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Soda is the second most popular beverage in the United States, so there’s a good chance you have some carbonated drink in your refrigerator right now. However, most sugary sodas don’t deserve a spot in your regular diet. If you’re here, you probably already know that, which is why you’re looking for a healthy soda!
With all the buzz about the negative health impacts of sugary sodas, many people are on the hunt for healthier alternatives. That’s where we come in! We’ve put together a round-up of healthy soda alternatives recommended by dietitians. Whether you’re trying to cut down on sugar, manage your weight, or make better beverage choices, these picks will let you enjoy the fizz and satisfaction of soda without the sugar and calories.
Why is Soda Unhealthy?
Traditionally, sodas are made with high-calorie sweeteners like cane sugar or high fructose corn syrup. While these ingredients make soda taste sweet, they come with health risks that make switching to a low-sugar, healthy soda alternative a smart move.
Added sugars in foods and drinks, especially soda, can harm your health. Research shows that consuming too much added sugar is a major cause of obesity. Unlike the natural sugars found in fruits and dairy, added sugars contribute extra calories without much nutritional benefit.
Drinking sugary sodas is also linked to type 2 diabetes and heart disease. It can make it harder to lose abdominal fat and can even negatively impact your mood.
Considering how sugar impacts your health, finding healthy soda alternatives is a great idea. Swapping out sugary sodas for healthier options can support weight loss, lower your risk of chronic diseases like type 2 diabetes and heart disease, and even improve your nutrient intake and overall diet quality.
How We Picked the Best Healthy Sodas
When gathering our soda alternatives, we looked for the following criteria:
- Less sugar than traditional soda
- Drinks that offer carbonation
- Those that are made without aspartame, a zero-calorie sweetener used in diet soda linked to negative health outcomes
Our picks for healthy sodas not only reduce sugar intake but some may even contribute to overall health, providing essential nutrients or beneficial ingredients such as prebiotics and probiotics that can support a balanced diet.
The Best Healthy Soda Alternatives You Can Buy
To help you cut your sugar intake, we rounded up our top 26 picks for low-sugar, healthy soda alternatives. Depending on your preference for carbonation, sweetness, type of sweeteners, and flavors, there is something on this list for everyone. Read on to find our favorite options!
Nutrition (Per 12-oz can):
Calories: 35
Sodium: 25 mg
Carbs: 16 g (9 g fiber, 2 g sugar)
Caffeine: 50 mg
Sweeteners: Stevia Leaf, Apple Juice Concentrate
If you are looking for a healthy soda with a classic cola flavor, this should be on your radar! Made with a small amount of added sugar, OLIPOP gets most of its sweetness from a combination of cassava root syrup and stevia leaf extract. You’ll also find 9 grams of fiber per can, a rarity amongst soda. The Vintage flavor contains caffeine, but you won’t find this in OLIPOP’s 15 other flavors, including Cherry Vanilla, Lemon Lime, Cream Soda, and Classic Grape.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 38 mg
Sweeteners: Stevia leaf extract
Another fun play on traditional soda flavors, Zevia Cherry Cola captures flavor without added sugar. Stevia leaf extract is the main source of sweetness in Zevia beverages and is a non-chemically made sugar alternative. You’ll also find about 38 milligrams of caffeine in some of the Zevia drinks, allowing them to mimic the flavor, sweetness, and energy found in soda.
Nixie Zero Sugar Soda
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 30 mg
Carbs: 1 g (Sugar: 0 g)
Caffeine: 40 mg
Sweeteners: Organic stevia leaf extract
Available in Classic Cola, Ginger Ale, and Root Beer, Nixie has crafted one of the first certified organic zero-sugar sodas. These sodas are free from artificial sweeteners, colors, and flavors, offering a healthier soda without sacrificing taste.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 7 g (Sugar: 0 g)
Sweeteners: Erythritol
Virgil’s doubles the bourbon vanilla in this Zero Sugar Vanilla Cream Soda for an indulgent flavor with none of the calories or sugar, as this soda is made with erythritol. Sugar alcohols, like erythritol, are naturally found in foods and can also be man-made to use as a zero-calorie sugar alternative.
