found on your can and make sense of it in a snap. Continue on to learn how to read and understand the OLIPOP nutrition label. 

OLIPOP Nutrition Facts 

First, let's review the back nutrition label of an OLIPOP can. Here are the nutrition ranges you can expect to see on the label of our 12 fl oz can: 

• Calories: 35–50 
• Total Fat: 0g 
• Sodium: 25–35mg 
• Total Carbohydrate: 11–19g 
• Dietary Fiber: 6–9g 
• Total Sugars: 2–5g 
• Added Sugars: 1–3g 
• Protein: 0g 

Breaking Down the Nutrition Label  

Next, we'll break down everything you're seeing on the back nutrition label of a can of OLIPOP and other food or beverage items.  

Pro tip: When selecting packaged foods or beverages, you want to choose products that are high in key nutrients like dietary fiber (20% or more of the daily value). You should also keep your eye out for nutrients to consume a bit less of on a daily basis, including saturated and trans fats, sodium, and added sugars.  

Let's take a closer look... 

Ingredients List 

The ingredients list tells you every ingredient that is in the product. Ingredients are listed in order by weight from the greatest amount to the least. This means the first ingredient makes up the largest portion of the food or drink, and the last ingredient is used in the smallest amount. 

On the ingredient list of a can of OLIPOP, you will find items like carbonated water, our OLISMART formula, cassava root syrup, fruit juice concentrate, and stevia leaf. The exact order of ingredients may vary by flavor and can. What you won't find on the list is high fructose corn syrup or any artificial flavors or sweeteners.  

Serving Size or Servings Per Container  

You can find the serving size listed at the top of the nutrition label. Serving size is the amount of food or drink typically consumed in one serving. 

Serving size is not necessarily a recommendation of how much you should eat or drink of a product. It's there to establish a standard measurement on which to base the rest of the nutrition facts found below it on the nutrition label. Serving size can also be helpful when comparing similar products. But be sure the serving sizes are equal before making the comparison. [1] 

Servings per container is similar to serving size. It tells you how many servings are in a package. A single package may have more than one serving, so be sure to pay attention to this number. [1] 

This can get confusing, which is why it's important to pay special attention to serving size and servings per container and compare that to how much you plan on eating (or drinking) in one sitting. But for OLIPOP we keep it simple. The serving size for OLIPOP is just one can.  

The Percent Daily Value (%DV) 

You might notice on the right-hand side of the nutrition label is a column titled “% Daily Value” with percentages listed next to each item. This is the percentage of the Daily Value for each nutrient in a serving of food. [1] 

The Daily Values are based on recommendations for how much to consume of that nutrient each day, helping you determine if a serving of food is high or low in a nutrient. In a way, the %DV is doing the math for you! It’s helping you interpret the numbers you’re seeing as either high or low. [1] 

• 5% DV or less of a nutrient per serving is considered low 
• 20% DV or more of a nutrient per serving is considered high 

 

The number being high or low can be a good or bad thing depending on what you’re looking at! For example, a high %DV of fiber is a good thing (such as the excellent source of fiber you’ll find in OLIPOP!) but a high %DV for added sugars? Not so much! 

Calories 

Usually bolded, this tells you the number of calories per serving from all nutrients. OLIPOP sodas have anywhere from 35 to 50 calories per 12 fl oz can.  

Remember to keep in mind the serving size! The number of servings you consume of a product determines the number of calories you’re actually eating or drinking. [1]  

Calories From Fat 

You might also see "calories from fat" on a nutrition label. Calories from fat provide the number of calories the food supplies from fat alone. All OLIPOP sodas contain zero calories coming from fat.  

Total Fat 

Usually, the first thing you'll find below the calorie declaration is total fat. Based on the serving size, this is the total amount of fat in grams per serving. A typical nutrition label will then break down the different types of fat contained in a product. (In case you're curious, OLIPOP does not contain any fat). 

Saturated Fat 

Saturated fat refers to animal fats that are generally in a solid state at room temperature. You'll often find saturated fats in red meat, dairy products, baked goods, and fried foods. The Dietary Guidelines for Americans recommends limiting saturated fat to less than 10% of calories per day. [2] (OLIPOP does not contain any saturated fats).  

Trans Fat 

Another type of fat you might see on the back nutrition label is trans-fat. This type of fat occurs naturally in some animal food sources. Outside of that, the major source of trans fat in our diets comes from partially hydrogenated oils (PHOs).  

However, as of June 2018, these are no longer Generally Recognized as Safe (GRAS) and have mostly been removed from food products. [2] This means you’re most likely to see a line at the bottom of the nutrition label saying that trans-fat is “not a significant source” in the product. This is the case for OLIPOP! 

Cholesterol 

Cholesterol is a waxy substance found in all cells in your body. The human body produces cholesterol in the liver, but we can also get dietary cholesterol from the animal products we consume. Moderating cholesterol levels in your diet can help modify the risk of cardiovascular disease. [3] Depending on the product, you might find cholesterol listed on the nutrition label, but this isn’t the case for OLIPOP! 

Sodium 

Sodium is an electrolyte that helps your body maintain fluid and blood volume. But it's easy to go overboard with sodium, and consuming excess amounts in your diet can contribute to increased risk for health concerns like hypertension (high blood pressure). 

