Is root beer a healthy drink? The surprising truth about this nostalgic beverage

October 9, 2025 •

4 min read

According to research from Keurig Dr Pepper, a single 12 fl oz can of their A&W Root Beer contains a whopping 43 grams of sugar, equivalent to nearly 11 teaspoons. This stark statistic brings into question, is root beer a healthy drink or merely a nostalgic treat best enjoyed sparingly, if at all?

Quick Summary

This guide examines the nutritional content of modern root beer, contrasting it with its herbal origins and outlining health risks associated with its high sugar and artificial ingredient content to clarify its place in a healthy diet.

Key Points

Modern Root Beer is Not Healthy: Commercial root beer is high in sugar, lacks nutritional value, and contains artificial ingredients, making it an unhealthy choice for regular consumption.
High Sugar Content: A single 12-ounce serving can have over 40 grams of sugar, contributing to weight gain, an increased risk of type 2 diabetes, and tooth decay.
Diet Versions Have Risks: Diet root beer uses artificial sweeteners that can cause digestive issues and may still influence weight gain or metabolic processes.
Not Significantly Healthier Than Other Sodas: Although slightly less acidic than colas, root beer has a similar unhealthy nutritional profile to most other traditional soft drinks.
Herbal Origins Are Obsolete: The medicinal properties once associated with traditional root beer (from sassafras and sarsaparilla) are irrelevant today due to changes in ingredients and the FDA ban on safrole.
Healthier Alternatives Exist: Sparkling water, herbal teas, and low-sugar kombucha are superior choices for hydration and flavor without the negative health impacts.

The Traditional vs. Modern Brew

Historically, root beer was a far different beverage than the commercial product sold today. Early recipes, which gained popularity in the 19th century, were herbal teas brewed with roots and berries like sassafras and sarsaparilla. These traditional tonics were often believed to have medicinal properties, with sassafras used as a blood purifier and sarsaparilla for skin ailments. However, this changed significantly in 1960 when the U.S. Food and Drug Administration (FDA) banned the use of safrole, a component of sassafras, due to concerns about its potential carcinogenicity based on animal studies.

Modern commercial root beer, therefore, relies on artificial flavorings to replicate the original sassafras taste. The primary ingredients now consist of carbonated water, high-fructose corn syrup or sugar, caramel coloring for its distinctive dark hue, and a blend of artificial and natural flavorings. This composition removes any potential health benefits from the original herbal roots, replacing them with a formulation centered on sugar and additives.

Decoding the Nutrition Label

A quick look at the nutrition facts for a standard commercial root beer reveals a profile that is notably lacking in nutritional value. A 12-ounce serving is essentially just sugar, water, and flavorings.

High Sugar Content: Most commercial root beers are loaded with sugar, often exceeding the daily recommended limits in a single serving. High consumption of liquid sugar is linked to weight gain, type 2 diabetes, and other chronic health conditions.
Empty Calories: The calories in root beer are considered "empty" because they provide energy without any beneficial nutrients like vitamins, minerals, or fiber.
Zero Nutritional Value: Standard root beer contains virtually no protein, fat, or dietary fiber.

The Health Concerns of Commercial Root Beer

Beyond the lack of nutrients, regular consumption of commercial root beer poses several health risks due to its main components.

Dental Health: The high sugar content feeds bacteria in the mouth, which produce acids that erode tooth enamel and lead to decay. While root beer is considered less acidic than other sodas like cola, it still causes damage over time.
Weight Gain and Diabetes: The excessive sugar and high-fructose corn syrup can lead to significant weight gain. The consistent spikes in blood sugar can increase the risk of developing insulin resistance and type 2 diabetes.
Caramel Coloring: The process used to create the caramel coloring in many soft drinks, including root beer, has been listed as a cancer-causing agent in California.
Artificial Additives: Artificial food flavorings and other chemical additives in root beer can cause adverse reactions in sensitive individuals, including allergic reactions, abdominal pain, and worsening asthma.

Diet and Sugar-Free Root Beer: A Healthier Alternative?

