Decoding the Label: Do drinks with zero sugar really have zero sugar?

October 13, 2025 •

3 min read

According to the FDA, a product can be labeled 'sugar-free' or 'zero sugar' if it contains less than 0.5 grams of sugar per serving. This fact reveals that a product can indeed have a trace amount of naturally occurring sugar while still making the bold claim: do drinks with zero sugar really have zero sugar?.

Quick Summary

Explores how zero-sugar drinks achieve their sweet flavor using alternative sweeteners and clarifies the regulatory definition that allows minimal sugar content. This article helps consumers understand what 'zero sugar' labels truly signify for their dietary choices.

Key Points

Less Than 0.5 Grams: According to FDA regulations, 'zero sugar' means a product contains less than 0.5 grams of sugar per serving, not zero.
Artificial Sweeteners: The sweet taste is achieved through non-caloric alternatives like aspartame, sucralose, or stevia, which can be hundreds of times sweeter than sugar.
Mixed Health Effects: Research is ongoing, but concerns exist regarding the long-term impact of artificial sweeteners on appetite, gut microbiome, and metabolic health.
Flavor vs. Diet: Products labeled 'zero sugar' often use a different blend of sweeteners than older 'diet' versions, aimed at providing a flavor closer to the full-sugar original.
Not a Health Drink: While a better option than high-sugar drinks, zero-sugar beverages offer no nutritional value and should be consumed in moderation as part of a balanced diet.
Dental Risks: The acids in many carbonated zero-sugar drinks can still cause tooth enamel erosion over time.
Hydration Choice: For optimal health, the best choice for hydration remains water, with zero-sugar drinks as a treat rather than a staple.

Decoding the 'Zero Sugar' Label

For consumers looking to reduce their sugar intake, "zero sugar" beverages seem like an ideal option. However, the term can be misleading. While many believe this means no sugar at all, regulations permit a small amount. Understanding these rules is important for managing your diet, especially for those with conditions like diabetes. The 'zero sugar' label doesn't necessarily mean 'sweetener-free,' and the long-term health effects of the sweeteners used are still being studied.

The Role of Artificial and Natural Sweeteners

Zero-sugar drinks achieve their sweet taste through high-intensity artificial or natural sweeteners. These compounds are much sweeter than table sugar, so only small amounts are needed.

Common sweeteners include:

Artificial: Aspartame, often in 'diet' and 'zero sugar' colas, is about 200 times sweeter than sugar. Acesulfame Potassium (Ace-K) is a calorie-free, heat-stable sweetener often blended with others. Sucralose (Splenda), a sucrose derivative, is roughly 600 times sweeter than sugar.
Naturally Derived: Stevia, from the Stevia rebaudiana plant, is calorie-free and sometimes mixed with other sweeteners. Monk fruit, or luo han guo, is another calorie-free extract used in 'naturally sweetened' products.

Zero Sugar vs. Regular Sugar: A Nutritional Comparison

The main difference between zero-sugar and regular-sugar drinks lies in their calories and impact on blood sugar.


Feature	Zero Sugar Drinks	Regular Sugar Drinks
Sugar Content	Less than 0.5 grams per serving	Typically 30-40+ grams per serving
Sweeteners Used	Artificial (e.g., Aspartame, Ace-K, Sucralose) or Natural (e.g., Stevia, Monk Fruit)	High fructose corn syrup, sucrose, or other added sugars
Calories	Often calorie-free or negligible calories	High in calories, primarily from added sugars
Glycemic Index	Low or zero, meaning minimal impact on blood sugar levels	High, causing significant blood sugar spikes
Nutritional Value	Generally none, providing only hydration and flavor	Generally none, providing only empty calories
Potential Health Concerns	Mixed research on gut health, appetite, metabolic effects, and long-term risk factors	Strong link to obesity, type 2 diabetes, heart disease, and tooth decay

The Potential Health Effects of Artificial Sweeteners

Replacing sugar with artificial sweeteners is seen as beneficial, but their long-term health impact is still being researched.

Appetite and Weight Gain: Research is inconclusive. Some studies suggest artificial sweeteners might increase cravings for high-calorie foods, while others find no link.
Gut Microbiome: Artificial sweetener consumption might affect gut bacteria diversity, potentially impacting metabolic health.
Metabolic and Heart Health: Some studies link artificial sweeteners to increased risk of metabolic syndrome, type 2 diabetes, and cardiovascular disease. However, these are observational, and individuals with existing risks may be more likely to choose these drinks.
Dental Health: Carbonated zero-sugar sodas contain acids that can erode tooth enamel, similar to sugary drinks.

Navigating Your Choices and Making Healthier Swaps

Understanding 'zero sugar' helps consumers make informed choices. Moderation is generally recommended for all processed drinks. Healthier alternatives include plain water, naturally flavored water with fruits, unsweetened tea or coffee, and herbal teas.

Conclusion: The Final Verdict on Zero Sugar Drinks

'Zero sugar' drinks legally contain less than 0.5 grams of sugar per serving and use non-caloric sweeteners for sweetness. While often preferable to high-sugar options, they are not a health drink and offer no nutritional value. The long-term effects of artificial sweeteners are still under investigation. Water remains the best choice for hydration, with zero-sugar drinks best consumed occasionally. Always check nutrition labels. For more on food labeling, see the U.S. Food & Drug Administration website.

Frequently Asked Questions

In the U.S., according to the FDA, 'zero sugar' and 'sugar-free' are interchangeable and both mean the product contains less than 0.5 grams of sugar per serving.

Zero-sugar drinks use high-intensity, non-caloric sweeteners such as aspartame, acesulfame potassium (Ace-K), sucralose, or natural alternatives like stevia to provide sweetness.

Regulatory bodies like the FDA and EFSA consider approved sweeteners safe for consumption within acceptable daily intake limits. However, long-term health debates, particularly concerning gut health and metabolic impacts, continue.

Some studies suggest that artificial sweeteners might affect metabolic processes or confuse the brain's hunger signals, potentially increasing cravings. However, the evidence is mixed, and more research is needed.

Since zero-sugar drinks do not raise blood sugar, they can be a better choice than sugary beverages. However, some research suggests a potential link between non-nutritive sweeteners and an increased risk for metabolic issues, so moderation is key.

Most zero-sugar beverages lack essential vitamins, minerals, and other nutrients. They are essentially empty calories and primarily serve as flavor and hydration.

Yes, many carbonated diet and zero-sugar sodas contain phosphoric and citric acids. These acids can erode tooth enamel over time, potentially leading to cavities and dental issues.