The biggest sodium offenders in the Standard American Diet may surprise you. And that's because most of the sodium we consume doesn't come from table salt but from processed and prepackaged foods. High-sodium foods include soups, sauces and spreads, bacon, soy sauce, cheese, and salty snacks like pretzels and popcorn. [4] 

The nutrition label will tell you how many milligrams (mg) of sodium that food provides per serving. The U.S. Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 mg per day for adults. [2] OLIPOP contains anywhere from 25 to 35mg of sodium per 12 fl oz can, depending on the flavor. 

Total Carbohydrate 

Total carbohydrates are the total amount of carbs provided in a single serving. When considering your carbohydrate intake, be sure to check how many grams of dietary fiber the food contains. Dietary fiber is the broom for the intestines and helps keep things moving along.  

To take it one step further, you can often find Net Carbs on the food label. Net carbs are the total grams of carbohydrates minus the grams of fiber in each serving. Net carbs can be an especially important number for people tracking their carbohydrates. 

One can of OLIPOP contains anywhere from 11 to 19g of carbohydrates, with 2 to 5 of those grams coming from added sugars. To calculate the net carbs in a can of OLIPOP, take the grams of Total Carbohydrates and subtract the grams of Dietary Fiber.  

Dietary Fiber 

Below “Total Carbohydrate,” you’ll notice a label for “Dietary Fiber.” Fiber is the non-digestible portion of plants that our digestive system can’t completely break down but plays a crucial role in supporting overall health and digestion. [5] Healthy men and women under the age of 50 require 25 to 38 grams of fiber daily. However, most Americans fall short, which is why this is a very important number to pay attention to on the back nutrition label. [2] 

It's important to check the back label because (unlike OLIPOP) some foods, like those labeled with “whole grains”, might sound like they have a lot of fiber in them when, in reality, they don't have as much as you think. Checking the %DV of dietary fiber is a good indicator.  

The DV for fiber is 28 grams, meaning it’s recommended you should get at least this amount per day. [1] Given our diets are low in fiber, the higher the % daily value, the better. Each 12 fl oz can of OLIPOP contains 6 to 9 grams of fiber, which is considered an excellent source of fiber with 20% DV or higher.  

Total Sugars & Added Sugars 

Total sugars and added sugars are next on the label, grouped below “Total Carbohydrate” alongside dietary fiber. Total sugars include both naturally occurring sugars and added sugars. In other words, it's representative of all sugar found in the product. But there's a difference between naturally occurring sugars and added sugars. 

Added sugars, a newer addition to the nutrition label, is the total amount of sugar added to the product during processing. This label helps you understand how much sugar found in your food or beverage occurs naturally vs. added later on. 

For example, regular milk has naturally occurring sugar in it (lactose). But flavored milk has lactose plus added sugar to enhance the flavor. Seeing the breakdown on your nutrition label helps you understand just how much sugar you're consuming, and where it's coming from. 

In a typical diet, added sugars come from sources like desserts, baked goods, sugar-sweetened beverages, and candy. But watch out because you can also find added sugars in seemingly healthy products like yogurts, bread, condiments, dressings, and more. 

But when it comes to OLIPOP, you don't have to worry. One can of OLIPOP has 2 to 5 grams of added sugars, unlike many other traditional sodas which can contain upwards of 40 grams per 12 fl oz can. 

Protein

Next up, you’ll notice protein on the label. You can find protein in both plant and animal products. High protein sources include meats and poultry, soy products, beans, dairy, nuts and seeds, and whole grains. While OLIPOP does not contain any protein, it pairs really well with protein-based dishes and snacks.   

Vitamins And Minerals

Vitamins and minerals round out the nutrition label. It's a requirement to list certain vitamins and minerals on the back label, including vitamin D, calcium, iron, and potassium. 

Caffeine

Lastly, some manufacturers choose to include the amount of caffeine in a food or drink on their food labels. But this isn't a U.S. requirement, so some products don't list it. But if a manufacturer adds caffeine to a food or drink, aka it's not naturally occurring, they have to include it on the ingredient list. So, this is a good place to check to see if the product contains it! 

Only a select few OLIPOP flavors contain caffeine, including Vintage Cola, Doctor Goodwin, Cherry Cola, and Ridge Rush. Vintage Cola, Doctor Goodwin, and Cherry Cola contain 50mg of caffeine per 12 fl oz can, while Ridge Rush contains 60mg of caffeine per 12 fl oz can. 

Nutrition Labels: The Takeaway

Now that you know how to read a nutrition label, try taking a closer look the next time you pick up a packaged product. It might surprise you to see the large number of fats, added sugars, and sodium that you're putting in your body. But take a look at the OLIPOP nutrition label, and you’ll see high fiber, low sugar*, and 35 to 50 calories per 12 fl oz can.   
 

*Contains at least 80% less sugar than leading, non-diet sodas with 2-5g of sugar per 12 fl oz can compared to 32-46g in leading, non-diet sodas. 

Sources: 

1. How to understand and use the Nutrition Facts Label. (2024, March 5). U.S. Food And Drug Administration. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025-2030. 10th Edition. January 2026. Available at https://realfood.gov/
3. Jung, E., Kong, S. Y., Ro, Y. S., Ryu, H. H., & Shin, S. D. (2022). Serum Cholesterol Levels and Risk of Cardiovascular Death: A Systematic Review and A Dose-Response Meta-Analysis of Prospective Cohort Studies. International Journal of Environmental Research and Public Health, 19(14), 8272. https://doi.org/10.3390/ijerph19148272
4. World Health Organization. (2012). Examples of sodium content in various foods and food groups. Guideline: Sodium Intake for Adults and Children - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK133307/
5. Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435. https://pmc.ncbi.nlm.nih.gov/articles/PMC3705355/