Is Root Beer a Healthier Soda Alternative?

January 13, 2026 •

3 min read

Historically, root beer was initially considered healthier than contaminated water sources, brewed with medicinal roots and herbs. While the original formulation offered some perceived benefits, today's commercially available root beer is a stark contrast, and the question of whether it's a healthier soda alternative is more complex than it appears. Most modern varieties are loaded with sugar or artificial sweeteners, mitigating any historical health claims.

Quick Summary

This article explores the nutritional profile of root beer, comparing it to other sodas and detailing the potential health impacts of its common ingredients. It addresses whether modern commercial and diet versions offer any health advantages over other soft drinks and discusses healthier alternatives.

Key Points

High Sugar Content: A standard can of root beer contains 39-44 grams of sugar, primarily from high-fructose corn syrup, similar to other sodas.
Artificial Sweetener Concerns: Diet root beers use artificial sweeteners linked to potential issues like digestive problems, altered gut bacteria, and increased cravings.
Carbonation Effects: The fizziness in root beer can cause bloating, gas, and digestive discomfort, especially for sensitive individuals.
No Sassafras Benefit: Modern root beer lacks the traditional sassafras root bark, which was banned by the FDA due to safety concerns over the compound safrole.
Slight Dental Advantage: Root beer is less acidic than many colas, posing a slightly lower, but still present, risk of tooth enamel erosion.
Healthier Alternatives Exist: For the flavor without the drawbacks, alternatives like herbal teas, probiotic sodas, or homemade versions with controlled sweeteners are recommended.

Root Beer vs. Other Sodas: A Nutritional Breakdown

When comparing sodas, many people assume root beer might be a healthier option due to its historical origin from natural roots. However, the reality of modern commercial beverages is far different. The primary ingredients in standard root beer—like most soft drinks—include carbonated water, high-fructose corn syrup, and various flavorings.

The Role of Sugar and Sweeteners

In a typical 12-ounce can of regular root beer, you will find approximately 39-44 grams of sugar, most often from high-fructose corn syrup. This is comparable to the sugar content in popular colas. Excessive sugar consumption is a known contributor to weight gain, type 2 diabetes, and heart disease. The source of the sugar, whether high-fructose corn syrup or cane sugar, makes little difference regarding its negative impact on health, as both contribute to the same issues when overconsumed.

Are Diet Root Beers a Better Choice?

Diet root beers replace high-fructose corn syrup with artificial sweeteners like aspartame, sucralose, or sugar alcohols. While this eliminates sugar and calories, it introduces new health concerns. Some studies link artificial sweetener consumption to digestive issues, altered gut microbiomes, and an increased craving for sweet foods. There is also some observational evidence linking artificial sweeteners to an increased risk of cardiovascular problems, though a direct causal link is still debated.

The Carbonation Conundrum

All sodas, including root beer, are carbonated with carbon dioxide gas. This carbonation can lead to uncomfortable digestive issues such as bloating, gas, and stomach discomfort, especially for individuals with conditions like IBS. The bubbles can also exacerbate acid reflux symptoms over time.

The Truth About Sassafras

Traditional root beer was made using the root bark of the sassafras tree. However, in 1960, the FDA banned sassafras from commercially mass-produced foods due to concerns over a compound called safrole, which was found to be carcinogenic in lab animals. As a result, commercial root beers today use artificial flavorings or safrole-free extracts, eliminating any potential medicinal properties of the original recipe.

Comparison: Root Beer vs. Cola (per 12oz serving)


Feature	Regular Root Beer	Regular Cola
Calories	~150-160	~140-150
Sugar	~39-44g	~39g
Caffeine	Most are caffeine-free (some brands, like Barq's, contain caffeine)	Typically 34-38mg
Sweeteners	High-fructose corn syrup	High-fructose corn syrup
Dental Health	Lower in phosphoric and citric acid, making it slightly less erosive to teeth compared to cola.	High in phosphoric and citric acid, which contributes to dental erosion.

Is Craft Root Beer Different?

Some craft root beers are made using more traditional methods and natural ingredients. However, even these are not necessarily 'healthy.' They often still contain significant amounts of sugar, such as cane sugar, which, as established, is still added sugar. The benefit is often a higher quality of ingredients and an avoidance of artificial flavorings or preservatives like sodium benzoate, which some people may prefer to avoid.

Healthier Alternatives to Root Beer

If you love the flavor of root beer but want a healthier option, consider these alternatives:

Herbal Tea: Create a root beer-like flavor by brewing a tea with star anise, wintergreen, and vanilla bean. You control the sweetener, or you can omit it entirely.
Probiotic Sodas: Some companies produce probiotic sodas with root beer flavorings. These often contain lower sugar and have added gut-health benefits from fermentation.
Flavored Seltzer or Sparkling Water: Add a splash of vanilla or wintergreen extract to plain sparkling water for a fizzy, flavored drink with no sugar or calories.
Homemade Root Beer: Brewing your own root beer gives you complete control over the ingredients, allowing you to use safer, natural flavors and moderate the sugar content.

Conclusion: The Final Verdict on Root Beer's Health Status

Despite its nostalgic association with natural ingredients, modern commercial root beer is not a healthier soda option. Its high sugar or artificial sweetener content, along with the effects of carbonation, links it to many of the same health issues as other sodas, including weight gain, diabetes risk, and digestive problems. While regular root beer is often caffeine-free and slightly less acidic than cola, these minor differences do not negate its overall unhealthy profile. Health-conscious consumers should look towards alternatives like flavored teas, probiotic drinks, or homemade versions to enjoy the flavor without the health drawbacks. For those with digestive sensitivities, especially, limiting intake or seeking low-FODMAP alternatives is advisable. The best approach is always moderation, treating root beer as an occasional indulgence rather than a regular beverage choice.

Here is a guide to healthier soda alternatives for more ideas.

Frequently Asked Questions

Not significantly. Both commercial root beer and Coke contain a similar high amount of sugar or high-fructose corn syrup, which can contribute to weight gain and chronic diseases. Root beer is typically caffeine-free and slightly less acidic, but this does not make it a genuinely 'healthier' option.

Most commercial root beer brands are naturally caffeine-free. However, some brands, like Barq's, add caffeine to their formula. It is always best to check the product label to be sure.

The FDA banned sassafras oil from commercial use in 1960 after studies showed that the compound safrole, present in sassafras, could cause cancer in laboratory animals. Modern root beer uses artificial flavorings to replicate the taste.

Yes, diet root beer can cause digestive problems. Many diet versions use sugar alcohols like sorbitol or xylitol, which are known to have a laxative effect when consumed in large quantities. Artificial sweeteners can also disrupt the gut microbiome and cause discomfort.

Craft root beers may be made with more natural ingredients and avoid artificial additives, which is an advantage. However, most still contain high amounts of added sugar (often cane sugar), so they should not be considered a health food.

Yes, root beer can cause bloating due to its carbonation. The carbon dioxide gas introduced during carbonation can cause uncomfortable bloating and gas in some individuals, particularly those with sensitive digestive systems or conditions like IBS.

Consider making an herbal tea with similar spices like star anise, vanilla, and cinnamon. Other options include probiotic sodas with lower sugar or creating your own flavored seltzer with extracts to control the ingredients completely.