Nutrition Diet: What is the healthiest brand of ginger ale?

October 1, 2025 •

4 min read

Many popular ginger ale brands contain very little, if any, actual ginger root, relying instead on artificial flavors and high amounts of sugar. When following a nutrition diet, the question, 'What is the healthiest brand of ginger ale?' is more complex than it seems, requiring a closer look at ingredients and sweeteners.

Quick Summary

Comparing popular and craft ginger ale brands reveals significant differences in ingredients, sugar content, and nutritional value. Brands like Olipop and Reed's offer healthier alternatives with less sugar and real ginger, standing apart from traditional options often high in sweeteners and artificial ingredients.

Key Points

Prioritize Real Ginger: Choose brands that list real ginger root as an ingredient, such as Reed's or Olipop, over those with artificial flavoring.
Check Sugar and Sweeteners: Standard commercial ginger ale is high in sugar, so opt for low-sugar or sugar-free alternatives sweetened with stevia or fruit juices, like Zevia or Olipop.
Olipop Offers Added Fiber: Olipop is a top contender for the healthiest option due to its inclusion of 32% of your daily dietary fiber, offering prebiotic benefits.
Distinguish Ginger Ale vs. Ginger Beer: Ginger beer typically has a stronger, spicier flavor from more real ginger, and some versions are fermented, potentially offering probiotic benefits.
Make Your Own: For maximum health benefits, consider making your own ginger ale with real ginger, water, and a preferred natural sweetener.
Moderation is Key: Regardless of the brand, ginger ale remains a sweetened beverage and should be consumed in moderation as part of a balanced diet.
Avoid High-Fructose Corn Syrup: Look for brands that use cane sugar, natural juices, or alternative sweeteners instead of high-fructose corn syrup.

For decades, ginger ale has been a staple for soothing an upset stomach, but the modern commercial versions often bear little resemblance to the traditional, ginger-rich tonics of the past. Instead, most mainstream brands are essentially sugary sodas with minimal to no actual ginger, negating any potential health benefits. For those mindful of their wellness and actively following a nutrition diet, navigating the ginger ale aisle can be a challenge. The key to finding a healthier option lies in scrutinizing the ingredient list for real ginger content, sugar type, and overall nutritional profile.

The Difference Between Traditional and Healthier Ginger Ale

Traditional Ginger Ale: These are the most common brands found in supermarkets, such as Canada Dry and Schweppes. They are typically characterized by:

High sugar content, often from high-fructose corn syrup.
Artificial ginger flavoring instead of real ginger root.
Caramel coloring for a darker hue.
Minimal to no real health benefits, despite the common lore of it settling an upset stomach.

Natural and Craft Ginger Ale: These brands prioritize higher-quality, often fewer, ingredients and are a better choice for a health-conscious consumer. Key features include:

Use of real, pressed ginger root.
Sweetening with real cane sugar, fruit juice, or alternative sweeteners like stevia and erythritol.
Absence of artificial colors, flavors, and preservatives.
Potentially higher antioxidant or probiotic content, depending on the brewing method.

Top Contenders for Healthiest Ginger Ale

Several brands stand out for their commitment to better ingredients, lower sugar, and superior nutritional value. These are among the best choices when seeking a healthier ginger ale option:

Olipop: Often recommended for its unique blend of dietary fiber (about 32% of daily value), Olipop is sweetened with stevia and fruit juices, making it sugar-free and corn syrup-free. Its bold flavor comes from real ginger and other natural ingredients.
Reed's Real Ginger Ale: A pioneer in the natural soda space, Reed's uses fresh, pressed organic ginger root and cane sugar, giving it a spicier, more authentic ginger flavor. They also offer a Zero Sugar version sweetened with erythritol and stevia.
Zevia Ginger Ale: This brand is entirely calorie and sugar-free, sweetened with stevia leaf extract. It uses natural ginger extract and has a clear color, as it contains no caramel coloring. It's a great option for those who must strictly limit sugar intake.
Fever-Tree Premium Ginger Ale: Known for its use of three different gingers, this brand delivers a complex and balanced flavor profile. While it contains real cane sugar, it's often used as a premium mixer and has less sugar than some mainstream sodas.
365 by Whole Foods Market Ginger Ale: This store-brand option is a great budget-friendly pick for those looking to avoid high-fructose corn syrup. It uses cane sugar and has a clean, straightforward taste.

