Is sparkling water better than zero sugar soda for your health?

December 27, 2025 •

4 min read

The sparkling water market is expected to expand at a compound annual growth rate of 12.6% from 2021 to 2028, reflecting a growing consumer interest in alternatives to sugary and artificially sweetened drinks. As more people seek to reduce their sugar intake, the debate between sparkling water and zero-sugar soda as the healthier carbonated beverage choice has intensified. This article will break down the nutritional differences and health impacts to help you make an informed decision.

Quick Summary

This guide compares sparkling water and zero-sugar soda, detailing their ingredients, effects on digestion, dental health, and overall wellness. It evaluates the impact of artificial sweeteners in zero-sugar sodas versus the simple hydration provided by plain sparkling water. The analysis provides clear insights into the healthier beverage choice for conscious consumers.

Key Points

Plain is Best: Unflavored sparkling water is the healthiest option, containing only water and carbon dioxide with no additives or calories.
Artificial Sweeteners: Zero-sugar sodas rely on artificial sweeteners, which have been linked to potential negative effects on metabolic health and the gut microbiome.
Dental Health: While both are acidic, zero-sugar sodas often contain stronger acids like phosphoric acid, which can be more erosive to tooth enamel than the carbonic acid in sparkling water.
Hydration Power: Sparkling water is an excellent and enjoyable way to stay hydrated, especially for those who dislike plain water.
Check Labels: When buying flavored sparkling water, always check the ingredients list to ensure there are no added sugars or artificial sweeteners.
Moderation is Key: Zero-sugar soda is best consumed in moderation due to the uncertain and sometimes concerning health implications of its ingredients.

The Rise of Carbonated Alternatives

For decades, sugary sodas dominated the market, but health-conscious trends have fueled the rise of alternatives. Both sparkling water and zero-sugar soda offer the fizzy sensation many enjoy, but their composition and health effects differ significantly. Zero-sugar sodas replace high-fructose corn syrup with artificial sweeteners and often contain complex chemical additives, whereas sparkling water is a much simpler product—often just water and carbon dioxide. Understanding these core differences is key to determining which option best supports your health goals.

What's in your bubbly drink?

The ingredients of sparkling water

Plain sparkling water, whether naturally occurring as mineral water or artificially carbonated seltzer, is essentially just water with carbon dioxide (CO2) gas dissolved in it. Sparkling mineral water may contain naturally occurring minerals like sodium, calcium, or magnesium, but these are typically present in small, regulated amounts. Flavored sparkling waters often use natural fruit essences or extracts for flavor, avoiding added sugars or artificial sweeteners. The primary benefit is hydration without extra calories, sugar, or synthetic ingredients.

The ingredients of zero sugar soda

Zero-sugar sodas, or diet sodas, achieve their sweet taste with artificial sweeteners such as aspartame, sucralose, or acesulfame potassium (Ace-K). In addition to these sweeteners, they contain a host of other ingredients, including:

Phosphoric acid (especially in colas) and citric acid, which can be highly erosive to tooth enamel.
Caramel coloring and other artificial colorings.
Natural and artificial flavors.
Caffeine, in many cases.

These added components, particularly the artificial sweeteners and acids, are the primary source of health concerns associated with zero-sugar soda consumption.

Health implications: Sparkling water vs. zero sugar soda

Sparkling water's benefits

Plain sparkling water is as hydrating as still water and offers several potential health benefits.

Hydration: It contributes to your daily fluid intake, which is crucial for all bodily functions. For those who find plain water unappealing, the fizz can make staying hydrated more enjoyable.
Digestion: The carbonation may help relieve symptoms of indigestion and constipation in some individuals.
Weight Management: It can increase feelings of fullness or satiety, potentially helping to reduce overall calorie intake.

Zero sugar soda's health concerns

While calorie-free, zero-sugar sodas are not without potential health drawbacks.

