Is there a healthy flavored sparkling water?

January 11, 2026 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), many Americans consume excess sugar from beverages, but a healthy flavored sparkling water can be a great alternative. These drinks provide the satisfying fizz of soda without the added sugars or empty calories, making them a popular choice for those looking to stay hydrated and reduce their sugar intake.

Quick Summary

Yes, many flavored sparkling waters are healthy, offering zero calories and zero sugar. The best options use natural fruit essences or real fruit juice for flavor instead of artificial additives or sweeteners, providing a delicious, guilt-free way to stay hydrated.

Key Points

Check the Label: Always examine the ingredients list to ensure the drink has zero sugar and zero artificial sweeteners.
Choose Natural Flavors: Opt for brands that use natural essences or real fruit for flavor, like Spindrift or Waterloo.
Mind the Acidity: While a minor risk, those concerned about tooth enamel erosion should be mindful of frequent consumption of highly acidic (e.g., citrus) flavors.
Hydration is Key: Flavored sparkling water is just as effective for hydration as plain water and can help transition away from sugary drinks.
Consider Making Your Own: For complete control, use a home carbonator and infuse with fresh fruits and herbs.
Moderate Your Intake: As with any food or drink, moderation is important, particularly for those with digestive sensitivities to carbonation.

Unpacking 'Healthy': What to Look For

When it comes to answering the question, "Is there a healthy flavored sparkling water?", the answer lies in the label. Not all bubbly beverages are created equal. Some may hide unwanted additives that compromise their health benefits. Here’s a breakdown of what to scrutinize when you're perusing the seltzer aisle.

Sugars and Artificial Sweeteners

The primary advantage of sparkling water over traditional soda is the absence of sugar and high-fructose corn syrup. However, some brands might use artificial sweeteners to enhance taste without adding calories. While calorie-free, these sweeteners can cause digestive issues in some individuals. The healthiest options avoid both added sugar and artificial sweeteners, relying on natural flavors. If you're looking for the purest option, read the ingredients list carefully. For instance, Spindrift flavors its water with real fruit juice, which contains natural fruit sugars, so it's important to be aware of your sugar intake if you choose this brand. Other brands like Waterloo achieve a robust flavor using naturally extracted fruit essences without any sugar at all.

Natural vs. Artificial Flavors

The term "natural flavors" is a broad one and can be confusing. The FDA defines natural flavors as extracts from plants, fruits, and other edible sources. While a step up from artificial flavors, the extraction process can still involve solvents and additives. Artificial flavors, on the other hand, are created synthetically in a lab. For those seeking the most unprocessed option, sparkling water flavored with real fruit or herbs is the best choice. Brands that list "natural flavors" are generally safe, but if you have specific allergies or concerns, it's wise to contact the manufacturer.

Potential Dental and Digestive Concerns

While much healthier than sugary sodas, sparkling water is slightly more acidic than plain water due to the carbonation process. This increased acidity, especially in citrus-flavored varieties that contain citric acid, can potentially contribute to tooth enamel erosion over time with frequent consumption. Most experts agree that the risk is minimal, especially compared to soft drinks. For those with digestive sensitivities, such as acid reflux, excessive carbonation might cause bloating or discomfort, so moderation is key.

Brand Breakdown: Natural and No-Sugar Options

Spindrift: Uses real fruit juice, resulting in a hint of natural sugar and a fuller flavor.
Waterloo: Known for its bold flavor derived from fruit essences with zero sugar.
LaCroix: A popular, widely available option with zero calories and zero sugar, using natural flavor essences.
AHA: Offers unique flavor combinations and is also sugar-free and calorie-free.
Hint: Infused with natural fruit essences for a light, subtle flavor profile.
Aura Bora: Features unique herbal and floral extracts for distinct, natural flavor profiles.

Flavoring Your Own Sparkling Water at Home

For the ultimate control over ingredients, consider a home sparkling water maker like a SodaStream. You can then add your own natural flavorings.

A simple recipe for healthy flavor:

Add fresh fruit slices like lemon, lime, or cucumber.
Crush some fresh mint or basil leaves.
Muddle a few berries or a slice of peach.
Create simple syrups with honey and herbs for a low-sugar option.

Comparison of Popular Sparkling Water Brands


Feature	Spindrift	Waterloo	LaCroix	Aura Bora
Flavor Source	Real squeezed fruit juice	Natural fruit essences	Natural flavor essences	Herbal, floral, and fruit extracts
Sugar Content	Low, naturally occurring	Zero sugar	Zero sugar	Zero sugar
Calorie Count	Low (5-15 per can)	Zero calories	Zero calories	Zero calories
Flavor Profile	Bright, authentic fruit	Bold, distinct fruit	Milder, subtle fruit	Unique, botanical
Best For	Those who want the truest fruit taste	Cravers of strong, sugar-free flavors	Everyday, light refreshment	Adventurous palates

The Ultimate Verdict

Is there a healthy flavored sparkling water? Yes, absolutely. The healthiest choices are those with zero sugar, zero artificial sweeteners, and minimal ingredients, ideally flavored with natural essences or real fruit. By checking labels for unwanted additives and being mindful of your consumption, you can enjoy a refreshing, guilt-free alternative to sugary drinks. Making your own at home provides complete ingredient control. This mindful approach ensures you can sip on your favorite bubbly drink without compromising your health.

Conclusion

Flavored sparkling water can be a genuinely healthy beverage choice, provided you choose wisely. The key is to prioritize brands that use natural essences or real fruit without adding sugar or artificial sweeteners. It offers a refreshing and satisfying alternative to soda, aiding hydration and potentially helping to curb sugar cravings. While the minimal acidity poses a minor risk to dental health with very high consumption, it is a far superior option to sugary carbonated drinks. By becoming a label detective and considering healthier brands like Waterloo, Spindrift, or LaCroix, you can confidently enjoy a flavorful and healthy bubbly beverage.

Frequently Asked Questions

Yes, flavored sparkling water is significantly healthier than soda because it contains zero sugar and calories, avoiding the high sugar content and empty calories associated with sugary soft drinks.

No, most flavored sparkling water that is free of sugar and calories does not cause weight gain. In fact, it can aid in weight management by providing a satisfying alternative to sugary beverages, potentially helping to curb appetite.

The carbonation itself is generally considered safe for daily consumption in moderation. For those with digestive issues like acid reflux, it might cause bloating, but it does not harm bones or prevent hydration.

Natural flavors are generally regarded as safe by the FDA. While they are derived from real sources, their extraction process can involve chemicals. However, they are still considered a better alternative than artificial flavors.

Yes, you can typically drink flavored sparkling water every day. However, it's wise to consume in moderation (1-2 cans is a common recommendation) and to check labels for any additives like sodium or added sugars.

Some of the healthiest brands include Spindrift (using real fruit), Waterloo (using natural essences with zero sugar), and LaCroix, all known for having zero calories and no artificial sweeteners.

Plain sparkling water poses minimal risk to enamel. However, flavored varieties, especially citrus ones containing citric acid, can be more acidic. While less harmful than sugary sodas, it's recommended to drink in moderation and maintain good oral hygiene.