One 16 fl oz can of AMP Energy has about 216 calories, ~56 g sugar, and ~142 mg caffeine.
8 fl oz
12 fl oz
16 fl oz
Half Can Over Ice
- ~108 calories
- ~28 g sugar
- Sip during a workout
Lighter
Full Can With Food
- ~216 calories
- ~56 g sugar
- Pair with protein
Standard
Split Across The Day
- 8 oz AM • 8 oz PM
- Space by 6 hours
- Track other sources
Planner
Shopping the energy aisle can feel messy. Labels shout numbers, flavors, and buzzwords while you just want the basics. This guide gives you the facts on AMP Energy drink nutrition so you can decide when it fits and when to skip it. You’ll see calories, sugar, caffeine, and smart ways to sip without wrecking your day.
What’s Inside The 16-Ounce Can
A standard 16-ounce can delivers about 216 calories with roughly 56 grams of sugar and a caffeine load near 142 milligrams. The formula also carries B-vitamins, taurine, guarana, and ginseng. Calories come almost entirely from sugar. Protein and fat are basically zero. Sodium lands around 135 milligrams per can. These figures match branded records and public databases for the common citrus flavor (PepsiCo Product Facts; MyFoodData entry for the 16-ounce can).
Quick Numbers By Common Pour Sizes
| Pour Size | Calories | Sugar / Caffeine |
|---|---|---|
| 8 fl oz (half can) | ~108 kcal | ~28 g sugar • ~71 mg caffeine |
| 12 fl oz | ~162 kcal | ~42 g sugar • ~106 mg caffeine |
| 16 fl oz (full can) | ~216 kcal | ~56 g sugar • ~142 mg caffeine |
Numbers scale from the full can. Actual labels may vary a little by flavor and lot. Caffeine per can is listed by the brand as 142 mg, while calorie and sugar totals align with the USDA-sourced branded record.
Ingredients In Plain English
The drink is built on carbonated water and high fructose corn syrup with citric acid for bite. A touch of orange juice concentrate and natural flavors round out the profile. The stimulant blend lists caffeine, taurine, guarana seed extract, and ginseng. You’ll also spot niacinamide, riboflavin, pantothenate, and vitamin B6, plus color additives like Yellow 5 and Blue 1. A preservative pair—sodium benzoate and calcium disodium EDTA—helps keep flavor stable on the shelf. These ingredients appear on brand listings and match third-party nutrition databases.
Amp Drink Nutrition Facts And Label Tips
Think of one can as a dessert-sized sugar hit and a medium caffeine push. That sugar load hovers around a full day’s cap for many people, while the caffeine sits at about one-third of a healthy adult’s daily max. If you’re smaller, sensitive, or drinking coffee as well, plan your total day around it. For context, most adults stay under 400 mg caffeine per day per the FDA guidance, and added sugars should stay under 10% of calories per the CDC’s summary.
Smart Ways To Fit It In
Pick your moment. If you choose a can, pair it with a real meal, distance it from bedtime by at least six hours, and skip other sweet drinks that day. Athletes sometimes split a can: half before training and the rest during a long session. For desk work, a slower sip over ice trims the rush and the total you end up finishing.
Flavor Line And Label Quirks
Formulas and flavors shift. Some local shelves carry citrus-forward originals while others lean into fruit blends. The caffeine target stays near the same range, but calories and sugars can move a bit. Always check the panel before you buy if you track grams or milligrams closely. The brand’s facts site lists caffeine at 142 mg for the 16-ounce can, and the USDA-sourced branded record shows ~216 calories and ~56 g sugars.
Caffeine, Sugar, And Timing Tips
Caffeine peaks in your blood around 30–60 minutes after you drink it and can linger for hours. That’s why late cans can nudge sleep. The big sugar hit lands fast as well. If you need steady energy, a protein-rich meal or snack beside the can helps flatten the spike and crash. Adults who stack coffee or pre-workout with energy drinks should tally the whole day. The FDA places the daily limit for most adults near 400 mg; teens and children should avoid energy drinks altogether.
Label Math: What The Panel Tells You
On this can, total sugars land near 56 grams. Each gram of sugar equals four calories, so sugar alone gives you about 224 calories. The label calories read close to that, which makes sense because the can has no fat or protein. Sodium sits in the mid-hundreds of milligrams, which is a small bite of a 2,300-mg daily cap but still worth tracking if you drink more than one sweet beverage a day. The branded database entry shows ~134 mg sodium for the common citrus flavor.
Where The Caffeine Comes From
The label lists caffeine itself plus guarana. Guarana is another caffeine source, so the stated milligrams include both. Count it all toward your daily total from coffee, tea, pre-workout, and sodas. Brand facts confirm 142 mg per 16-ounce can.
Portion Tactics That Actually Work
Half can over ice: pour eight ounces into a tall glass, cap the rest, and keep it cold. You still get roughly 71 mg caffeine and shave sugar to around 28 grams.
Mix with soda water: a one-to-one top-off lightens sweetness and stretches the sip. You’ll drink fewer total grams without losing the citrus hit.
Swap flavors thoughtfully: citrus styles tend to taste sweeter, which may nudge faster sipping. Berry or tropical picks can feel fuller, which slows you down.
How It Stacks Up Against Other Big Cans
Curious where it lands next to the big names? Here’s a quick comparison using typical 16-ounce cans from major brands. Values vary slightly by flavor, but this gives you a grounded yardstick for sugar, calories, and caffeine. Data points below come from brand or USDA-linked sources.
| Brand (16 fl oz) | Sugar & Calories | Caffeine |
|---|---|---|
| Monster Original | ~54 g sugar • ~210–230 kcal | ~160 mg |
| Red Bull 16 oz | ~50 g sugar • ~210 kcal | ~151 mg |
| Rockstar Original | ~63 g sugar • ~250–260 kcal | ~160 mg |
For Monster and Rockstar, label entries and SmartLabel pages list caffeine near 160 mg per 16-ounce can, while Red Bull’s retail listings place caffeine near 151 mg with about 50 grams of sugar and ~210 calories.
Who Should Skip Or Split
Kids and teens should avoid energy drinks. Pregnant or nursing people often cap caffeine near 200 mg per day under medical advice. Anyone with sleep issues, anxiety, or heart concerns should speak with a clinician before adding high-caffeine products. If any of those land close to home, choose a half can or a caffeine-free alternative.
Better-For-You Moves If You Like The Taste
Chilled seltzer with a squeeze of citrus scratches the same flavor itch for zero sugar. Unsweetened iced tea gives a gentler caffeine lift. If bubbles are non-negotiable, pick a small can of a sugar-free energy drink and sip with food to soften the buzz. Your goal is the same: steady focus with fewer grams of added sugar.
Method, Sources, And What Can Change
Numbers in this guide come from brand nutrition tools and public databases. A 16-ounce can is listed at about 216 calories, ~56 grams of sugar, ~134 milligrams sodium, and ~142 milligrams caffeine in the most common formula. Store cans can show slight differences by flavor or line updates, so always check the printed panel for the final word. Branded facts list the caffeine figure; the detailed calorie, sugar, and sodium values trace to the USDA-linked branded record.
Make The Can Work For You
If you enjoy the taste and the lift, treat it like a dessert with benefits: pick a moment when you’ll use the buzz, keep it away from bedtime, and balance the day’s sugar elsewhere. If you want the boost without the sugar spike, half cans, over-ice pours, and lower-sugar swaps hit the sweet spot.