Can I drink zero sugar Sprite on keto?

December 7, 2025 •

4 min read

According to nutrition labels, Zero Sugar Sprite contains 0 grams of carbohydrates per serving. While this makes it seem like a perfect keto companion, the true answer to whether you can drink zero sugar Sprite on keto is more nuanced and depends on your specific health goals.

Quick Summary

Sprite Zero has zero carbs, making it technically compatible with a ketogenic diet. However, the artificial sweeteners used can affect gut health, trigger sugar cravings, and potentially influence insulin response, making it a controversial choice for strict keto dieters.

Key Points

Carb-Free: Zero Sugar Sprite contains 0 grams of carbs and no sugar, so it won't directly break ketosis.
Artificial Sweeteners: The drink uses sucralose and acesulfame potassium, which are calorie-free but may have other health impacts.
Potential Insulin Response: Some studies indicate that artificial sweeteners might trigger an insulin response in some people, a potential concern for strict keto dieters.
Gut Health Risk: Regular consumption of these sweeteners could negatively affect the gut microbiome.
Increased Cravings: The sweet taste can maintain or increase cravings for sugar, which may make sticking to the diet harder.
Moderation is Key: While an occasional can is unlikely to cause major issues, frequent consumption goes against the clean-eating principles of keto.
Better Alternatives Exist: Water, sparkling water, and homemade keto sodas offer safer, healthier ways to stay hydrated and enjoy flavor.

The Basics: What's in Zero Sugar Sprite?

To understand if Zero Sugar Sprite fits into a ketogenic lifestyle, you must first know its composition. Unlike regular Sprite, which is packed with high-fructose corn syrup, the zero-sugar version replaces sugar with two artificial sweeteners: sucralose and acesulfame potassium. It also contains carbonated water, citric acid, sodium citrate, and natural flavors. The absence of sugar is the key reason it contains zero carbohydrates and calories, which is why it appears keto-friendly on the surface.

The Zero-Carb Technicality

From a purely macronutrient-tracking perspective, a can of Zero Sugar Sprite will not increase your carb count for the day. For keto dieters who focus solely on keeping their net carbs below a certain threshold (typically 20-50g), this drink can be used to satisfy a soda craving without breaking ketosis. As several health sites point out, zero-carb sodas are technically compliant with the diet's carbohydrate restriction rules.

The Deeper Dive: Hidden Risks of Artificial Sweeteners

This is where the simple answer becomes complex. While Zero Sugar Sprite's ingredients won't directly stop ketosis via carb intake, the artificial sweeteners may work against the overall health goals of a ketogenic diet. Health experts warn against regular consumption of diet sodas due to potential negative side effects.

Insulin Response and Metabolism

One area of concern for many keto adherents is the body's insulin response. Some studies suggest that artificial sweeteners, including sucralose, can trigger an insulin response even without any sugar intake. A higher insulin level, even if temporary, is the opposite of what the keto diet aims to achieve, which is to keep insulin levels low to promote fat burning. While not a consensus view, this possibility makes some people cautious.

Impact on Gut Microbiome

Emerging research indicates that artificial sweeteners may disturb the gut microbiome. A healthy gut is crucial for overall health and is often an area of focus for people on the keto diet. By potentially killing off beneficial gut bacteria, regular consumption of artificial sweeteners could undermine the positive gut health effects some people experience on a low-carb diet.

Perpetuating Sugar Cravings

The sweet taste of diet soda can trick your brain and taste buds into craving more sweet foods. For many, one of the benefits of keto is overcoming sugar addiction. Regularly consuming a sweet-tasting beverage, even without sugar, can reinforce those old habits and make it harder to stick to the diet in the long run. If your goal is to reduce your reliance on sweet flavors, Zero Sugar Sprite might hinder your progress.

Sprite Zero vs. Keto-Friendly Alternatives: A Comparison

To help you decide what's best for you, here's a comparison of Zero Sugar Sprite and several other keto-friendly beverage options.


Feature	Zero Sugar Sprite	Flavored Seltzer	Water + Lemon/Lime	Homemade Keto Soda
Carbs	0g	0g	Trace amount	0g (with keto sweetener)
Sweeteners	Sucralose, Acesulfame K	Natural fruit essence	Natural citrus	Keto sweeteners (Stevia, Erythritol)
Insulin Effect	Potentially debated	None	None	Minimal to none
Gut Health	Potentially negative	None	Beneficial	Potential concerns depending on sweetener
Cravings	May increase sweet cravings	Neutral	Neutral	May increase sweet cravings
Best for Keto	Occasional indulgence	Daily hydration	Daily hydration	Occasional treat

Making a Smart Choice on Keto

So, what's the bottom line? While Zero Sugar Sprite is technically carb-free and won't immediately throw you out of ketosis, it is not the optimal drink for someone pursuing a healthy, clean keto diet. If you choose to drink it, moderation is key. A single can on occasion will likely have no significant effect, but making it a daily habit could disrupt your gut health, increase cravings, and potentially cause metabolic issues. Ultimately, prioritizing water, unsweetened teas, and sparkling water is the best approach for long-term health and weight management on keto.

Alternatives to Consider

Plain Water: The gold standard for hydration. Add a squeeze of lemon or lime for a simple flavor boost.
Flavored Sparkling Water: Brands like La Croix or Bubly use natural fruit essence for flavor and are zero-carb. Just check the label for any added sweeteners.
Herbal Tea: A great warm beverage, offering various flavors and potential health benefits without the need for sugar.
Keto Homemade Soda: Combine sparkling water with a few drops of a natural, keto-friendly sweetener like Stevia or monk fruit extract for a customizable, guilt-free fizzy drink. For a citrus twist, add fresh lemon and lime juice.

Conclusion

In conclusion, you can drink zero sugar Sprite on keto, but it is not the ideal choice for maximizing your health outcomes. The artificial sweeteners, sucralose and acesulfame potassium, do not contribute carbohydrates, but their potential to trigger cravings, disturb gut health, and possibly affect insulin levels makes them a questionable long-term beverage choice for the keto diet. For optimal results, stick to water and natural, unsweetened alternatives, reserving diet sodas as an occasional treat. For a truly clean approach, consider creating your own flavorful sparkling beverages at home. Try this easy, homemade keto simple syrup recipe.

Frequently Asked Questions

Sprite Zero uses a combination of sucralose and acesulfame potassium to achieve its sweet flavor without sugar.

No, it will not directly kick you out of ketosis because it contains zero carbohydrates. However, artificial sweeteners can have other effects, like increasing cravings, that could indirectly interfere with your keto goals.

While most diet and 'zero sugar' sodas are technically low-carb, their safety on keto is a gray area. They won't break ketosis via carbs, but their artificial sweeteners may have undesirable effects on metabolism, gut health, and cravings.

Better choices include plain water, flavored sparkling water (with no added sweeteners), unsweetened tea, and coffee.

Yes, some evidence suggests that diet soda could potentially stall weight loss by increasing cravings, affecting gut health, and causing a potential insulin response, making it harder to maintain a calorie deficit.

For most people, enjoying Zero Sugar Sprite occasionally should not be an issue. The potential negative effects are generally linked to habitual, regular consumption. Listen to your body and how it responds.

Yes, you can easily make one by combining sparkling water with a keto-safe sweetener like Stevia, monk fruit, or erythritol, and a squeeze of fresh lemon or lime juice.