Comparison of Ginger Ale Brands


Brand	Sweetener	Real Ginger?	Added Fiber?	Key Features
Olipop	Stevia, Fruit Juice	Yes	Yes (32% DV)	Sugar-free, prebiotics, bold flavor.
Reed's Real	Cane Sugar	Yes (Organic)	No	Made with fresh, pressed organic ginger.
Reed's Zero Sugar	Stevia, Erythritol	Yes	No	Sugar-free version of Reed's.
Zevia	Stevia Leaf Extract	Yes (Extract)	No	Zero calories, zero sugar, minimal ingredients.
Fever-Tree	Cane Sugar	Yes (Oils)	No	Complex flavor, lower sugar, premium mixer.
365 by Whole Foods	Cane Sugar	Yes	No	No HFCS, clean ingredients, budget-friendly.
Canada Dry	High-Fructose Corn Syrup	Minimal/None	No	Sweet, artificial flavoring, most common brand.

How to Choose a Healthier Ginger Ale

Making a smart choice requires a few simple steps, beyond just picking a well-known brand:

Read the Ingredient List

Look for real, organic, or pressed ginger root in the ingredients list. The higher up ginger is on the list, the more prominent it is. Many mainstream brands will just list "natural flavors" without specifying real ginger. Also, check the sweetener. Avoid high-fructose corn syrup in favor of real sugar, natural juices, or stevia.

Compare Sugar Content

For a healthier option, aim for a brand with significantly less added sugar. A standard 12-ounce can of commercial ginger ale can have over 30 grams of added sugar. Opting for a low-sugar or zero-sugar alternative can help manage calorie and sugar intake.

Consider Fermentation

Some craft ginger ales are made with fermentation, which can provide potential probiotic benefits, similar to those found in ginger beer. While not a replacement for a diet rich in probiotics, it offers an added nutritional bonus not found in standard sodas.

Taste vs. Health

If your primary goal is the potent, sinus-clearing bite of real ginger, you might prefer a ginger beer, which is often spicier and made with more ginger than ale. However, ginger beer can also contain high sugar levels, so comparing nutrition facts is still essential.

Conclusion

While no soda can truly be considered a health food, choosing a healthier ginger ale is possible by being a more informed consumer. The healthiest options are those that use real ginger root and lower-impact sweeteners like stevia, or those that are low in sugar overall. Brands like Olipop, Reed's, and Zevia are excellent choices that provide better nutritional profiles than traditional options. By prioritizing real ingredients and minimizing added sugar, you can enjoy the flavor of ginger ale while keeping your nutrition diet on track. To further maximize ginger's benefits without the drawbacks of soda, consider brewing fresh ginger tea or adding ground ginger to meals.

For more in-depth information about the potential health benefits of real ginger, consult reputable sources like Healthline, which provides research-backed details on its antioxidant and anti-inflammatory properties.

Frequently Asked Questions

No, traditional brands like Canada Dry are not healthy. They contain high amounts of added sugar (often from high-fructose corn syrup) and rely on artificial flavors rather than real ginger, negating any significant health benefits.

The best way is to read the ingredient list on the label. Look for "real ginger," "pressed organic ginger," or "ginger root." If the ingredients simply list "natural flavors," it likely contains minimal or no real ginger.

Ginger beer often contains more real ginger and is traditionally brewed through fermentation, which can sometimes provide probiotics. Ginger ale is typically sweeter and artificially carbonated. Both can be high in sugar, so reading labels is crucial.

Diet or zero-sugar versions, like Zevia, are healthier in terms of sugar and calorie content. However, some individuals may have sensitivities to artificial sweeteners, and they still lack the fiber and nutrients found in options like Olipop.

The belief that ginger ale helps an upset stomach primarily comes from the known anti-nausea properties of real ginger. However, most commercial ginger ales lack enough real ginger to provide a significant benefit. For better results, use fresh ginger root or a brand known for high ginger content.

Yes, Olipop is a strong candidate for a healthier ginger ale. It is sweetened with natural alternatives, is sugar-free, and contains a significant amount of dietary fiber, offering prebiotic benefits that most other brands do not.

You can make a simple syrup with fresh grated ginger, water, and your choice of sweetener (like honey or maple syrup). Mix a small amount of this syrup with cold seltzer water to create a refreshing and healthy ginger ale.