Gut Microbiome Disruption: Some studies suggest artificial sweeteners can negatively affect the gut microbiome, which plays a key role in digestion and immune function. The effects can vary from person to person.
Metabolic Health: Research has linked routine consumption of non-nutritive sweeteners with an increased risk of type 2 diabetes and metabolic syndrome, although more studies are needed to confirm the exact mechanisms.
Increased Cravings: The intense sweetness of artificial sweeteners may alter the brain's reward pathways, potentially increasing cravings for high-calorie, sweet foods.
Dental Erosion: The high acidity from ingredients like phosphoric acid can erode tooth enamel over time, potentially leading to cavities.

Comparison at a glance: Sparkling water vs. zero sugar soda


Feature	Plain Sparkling Water	Zero Sugar Soda
Calories	Zero	Zero
Sweeteners	None (Plain); Natural fruit essence (Flavored)	Artificial Sweeteners (e.g., Aspartame, Sucralose)
Acidity	Mildly acidic from carbonic acid (pH 5-6)	Highly acidic due to phosphoric and citric acid (pH 2.6-3.5)
Hydration	Excellent	Good, but potential diuretic effect from caffeine
Nutritional Value	None (Plain); Added minerals (Mineral water)	None
Potential Risks	Minor risk of dental erosion with high consumption of flavored, acidic types; potential bloating for sensitive individuals	Gut microbiome disruption, metabolic issues, cravings, dental erosion

How to make the healthier choice

For the vast majority of people, plain sparkling water is the unequivocally healthier choice when compared to zero-sugar soda. It provides simple hydration and a satisfying fizz without any of the controversial artificial sweeteners or synthetic additives. The choice becomes a bit more nuanced when considering flavored versions. To ensure your sparkling water remains a healthy option, always check the label. Opt for brands that use natural essences and explicitly state 'zero sugar' and 'zero artificial sweeteners'. If you are looking to kick a soda habit, plain or lightly flavored sparkling water offers a great transitional beverage. For zero-sugar soda, the best approach is moderation or elimination due to the mixed and often concerning research surrounding its ingredients.

Conclusion: The clear winner for your health

When pitting sparkling water against zero-sugar soda, plain sparkling water emerges as the clear winner for overall health. It delivers the same satisfying carbonation without exposing your body to the potential risks associated with artificial sweeteners and phosphoric acid. While zero-sugar soda may offer a quick fix for a craving, it is not a nutritionally sound choice for regular consumption. By choosing sparkling water, you prioritize clean hydration and avoid the murky, debated health implications that come with artificial additives. For long-term wellness, switching to plain or naturally flavored sparkling water is a simple yet impactful dietary upgrade. Healthline offers further details on the potential side effects of diet sodas.

Frequently Asked Questions

Plain sparkling water is mildly acidic due to carbonic acid, which is much weaker than the acids found in zero-sugar sodas. While long-term, high consumption could theoretically affect enamel, it is not considered a significant risk to dental health, especially when compared to sugary and diet sodas.

Research on artificial sweeteners and weight gain is mixed. Some studies suggest they may increase cravings for sweet and high-calorie foods or alter metabolism, potentially contributing to weight gain over time, while others find no significant effect.

Yes, plain sparkling water is just as hydrating as regular, still water. It consists of water and dissolved carbon dioxide, and drinking it contributes to your overall daily fluid intake.

Some research indicates that the artificial sweeteners and other additives in zero-sugar sodas may disrupt the gut microbiome, which is the community of bacteria in your digestive system. This effect can vary depending on the individual and the specific sweeteners used.

No, you should always read the label. Healthy flavored sparkling waters use natural fruit essences and contain no added sugars or artificial sweeteners. Other brands might include additives, so check the ingredients list carefully.

Yes, some studies suggest that the carbonation in sparkling water can help with indigestion and constipation by promoting better bowel movements and increasing feelings of satiety.

The main difference is the sweetener and additives. Sparkling water contains water and CO2, while diet soda contains artificial sweeteners, various acids, coloring, and other additives to mimic the taste and feel of regular soda.