Many people turn to diet or zero-sugar root beer, thinking it is a harmless alternative. These versions replace sugar with artificial sweeteners like aspartame and acesulfame potassium. While they do reduce calorie intake, they introduce a new set of concerns.

Studies suggest that artificial sweeteners may cause digestive issues like bloating and diarrhea. Furthermore, some research indicates that frequent consumption of artificial sweeteners may increase cravings for high-calorie foods and potentially confuse the body's insulin response, hindering weight loss and potentially increasing the risk of type 2 diabetes. The Environmental Working Group (EWG) has even classified certain diet root beers as unhealthy ultra-processed foods.

Is Root Beer Better Than Other Sodas?

When comparing root beer to other traditional sodas, it is important to look at the ingredients and nutritional content. On average, most commercial sodas are quite similar in their high sugar and calorie count.


Feature	Commercial Root Beer	Commercial Cola	Diet Soda (Root Beer/Cola)
Sugar	High (around 40g per 12oz)	High (around 40g per 12oz)	Zero
Calories	High (around 160 kcal per 12oz)	High (around 140 kcal per 12oz)	Zero (with artificial sweeteners)
Caffeine	Generally none, but Barq's is caffeinated	High	Varies by brand
Acidity	Lower than many colas, slightly better for teeth	High, very damaging to enamel	High, still damaging to enamel

As the table shows, root beer is largely in the same category as other sugary soft drinks. It is not a fundamentally healthier alternative, though some studies have shown it to be slightly less harmful to teeth than highly acidic colas. However, this small advantage is overshadowed by the significant health issues caused by its high sugar content.

Healthier Alternatives to Root Beer

For those seeking a fizzy drink without the health risks, several alternatives can satisfy a craving for something bubbly and flavorful.

Sparkling Water: For carbonation without sugar or additives, plain or fruit-infused sparkling water is the best choice.
Herbal Tea: Brewed herbal teas, served chilled and carbonated with a soda maker, can mimic the flavor of traditional root beer in a healthy, sugar-free way.
Kombucha: This fermented tea drink offers a tangy, fizzy experience and contains probiotics beneficial for digestive health. Just be sure to choose a brand with low sugar content.
Unsweetened Ginger Beer: Some traditional ginger beers can provide a spicy fizz without the sugar, but labels should be checked carefully.

Conclusion: Enjoy in Moderation

So, is root beer a healthy drink? The overwhelming answer is no, especially when referring to the mass-produced commercial versions. The high sugar content poses risks for weight gain, type 2 diabetes, and dental health, while artificial ingredients introduce their own set of concerns. Even diet root beer is not a guilt-free option. While some craft brands or traditional recipes might offer a slightly different profile, the general rule remains: treat root beer as an occasional treat rather than a staple of your diet. For optimal health, consider replacing sugary sodas with water-based alternatives that provide hydration without the added sugars and chemicals.

Frequently Asked Questions

While some sources indicate that root beer is slightly less acidic than colas and therefore less harmful to tooth enamel, it is not significantly healthier overall. Both are high in sugar and offer very little nutritional value, making them comparable in their unhealthy effects.

Most commercial root beer brands, with the notable exception of Barq's, are caffeine-free. However, it is always best to check the product label, as some variations or craft brews might contain caffeine.

Diet root beer reduces calorie intake by using artificial sweeteners instead of sugar. However, some studies suggest that artificial sweeteners may not aid in long-term weight loss and could potentially increase cravings for sweets.

Old-fashioned root beer was an herbal tonic brewed with natural roots like sassafras and sarsaparilla. Modern commercial root beer uses artificial flavorings, high-fructose corn syrup, and other additives because the original sassafras ingredient was banned by the FDA due to health concerns.

Regular, excessive consumption of sugary drinks like commercial root beer can increase your risk of developing type 2 diabetes. The high sugar content can lead to weight gain and affect insulin sensitivity over time.

Modern commercial root beer offers no health benefits. While some of the herbal ingredients in traditional, historical recipes were associated with medicinal properties, these are no longer present in today's products.

For a healthier, fizzy drink option, consider sparkling water (plain or flavored with fruit), unsweetened kombucha, or chilled herbal teas. These alternatives provide the desired carbonation and flavor without the high sugar and calories.