Is Popz Soda Healthy? What You Need to Know

January 9, 2026 •

4 min read

According to the CDC, most Americans consume too many added sugars, which can lead to various health problems. As a response, newer 'healthy' sodas like Popz, an Aldi brand alternative to Poppi, have emerged, claiming to offer the fizzy taste of soda with added health benefits like prebiotics. This raises a key question for health-conscious consumers: Is Popz soda healthy?

Quick Summary

This article evaluates Popz prebiotic soda by examining its nutritional content, prebiotic fibers, and comparison to traditional and alternative sodas. We cover the potential benefits and drawbacks, including low sugar content, small amount of prebiotic fiber, and use of natural flavors and alternative sweeteners.

Key Points

Low Sugar and Calories: Popz contains significantly less sugar and fewer calories than traditional soda, making it a better alternative for those looking to reduce sugar intake.
Minimal Prebiotic Benefits: While it contains prebiotic fiber (inulin) for gut health, the amount is likely too small to have a significant impact.
Potential for GI Distress: For some individuals, the inulin in Popz can cause side effects like gas or bloating, especially with higher consumption.
Affordable Alternative: Popz, the Aldi brand 'dupe' of Poppi, offers a similar low-sugar, prebiotic formula at a more budget-friendly price.
Not a Health Miracle: It is a better choice than traditional soda, but it is not a health elixir and should not replace nutrient-dense foods in a balanced diet.
Alternative Sweetener: The combination of cane sugar and stevia provides sweetness without the high sugar load, but it may not help curb a sweet tooth long-term.
Focus on Whole Foods: For meaningful health benefits, prioritizing whole foods rich in natural fiber and nutrients is more effective than relying on prebiotic sodas.

Understanding the 'Healthy Soda' Trend

In recent years, the beverage industry has seen a massive shift towards 'healthier' alternatives to traditional sugar-laden sodas. Prebiotic sodas, like the popular brand Poppi and its more affordable dupe, Aldi's Summit Popz, lead this trend. These drinks often tout low sugar, low-calorie counts, and added functional ingredients like prebiotics and apple cider vinegar. However, simply being 'healthier than a regular soda' does not automatically make a drink healthy. It is crucial to look past the marketing and examine the specific ingredients and nutritional facts.

Breaking Down Popz Prebiotic Soda

Popz prebiotic soda positions itself as a better choice by combining several key ingredients. The formula typically includes sparkling water, organic cane sugar, apple cider vinegar, organic agave inulin, fruit juice concentrates, and stevia leaf extract.

Apple Cider Vinegar: Known for potential health benefits such as improving blood sugar control, apple cider vinegar is a core component. However, the amount in one can of Popz is relatively small and its impact on overall health is likely minimal.
Organic Agave Inulin: This prebiotic fiber is included to support gut health by feeding beneficial gut bacteria. Popz contains about 2 grams of inulin per can, an amount that some experts argue is insufficient to provide significant gut-health benefits compared to the higher doses used in research. Overconsumption of inulin could also cause gastrointestinal distress like gas or bloating for some individuals.
Low Sugar Content: With only around 5 grams of total sugar and 4 grams of added sugar per can, Popz is a clear step up from traditional sodas, which can contain 30 to 40 grams of sugar. This is achieved by combining the small amount of cane sugar with stevia, a natural, zero-calorie sweetener.
Natural Flavors: Popz uses 'natural flavors' derived from fruits and juices to achieve its taste. However, the term 'natural flavors' is broad and processed, and some experts suggest these flavors may not offer significant health benefits.

Popz vs. The Competition: A Nutritional Comparison

To understand where Popz fits in, comparing its nutritional profile to other beverage options is essential.


Feature	Popz Prebiotic Soda	Traditional Soda (e.g., Coca-Cola)	Alternative Soda (e.g., Poppi)	Sparkling Water (e.g., LaCroix)
Calories	Approx. 25 kcal	Approx. 140 kcal	Approx. 25 kcal	0 kcal
Total Sugar	5g	39g	5g	0g
Added Sugar	4g	39g	4g	0g
Prebiotic Fiber	Approx. 2g (Inulin)	0g	Approx. 2g (Inulin)	0g
Sweeteners	Cane sugar, Stevia	High Fructose Corn Syrup	Cane sugar, Stevia	Natural flavors (No sweeteners)
ACV	Included	No	Included	No
Notable	Affordable Aldi 'dupe' of Poppi	High sugar, empty calories	Similar profile to Popz, higher price point	Calorie-free, no added benefits

The Takeaway for Your Health

While Popz is undoubtedly a healthier option than conventional sodas, it is not a 'health drink' in the same vein as a green smoothie or water. Its primary benefit is providing a low-sugar, low-calorie alternative for those who enjoy fizzy drinks. The prebiotic content is likely too low to offer significant gut-health improvements, and more effective fiber sources are found in whole foods like fruits, vegetables, and legumes.

