Is Poppi High in Calories? A Deep Dive into the Nutritional Facts

October 10, 2025 •

2 min read

With traditional sodas often containing over 150 calories and nearly 40 grams of sugar per can, many health-conscious consumers are seeking better alternatives and asking, is Poppi high in calories? The answer is a resounding no; most Poppi flavors contain a significantly lower calorie count and minimal sugar.

Quick Summary

Poppi is a prebiotic soda typically containing 25 calories or less and 5 grams of sugar per can, making it a low-calorie alternative to sugary soft drinks. Its key ingredients include apple cider vinegar and agave inulin, though the amount of prebiotics may be too low for meaningful gut health benefits. It's generally considered a healthier beverage option when consumed in moderation.

Key Points

Low Calorie: Poppi is a low-calorie beverage, with most flavors containing 25 calories or less per can, far fewer than traditional sodas.
Low Sugar: Each can of Poppi contains 5 grams of sugar or less, making it a significantly lower-sugar option compared to conventional soft drinks.
Prebiotic Fiber: Poppi includes agave inulin, a prebiotic fiber, though the amount is modest and may not be enough to provide meaningful gut health benefits from a single can.
Moderate Gut Health Claims: Despite marketing, experts and a recent lawsuit suggest the prebiotic fiber content is likely too low for substantial gut health effects, but it remains a healthier soda alternative.
Potential Digestive Side Effects: Individuals with sensitive stomachs may experience bloating or discomfort from the prebiotic inulin, especially with higher consumption.
Use in Moderation: Poppi is best enjoyed in moderation as a treat within a balanced diet rather than relied upon as a primary source of health benefits or hydration.

Understanding the Nutritional Profile of Poppi

Poppi is a popular low-sugar, low-calorie soda alternative. Most flavors contain 25 calories or less per 12-ounce can, a notable difference from traditional sodas which can have over 150 calories. This lower calorie count is achieved through the use of organic cane sugar and stevia leaf extract. Each can also has 5 grams of sugar or less.

The Key Ingredients: Beyond Just Calories

Poppi includes functional ingredients like apple cider vinegar (ACV) and agave inulin. ACV was the base for the original Poppi drink and is associated with potential digestive benefits, although research on its effects in the low doses found in Poppi is still developing. Agave inulin is a prebiotic fiber that feeds beneficial gut bacteria, but the amount in a single can (around 2 grams) may not be sufficient for significant gut health benefits, according to some experts and a recent lawsuit.

Potential Side Effects and Considerations

While a healthier choice than regular soda, Poppi can have potential side effects. The inulin may cause gas, bloating, and discomfort in individuals with sensitive stomachs. The drinks also contain some added sugar, so moderate consumption is advised. It's important to remember that Poppi is not a cure for gut problems; a balanced diet with high-fiber foods is crucial for gut health.

A Better Alternative, Not a Miracle Drink

Poppi is a healthier option compared to traditional sodas. However, it's not a miracle drink for gut health. It's best enjoyed in moderation as part of a balanced diet. For therapeutic prebiotic doses, whole foods or supplements might be more effective.

Comparison Table: Poppi vs. The Competition


	Poppi	Traditional Soda	Olipop	Kombucha
Calories (per 12 oz can)	~25	~150	~35–50	~30–60
Added Sugar (per 12 oz can)	5g or less	~39g	2–5g	~2–12g (varies)
Key Functional Ingredient	Apple Cider Vinegar, Agave Inulin	None	Inulin, Cassava Root Fiber, Jerusalem Artichoke	Probiotics (live bacteria)
Sweetener	Organic Cane Sugar, Stevia	High Fructose Corn Syrup	Fruit Juice, Stevia, Monk Fruit	Fruit Juice, Sugar (for fermentation)
Claimed Health Benefit	Gut health (prebiotics)	None	Gut health (prebiotics, fiber)	Gut health (probiotics)

Making Healthier Beverage Choices

Choosing healthier beverages is important. Prioritize water, and for fizz, try sparkling water with fruit. Read nutrition labels carefully, checking for sugar and calories. Enjoy 'healthy' sodas like Poppi and Olipop in moderation, as occasional treats. Get prebiotic fiber from whole foods like garlic and bananas. Consider other fermented options like kombucha or yogurt for probiotics.

Conclusion

Poppi is not high in calories and offers a low-sugar, low-calorie alternative to traditional soda. It uses organic cane sugar and stevia, along with apple cider vinegar and agave inulin. While a healthier choice, the amount of prebiotics might not provide significant gut health benefits, and inulin can cause digestive issues for some. Enjoy Poppi moderately within a balanced diet. It's an upgrade from regular soda but not a substitute for healthy living.

To learn more about gut health and dietary fiber, consult reliable nutritional information sources such as the American Heart Association.

Frequently Asked Questions

Most flavors of Poppi contain 25 calories or less per 12-ounce can.

Yes, Poppi is generally considered a healthier alternative to regular soda because it has significantly less sugar and fewer calories.

No, Poppi uses a blend of organic cane sugar and stevia extract for sweetness instead of artificial sweeteners.

While Poppi contains prebiotic fiber, experts question whether the small amount in one can provides meaningful gut health benefits. It is not a replacement for a diet rich in high-fiber whole foods.

Agave inulin is a type of prebiotic fiber derived from the agave plant that acts as food for the beneficial bacteria in your gut.

Inulin, the prebiotic fiber in Poppi, can cause gas and bloating in some people, particularly those with sensitive digestive systems.

Other similar prebiotic sodas include Olipop and Culture Pop, which also offer low-calorie, low-sugar alternatives to conventional soft drinks.