Does Poppi Have Too Much Sugar for a Healthy Alternative?

January 4, 2026 •

4 min read

With a typical 12-ounce can of traditional soda containing nearly 40 grams of sugar, the rise of low-sugar alternatives like Poppi has created a significant stir in the beverage market. While Poppi boasts just 5 grams of sugar per can, many consumers are questioning whether this amount is still too high for a so-called "healthy" drink.

Quick Summary

An analysis of Poppi's sugar content reveals it contains significantly less sugar than conventional soda, typically 5 grams or less per can, from cane sugar and fruit juice. While this is a healthier option, consumers should be aware that the low sugar content is balanced by alternative sweeteners like stevia, and excess intake is still possible.

Key Points

Poppi has significantly less sugar than regular soda: A single can contains 5 grams or less, compared to nearly 40 grams in a typical sugary drink.
Sugar in Poppi comes from natural sources: The sweetness is a blend of organic cane sugar, fruit juice, and stevia, avoiding high-fructose corn syrup.
It is not a sugar-free beverage: The inclusion of cane sugar and fruit juice means it still contains added sugars, which should be monitored as part of a daily diet.
Health depends on context and moderation: While healthier than traditional soda, drinking multiple cans of Poppi can add up, and it's best enjoyed as an occasional treat.
Prebiotic benefits are modest: The 2 grams of inulin in each can offer some fiber but are less potent for gut health than a diet rich in whole-food fiber.
Consider alternative sweeteners: Some researchers suggest that the heavy use of sweeteners like stevia could potentially alter taste preferences over time.
Recent litigation questions health claims: A 2024 lawsuit alleged that Poppi's marketing misled consumers about the health benefits achievable from the low prebiotic fiber content.

Understanding Poppi's Sugar Content

Poppi is marketed as a low-sugar alternative to traditional soft drinks, featuring apple cider vinegar and prebiotic fibers to support gut health. A standard 12-ounce can of Poppi typically contains 5 grams of sugar or less, depending on the flavor. This sugar comes from a combination of organic cane sugar, concentrated fruit juice, and the natural sweetener stevia. This formula positions Poppi as a vastly superior choice when compared to the 39 grams of sugar found in a can of Coca-Cola. However, the inclusion of cane sugar means it isn't sugar-free, a detail that is critical for consumers tracking their intake of added sugars.

The Source of Sweetness

Unlike traditional sodas that rely heavily on high-fructose corn syrup, Poppi uses a blend of sweeteners to achieve its flavor profile. The primary sources of sweetness are:

Organic Cane Sugar: A small amount is used to provide the classic sugary taste without the extreme levels found in regular sodas.
Concentrated Fruit Juice: Contributes natural fruit sugars and adds to the overall flavor.
Stevia Leaf Extract: A non-nutritive, natural sweetener that is 200-350 times sweeter than cane sugar and keeps the overall sugar count low.

Comparing Poppi to Traditional Sodas

To put Poppi's sugar content into perspective, let's compare it to some of the most popular sugary drinks on the market. The differences are stark and highlight why Poppi is often seen as a step toward healthier beverage choices.


Beverage	Serving Size	Sugar Content	Primary Sweetener(s)
Poppi	12 fl oz can	5g or less	Organic Cane Sugar, Stevia, Fruit Juice
Coca-Cola	12 fl oz can	39g	High-Fructose Corn Syrup
Dr. Pepper	12 fl oz can	39g	High-Fructose Corn Syrup
Standard Fruit Juice	12 fl oz can	~36g	Fruit Concentrate

This comparison demonstrates that Poppi is not a sugar-free drink, but its sugar content is a fraction of what is found in conventional sodas. For individuals looking to reduce their sugar consumption without giving up the fizz, this is a significant advantage.

The Role of Sugar in Probiotic Drinks

It's important to consider why any sugar is included in a prebiotic soda in the first place. The answer relates to both taste and fermentation. While the prebiotic fiber (like agave inulin and cassava root fiber) is meant to feed the beneficial bacteria in your gut, the inclusion of some sugar can provide a necessary energy source during the production process and balance the tangy flavor of apple cider vinegar.

However, a potential downside is that excessive sugar can also feed the wrong types of bacteria in the gut, disrupting the delicate balance of the microbiome. This creates a nuanced trade-off: a small amount of sugar may be necessary for taste and fermentation, but for optimal gut health, relying on whole foods for prebiotics and minimizing added sugars is still the superior strategy.

Moderation and Perspective

For many health-conscious consumers, the main concern isn't the absolute amount of sugar in a single can of Poppi, but rather how its low sugar content affects overall diet habits. One can of Poppi falls well within the American Heart Association's daily recommended limit for added sugars (25 grams for women, 36 grams for men). The potential risk comes from viewing it as a completely guilt-free beverage and consuming multiple cans per day. Drinking four cans, for instance, would contribute a significant portion of daily sugar intake and could lead to unwanted side effects, as highlighted in recent litigation.

Furthermore, the long-term effects of regular stevia consumption are still being studied, with some concerns that it could alter taste perception and increase cravings for sweetness. This underscores the importance of a balanced approach, where even low-sugar options like Poppi are enjoyed in moderation as a healthier treat, not as a replacement for water or other unsweetened beverages.

Conclusion: So, Does Poppi Have Too Much Sugar?

Poppi does not have an excessive amount of sugar, especially when compared to the vast majority of traditional sodas. Its 5 grams of sugar per can, coupled with prebiotic fibers, makes it a distinctly better alternative for those looking to reduce their sugar intake. However, Poppi is not sugar-free, and it is not a health elixir. The sugar it contains, even in low amounts, should be considered as part of a daily intake of added sugars. For optimal health and gut benefits, a balanced diet rich in whole foods and fiber remains the gold standard, with prebiotic sodas like Poppi serving as an occasional, healthier-for-you treat. For those seeking zero-sugar bubbly drinks, plain sparkling water or kombucha are often the better option. Learn more about the pros and cons of prebiotic sodas.

Frequently Asked Questions

No, Poppi is not sugar-free. It uses a small amount of organic cane sugar and fruit juice concentrate, though in significantly lower quantities than traditional sodas.

Poppi has a fraction of the sugar found in regular soda. For example, a can of Poppi typically has 5 grams of sugar, whereas a can of Coca-Cola contains 39 grams.

For most people consuming Poppi in moderation, the small amount of sugar will likely not negate the potential prebiotic benefits. However, excessive consumption of any sugar can negatively impact gut bacteria.

Poppi gets its sweetness from a combination of natural ingredients, including organic cane sugar, concentrated fruit juice, and stevia leaf extract.

While it's considered a better alternative, drinking Poppi in moderation is recommended. Consuming multiple cans daily can add up in sugar and may not be the healthiest choice, as highlighted in a 2024 lawsuit.

The sugar in Poppi comes from natural sources like cane sugar and fruit juice, but it is still considered an added sugar. It is healthier than high-fructose corn syrup but should still be consumed mindfully.

Yes, many completely sugar-free alternatives exist, including plain sparkling water, unsweetened teas, and flavored sparkling water brands that use natural essences instead of sweeteners.