Is Root Beer Worse Than Soda? A Nutritional Deep Dive

December 30, 2025 •

4 min read

According to a study published in General Dentistry, root beer is less acidic and therefore less damaging to tooth enamel compared to many colas and citrus-flavored sodas. However, this doesn't automatically mean root beer is better for you or that root beer is worse than soda when considering overall nutritional profiles.

Quick Summary

A comparison of root beer and soda reveals that while root beer may be less acidic for dental health, the two are virtually identical in terms of high sugar and calorie content. Key health differences lie in specific ingredients, such as the presence of caffeine in some brands of soda and root beer, and the high fructose corn syrup used in both.

Key Points

Nutritional Similarity: Both root beer and other commercial sodas are high in sugar and calories, making them nearly identical in their major health risks.
Dental Acidity: Root beer is generally less acidic than colas and citrus sodas, potentially causing less damage to tooth enamel, but its sugar content remains a major dental health threat.
Caffeine Content Varies: While many root beer brands are caffeine-free, some popular ones, like Barq's, contain caffeine, unlike most other standard sodas where caffeine is a common ingredient.
Main Health Risks: The primary health dangers of both beverages stem from excessive sugar intake, which is linked to weight gain, diabetes, and heart disease.
Healthier Alternatives: The best option for health-conscious consumers is to choose unsweetened beverages or emerging prebiotic sodas with no added sugar, though even these should be consumed in moderation.
Moderation is Key: Due to their high sugar content, both root beer and traditional soda should be considered occasional treats rather than daily beverages.

Root Beer vs. Soda: Understanding the Core Differences

At first glance, root beer and other common sodas like cola or lemon-lime drinks appear different, primarily in flavor and color. Digging deeper into their composition, however, reveals more similarities than differences from a nutritional standpoint. Most commercial sodas are a mix of carbonated water, high-fructose corn syrup or sugar, and artificial flavors and colors. Root beer, too, fits this description, with the defining difference being the specific flavoring derived from sassafras, wintergreen, or other root-like essences, rather than the citrus or spice notes in other sodas.

Sugar and Calories: The Biggest Culprits

The most significant shared health concern for both root beer and other sodas is their high sugar content. A standard 12-ounce can of either a popular root beer or a well-known cola can contain around 39 to 43 grams of sugar, which is nearly equivalent to the recommended daily limit of added sugars for many adults. This high sugar load contributes to weight gain, an increased risk of type 2 diabetes, and other metabolic issues.

Impact on weight: The empty calories from sugary drinks do not provide satiety, making it easy to overconsume them and pack on extra pounds over time.
Risk of disease: Regular consumption of high-sugar beverages is strongly linked to a higher risk of heart disease and non-alcoholic fatty liver disease.
Blood sugar spikes: The rapid absorption of liquid sugar causes a sharp increase in blood sugar, putting stress on the pancreas and contributing to insulin resistance over time.

Acidity and Dental Health: Where Root Beer Has a Slight Edge

One of the few areas where root beer may be considered 'less bad' than other sodas is its impact on dental health. Many popular colas and citrus-flavored sodas contain high levels of phosphoric and citric acids, which are highly corrosive to tooth enamel. Root beer, however, is typically less acidic and often lacks these specific acid additives. This means it may cause less immediate damage to your teeth, but its high sugar content remains a major cause of decay.

The Caffeine Factor: Check the Label

Another difference that is not universal but important to note is the caffeine content. Most brands of root beer are naturally caffeine-free. However, some specific brands, most notably Barq's, do contain caffeine. In contrast, caffeine is a standard ingredient in most colas and a selling point for some brands. For those sensitive to caffeine, or who are consuming these drinks later in the day, this is a critical distinction to be aware of.

Comparison Table: Root Beer vs. Traditional Cola


Feature	Root Beer	Traditional Cola
Typical Sugar Content	Very High (e.g., ~43g per 12oz)	Very High (e.g., ~39g per 12oz)
Typical Acidity Level (pH)	Less acidic (higher pH)	Highly acidic (lower pH)
Dental Erosion Risk	Lower (due to less acidity), but sugar still causes decay	Higher (due to high acid and sugar)
Caffeine	Generally caffeine-free, but some brands (e.g., Barq's) contain caffeine	Typically contains caffeine
Calories	High, from sugar (e.g., ~152kcal per 12oz)	High, from sugar (e.g., ~140kcal per 12oz)
Main Health Risk	High sugar and calories	High sugar, calories, and acidity

The Rise of "Healthy" Sodas and Alternatives

The growing awareness of the health risks associated with traditional sodas has led to the emergence of new alternatives. Brands like OLIPOP offer root beer and other soda flavors that use natural ingredients, prebiotics, and have no added sugars. While these options are certainly a step up, they are still flavored, and moderation is always recommended. For the healthiest option, unsweetened and unflavored sparkling water remains the best choice.

Conclusion: The Bottom Line for Your Health

Ultimately, the question of whether is root beer worse than soda is a nuanced one, but the short answer for overall health is: they are nearly identical in their negative effects. Both are loaded with sugar and empty calories that contribute to a host of health problems, from obesity and diabetes to heart disease. The minor advantage root beer has in being less acidic for your teeth is largely negated by its overall high sugar content. For true health benefits, the smartest choice is to significantly limit or eliminate all sugary soft drinks and opt for healthier beverages like water, herbal tea, or low-sugar sparkling alternatives. Prioritize hydration and wellness over a temporary sugary indulgence. Learn more about the risks of drinking soda daily from EatingWell.com.

Note: While traditional root beer contains herbal extracts, modern commercial versions offer no significant health benefits and are best considered sugary treats, not wellness tonics.

Frequently Asked Questions

Not all root beer contains caffeine. While most major brands, such as A&W and Mug, are caffeine-free, a few notable exceptions exist. The most well-known is Barq's, which does include caffeine.

No, the sugar content is very similar. A standard 12-ounce can of both root beer and a typical cola or citrus soda contains roughly the same high amount of added sugar, around 39 to 43 grams, contributing to the same metabolic health risks.

Traditional sodas are generally more acidic than root beer due to citric and phosphoric acids, making them more corrosive to tooth enamel. However, the high sugar in both causes tooth decay, so the distinction is minor from a complete dental health perspective.

Yes, just like other sodas, drinking root beer can lead to weight gain. It contains a high amount of empty calories from sugar, which can easily contribute to an excess calorie intake without providing any nutritional value or satiety.

No. While some traditional herbal remedies used ingredients found in historical root beer recipes, modern commercial root beer is heavily processed and offers no significant health benefits. It should be treated as a sugary treat.

Diet root beer, which uses artificial sweeteners instead of sugar, has its own set of potential issues. Some research suggests artificial sweeteners might negatively affect gut health and could be linked to metabolic dysfunction, similar to regular soda.

For optimal health, the best alternative is water. If you crave a fizzy drink, unsweetened or naturally flavored sparkling water is a good choice. Low-sugar options with prebiotics are also emerging but should be consumed in moderation.