For those seeking true gut health improvements, relying on a soda, even a prebiotic one, is not the most effective strategy. However, for a casual soda drinker looking to reduce their sugar intake without sacrificing flavor, Popz serves as a viable and affordable option.

The Risks of Over-Relying on 'Healthy' Sodas

Despite being a better alternative, relying on prebiotic sodas too heavily can have its own downsides. As with any beverage containing added sweeteners, even natural ones like stevia, it can maintain or increase a palate's preference for sweet tastes. The use of natural flavors, while not artificial, is still a form of processing that moves the beverage away from a whole-food product.

Furthermore, there is a risk of developing gastrointestinal issues from excessive inulin, particularly for individuals with sensitive stomachs. For the health-conscious consumer, the best long-term strategy remains prioritizing water, unsweetened tea, and fermented foods while viewing products like Popz as an occasional, and more guilt-free, indulgence rather than a cornerstone of a healthy diet.

Conclusion: A Better Choice, but Not a Health Elixir

Ultimately, the question of whether is Popz soda healthy is not a simple yes or no. Compared to traditional sugar-filled sodas, it is a healthier alternative with significantly less sugar and calories. For individuals looking to cut back on conventional soda, Popz can be a helpful transition. However, its 'healthy' and 'gut-friendly' claims should be viewed with a realistic perspective. The prebiotic fiber content is minimal, and its true health benefits are modest. Consumers should see Popz for what it is: a tasty, low-sugar fizzy drink that is a step up from a Coke, but not a replacement for a balanced, whole-food-based diet rich in natural fiber from sources like fruits and vegetables. Enjoy it in moderation, but don't expect a health miracle in a can.

Sources:

Centers for Disease Control and Prevention (CDC). (2023). Rethink Your Drink.
TODAY.com. (2025). Is Poppi Good For You? Dietitians Explain Gut Health Claims And Lawsuit.
Healthline. (2024). Is Poppi Prebiotic Soada Really Good for Your Gut Health?.
Aldi US. (n.d.). Popz Strawberry Lemon Flavored Prebiotic Soda, 12 fl oz can.
Open Food Facts. (2025). Popz Prebiotic Soda Raspberry Rose – Summit.

Is Popz soda healthy: A Final Look

Low Sugar: Popz contains only 5 grams of sugar per can, making it a much better option than traditional sodas.
Low Calorie: At approximately 25 calories per can, it's a guilt-free indulgence compared to its sugary counterparts.
Minimal Prebiotics: The 2 grams of prebiotic fiber (inulin) in each can is not enough to provide significant gut health benefits, and high doses can cause GI issues.
Stevia Sweetened: It uses stevia along with a small amount of cane sugar, but relying on sweet flavors can maintain a sweet tooth.
Better Alternative, Not Health Drink: Popz is a healthier choice than conventional soda but should not be mistaken for a truly health-promoting beverage. Real fiber from whole foods is more effective.

Frequently Asked Questions

Popz is a line of prebiotic sodas sold at Aldi. It is often considered an affordable 'dupe' or alternative to the more expensive Poppi brand, offering low-sugar, low-calorie, and prebiotic-infused flavors.

Each can of Popz contains approximately 5 grams of total sugar and 4 grams of added sugar. This is substantially less than a traditional soda, which can contain nearly 40 grams of sugar.

While Popz contains prebiotic fiber (inulin), the amount is relatively low—around 2 grams per can. Many experts suggest this is not enough to provide meaningful gut-health benefits, especially compared to fiber from whole foods.

Yes, some individuals may experience gastrointestinal issues like bloating, gas, or cramping from consuming too much inulin, the prebiotic fiber in Popz. This is more likely with high intake, but sensitive individuals may feel effects with just one can.

Popz is a significantly better alternative to traditional soda due to its low sugar and calorie content. It can help reduce overall sugar intake for those who frequently drink conventional soda, though it is not a true 'health drink'.

Popz and Poppi have very similar nutritional profiles, including low sugar, low calories, and comparable amounts of prebiotic fiber (around 2g). Popz is generally more affordable and available at Aldi, while some reviewers note slight taste differences, with personal preference being the deciding factor.

The term 'natural flavors' is broad and can involve significant processing. While they are not artificial, they are not a whole-food ingredient and do not provide health benefits like vitamins or minerals. Experts suggest they do not make the soda a health-promoting beverage.