Nutrition (Per 12-oz can):
Calories: 35
Sodium: 0 mg
Carbs: 8 g (Fiber: 2 g, Sugar: 5 g)
Caffeine: 0 mg
Sweeteners: Apple Juice, Cane Sugar, Monk Fruit Juice Concentrate
Health-Ade drinks are known for their gut-boosting benefits from prebiotics and also use another non-chemically made sugar alternative, monk fruit. Health-Ade also makes Kombucha drinks, which are another great alternative to soda.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: Allulose
Each can of Humm Lemon Lime Probiotic Soda contains 2 billion probiotics to support gut health. It is sweetened naturally with plant-based allulose for a sweet taste without the fake flavor. This healthy soda alternative delivers additional benefits as it’s packed with vitamins C and D and energizing B12.
Nutrition (Per 12-oz can):
Calories: 4
Sodium: 0 mg
Carbs: 1 g (0 g sugar)
Caffeine: 0 mg
Sweeteners: Lime Juice (zero “added” sugar)
With super fun flavors like lime + mint and pink lemonade, Spindrift uses small amounts of real juice to flavor their drinks. There is no added sugar here, and only a few calories per can from the fruit juice. Spindrift also offers a line of spiked carbonated waters that are made without any added sugar.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: none
With the tag line “water down nothing,” Waterloo packs flavor without any added sugar or sweeteners. They take great pride in their flavor artistry and note their meticulous attention to taste and aroma. Waterloo also notes their use of purified water to create an optimal pH balance.
Nutrition (Per 19.2-oz can):
Calories: 20
Sodium: 0 mg
Carbs: 4 g (Sugar: 4 g)
Caffeine: 0 mg
Sweeteners: Agave Nectar
Kill your soda cravings and enjoy a refreshing, guilt-free beverage with Liquid Death’s flavored sparkling waters. This soda alternative has only 4 grams of sugar from agave nectar, making it a flavor-packed, low-sugar soda alternative.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 35 mg
Sweeteners: none
With a wide selection of flavors like lime, strawberry, and grapefruit, these fruit-centric carbonated waters pack flavor without any added sugar or artificial sweeteners. For those who enjoy soda for its caffeine content, Bubly has you covered. Bubly Bounce is their line of caffeinated sparkling water, and each 12-ounce can contains 35 milligrams of caffeine. This is similar to what is found in a traditional soda, and provides the energy boost without the calories and sugar.
Nutrition (Per 12-oz bottle):
Calories: 0
Sodium: 15 mg
Carbs: 0 g (Sugar: 0 g)
Sweeteners: None
You’ll notice a small amount of sodium in Topo Chico drinks, and that’s because they use mineral water to create their fizzy beverages. You’ll also find a small amount of calcium in this sparkling mineral water—something you won’t find in many of the other drinks on this list. Although they offer fewer flavor varieties than other sparkling water brands, many consumers enjoy Topo Chico for its extra bubbly texture.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: none
Another line of sparkling water that does not contain any calories, added sugars, or sugar substitutes, La Croix is the O.G. of carbonated water. In addition to La Croix’s wide selection of fruit-flavored drinks, they also have options with coffee essence and cola flavoring. Of all of the drink options on this list, La Croix has one of the most extensive lists of flavors, so there is something for everyone.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: none
Another option that comes in several fruit flavors, Hint sparkling water was developed with the mission to help people fall in love with water. You can find their original line of flavored still water, along with vitamin-enhanced waters, options with caffeine, and kid-friendly boxed options with straws. Of note, the caffeinated drinks contain 60 milligrams of caffeine, which is more than you’ll find in soda.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: none
Sanzo is the first Asian-inspired sparkling water, delivering a big flavor with real fruit and no added sugar. With just four ingredients—carbonated water, yuzu juice, lemon juice, and natural ginger extract—this drink has zero calories and zero sugar. Yuzu, a citrus fruit from East Asia, brings a refreshing and zesty taste that pairs perfectly with the warmth of ginger.
Nutrition (Per 12-oz can):
Calories: 35
Sodium: 0 mg
Carbs: 9 g (Fiber: 5 g, Sugar: 4 g)
Caffeine: 0 mg
Sweeteners: Organic agave nectar
Another option with fiber, which serves as a prebiotic in this drink, Mayawell prebiotic sodas pack unique and refreshing flavors into a functional drink. Compared to regular soda, which provides zero gut health benefits, the fiber here serves as a food source for healthy gut probiotics.
