Is seltzer water healthier than sparkling water? A breakdown for your diet

October 9, 2025 •

3 min read

Sparkling and seltzer water are often used interchangeably, but a key difference in their mineral content can impact your nutritional choices. For most people looking to cut down on sugary drinks, both are excellent, calorie-free alternatives that promote hydration. However, understanding the subtle distinctions will help you pick the best bubbly beverage for your health goals.

Quick Summary

The primary difference between seltzer and sparkling water is mineral content; seltzer has no added minerals, while sparkling mineral water contains naturally occurring ones that can affect taste and nutritional value.

Key Points

Seltzer vs. Sparkling Minerals: Seltzer contains no added minerals, while sparkling mineral water includes naturally occurring ones like calcium and magnesium.
Clean Taste vs. Mineral Flavor: Seltzer offers a neutral, crisp flavor, while sparkling mineral water has a more complex taste profile influenced by its mineral content.
Both are Hydrating: When unsweetened, both seltzer and sparkling water are equally hydrating as still water and are excellent for daily fluid intake.
Dental Health Caution: Plain carbonated water is mildly acidic due to carbonic acid, which can affect tooth enamel over time, though it is far less harmful than soda.
Weight Management Aid: The carbonation in both types of water can increase feelings of fullness, potentially helping with appetite control and weight management.
Check the Label: Always check for added sugars, artificial sweeteners, and excessive sodium, especially in flavored varieties, to ensure the healthiest choice.

What Is Seltzer Water?

Seltzer water is the purest form of carbonated water, composed simply of water and artificially infused carbon dioxide (CO2). Unlike other bubbly options, it contains no added minerals or sodium, giving it a clean, neutral taste. This mineral-free profile makes it a versatile mixer for cocktails and mocktails, as it won't interfere with other flavors. For those watching their sodium intake, plain seltzer is a clear winner over options like club soda, which often have added salts. Many commercial brands offer flavored seltzers, which get their taste from natural fruit essences or oils rather than sugar. However, it is crucial to always read the labels to avoid products with hidden sugars or artificial sweeteners.

What Is Sparkling Water?

The term "sparkling water" is a bit broader than seltzer. It most accurately refers to naturally carbonated mineral water sourced from a spring or well. The fizz in these waters comes from naturally occurring gasses and minerals that are absorbed as the water filters through underground rock. Brands sometimes enhance the natural carbonation for a more consistent product. The mineral content, which can include calcium, magnesium, and sodium, is what gives sparkling water its unique and sometimes slightly salty or earthy flavor.

For those who prefer a more complex taste profile, sparkling mineral water is the connoisseur's choice. The trace minerals can also offer a slight nutritional boost, replenishing electrolytes lost during intense exercise, though the amounts are generally small.

Comparing Seltzer, Sparkling Mineral Water, and Club Soda

To truly understand the differences, it's helpful to compare the most common types of carbonated water. Club soda, for instance, is often confused with seltzer but has minerals added artificially.


Feature	Seltzer Water	Sparkling Mineral Water	Club Soda
Carbonation Source	Artificially infused CO2	Naturally occurring gases	Artificially infused CO2
Mineral Content	No added minerals or sodium	Naturally occurring minerals (calcium, magnesium, etc.)	Added minerals (sodium bicarbonate, potassium sulfate)
Taste Profile	Clean, crisp, and neutral	Varies by source; can be mineral-rich or slightly salty	Often has a slightly salty or mineral-like taste
Dietary Consideration	Best for low-sodium diets	Good for replenishing some electrolytes	Those with high blood pressure should watch sodium content

The Nutritional Showdown: Which is Healthier?

When stripped of any added sugars or artificial sweeteners, both seltzer and sparkling mineral water are healthy choices for hydration. The question of which is "healthier" largely depends on individual dietary needs and preferences.

For sodium-sensitive diets: Plain seltzer water is the safest bet since it contains no added sodium. Sparkling mineral waters naturally vary in sodium content depending on the source.
For mineral intake: Sparkling mineral water offers trace amounts of minerals like calcium and magnesium, which can be a minor bonus for bone health and electrolyte balance.
For weight management: Both are excellent, zero-calorie alternatives to sugary sodas. The carbonation can even help you feel fuller, which may aid in appetite control.

Potential Health Concerns

While generally safe, both carbonated waters do have some potential downsides to be aware of:

Dental Health: The carbonic acid formed by carbonation can be mildly acidic, potentially eroding tooth enamel over time with excessive, frequent sipping. However, it is far less acidic than sugary sodas and fruit juices. Drinking with meals or using a straw can help mitigate this risk. Fluoride in tap water, which can be used to make homemade seltzer, helps protect against decay.
Bloating and Gas: For some individuals, the trapped gas from carbonation can lead to bloating, burping, or other digestive discomfort. If you have gastrointestinal issues like IBS or GERD, paying attention to how your body reacts is wise.

Conclusion: Personal Preference Prevails

Ultimately, the choice between seltzer water and sparkling water comes down to personal taste and specific health needs. For those seeking pure, unadulterated fizz without any minerals, plain seltzer is the perfect, clean-tasting option. If you enjoy a more complex, mineral-rich flavor and don't need to watch your sodium, sparkling mineral water might be more appealing. The most important takeaway for a healthy diet is to choose an unsweetened variety of either beverage over sugary alternatives. In the grand scheme, both provide excellent, calorie-free hydration. You can learn more about how sparkling water is a great soda alternative from a reputable source like the Cleveland Clinic.

Frequently Asked Questions

Yes, but the differences are minimal. Plain seltzer water has no added minerals, while sparkling mineral water contains trace amounts of naturally occurring minerals. Both are generally zero-calorie, sugar-free, and equally hydrating when unsweetened.

Plain seltzer water and sparkling mineral water are equally effective for hydration as regular still water. The best choice depends on personal taste; if the bubbles or mineral flavor encourage you to drink more, that option is better for your hydration goals.

For some individuals, yes. The carbonation from the dissolved CO2 gas can cause bloating, gas, and burping, especially for those with sensitive digestive systems or conditions like IBS.

Plain, unsweetened carbonated water is far less harmful to tooth enamel than sugary sodas or juices. However, the mild acidity from carbonic acid can still cause slight erosion over time. Drinking in moderation, using a straw, and rinsing with still water can mitigate the risk.

Your preference for flavor is the main differentiator. If you want a neutral, clean taste, seltzer is best. If you prefer a more complex, mineral-rich flavor, choose a sparkling mineral water.

The sodium levels in sparkling mineral water can vary by brand and source. While generally low for most, those with high blood pressure or other conditions requiring a sodium-restricted diet should always check the label.

Flavored seltzer can be healthy if it uses natural fruit essences and contains no added sugars or artificial sweeteners. However, some flavored options may contain citric acid, which can increase acidity, so it's important to read the ingredients list carefully.