Nutrition (Per 12-oz can):
Calories: 45
Sodium: 45 mg
Carbs: 10 g (Sugar: 8 g)
Sweeteners: Organic Juice Blend From Concentrate (zero “added” sugar)
Culture Pop drinks are considered “probiotic soda,” providing healthy bacteria to support gut health. Without any added sugar or sweeteners, these fizzy drinks still pack plenty of flavor from fruit juice, herbs, and spices.
Nutrition (Per 12-oz can):
Calories: 30
Sodium: 30 mg
Carbs: 7 g (Sugar: 6 g)
Sweeteners: Organic Concord Grape Juice
Ruby Sparkling Hibiscus Concord Grape is made with just three ingredients: organic Concord grape juice, hibiscus, and water. With absolutely no non-nutritive sweeteners, this drink relies solely on organic fruit juices for its sweet and tart flavor. Packed with vitamin C from hibiscus and over 1,000 antioxidant polyphenols, it’s a deliciously healthy choice!
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: none
As one of the more unique options on our list, HOP WTR is a sparkling water made with hops. That’s right, the ingredient that gives beer its flavor! Their non-alcoholic brews are also made with adaptogens and nootropics that can help your body manage stress and enhance cognitive performance, according to HOP WTR. In addition to their Original flavor, you’ll also find a variety of fruit flavors, too.
Nutrition (Per 17-oz bottle):
Calories: 5
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: Apple Juice Concentrate, Sucralose
One of the unique features of this healthy soda alternative compared to others on this list is its sweetness. While Sparkling Ice does not contain added sugar, they use fruit juice and sucralose (marketed as Splenda) to sweeten their drinks. While sucralose may not lead to the same issues as added sugar, animal studies suggest some potential negative outcomes, like gut health disruption.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: none
Perrier is one of the other brands on this list that is made from mineral water. While this option does not contain any sodium, it does have a small amount of calcium as part of its mineral content. With a handful of fruit-flavored sparkling water, Perrier is known for its French heritage and zero-calorie beverages.
Nutrition (Per 12-oz bottle):
Calories: 50
Sodium: 10 mg
Carbs: 12 g (Sugar: 12 g)
Caffeine: 0 mg
Sweeteners: Cold-Pressed Blood Orange Juice
Kombucha drinks have become popular over the last decade due to their probiotic content. Synergy boasts benefits like replenished gut health and immune health boost while providing a light effervescence. Synergy kombuchas don’t contain any added sugar; instead, they get their natural sweetness from fruit juice used during the fermentation process for the probiotics.
Nutrition (Per 8.4-oz can):
Calories: 70
Sodium: 10 mg
Carbs: 16 g (17 g sugar)
Caffeine: 0 mg
Sweeteners: Apple Juice Concentrate, Clarified Mango Juice Concentrate (zero “added” sugar)
Although Izze drinks contain more calories and carbs than most others on this list, the sweetness comes from fruit juice rather than added sugar. Izzie drinks are 30% sparkling water and 70% fruit juice, making them sweeter than other sparkling waters while still providing fewer carbs than soda.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: none
Another sparkling water flavored with hops, HOPLARK notes a flavor profile of tropical fruit and vanilla, and comes in a few hop-centric flavor profiles. You won’t find overtly fruit-flavored drinks here, rather the varieties of hops used is what provides the unique notes.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: none
DRAM sparkling water drinks are notable for their unique flavors and come with a variety of plant “boosters.” For example, you can get CBD sparkling water that also contains adaptogens. DRAM notes that CBD-infused sparkling water may offer daily stress management for the mind and body.
Nutrition (Per 12-oz can):
Calories: 5
Sodium: 0 mg
Carbs: 1 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: none
Hella drinks are known for their strong carbonation, along with no added sugar or sweeteners. With unique flavor notes from the bitters, including cinnamon and clove, this drink lends to a far different flavor profile than many others on this list. Although aromatic bitters are an ingredient, you won’t find any alcohol in this drink.
Nutrition (Per 12-oz can):
Calories: 0
Sodium: 0 mg
Carbs: 0 g (Sugar: 0 g)
Caffeine: 0 mg
Sweeteners: none
Sometimes a nice, crisp lemon seltzer is just what you need on a warm day. Seltzers don’t contain any added minerals, which is why many people think they taste like natural spring water. With a long list of flavor options, including varieties meant to appeal to kids, Polar seltzers make it easy to swap out soda for a zero-sugar alternative.
