Nutrition Diet: What liquid has the least sugar?

October 21, 2025 •

4 min read

Plain water contains zero calories and zero sugar, making it the undisputed winner when asking what liquid has the least sugar. Opting for low-sugar beverages is a critical component of a healthy diet, helping to manage weight, stabilize blood sugar, and support overall well-being.

Quick Summary

Plain water is the most sugar-free liquid available, offering pure hydration. Other excellent low-sugar choices include unsweetened teas and coffee, naturally flavored sparkling water, and low-sodium vegetable juice, providing variety without excess sugar.

Key Points

Plain Water is King: Plain water is the most hydrating and sugar-free liquid available, with zero calories and carbohydrates.
Teas and Coffee are Excellent Alternatives: Unsweetened versions of green tea, black tea, herbal teas, and coffee contain virtually no sugar and offer health benefits through antioxidants.
Be Wary of Juices: Even 100% fruit juice contains concentrated natural sugar that can spike blood glucose levels due to the lack of fiber found in whole fruit.
Infuse for Flavor: If you find plain water bland, naturally infuse it with fruits like lemon, lime, or cucumber, or with herbs like mint or ginger, to add flavor without sugar.
Read Labels Carefully: Many bottled beverages, including flavored waters, iced teas, and energy drinks, are sugar traps. Always check the ingredients list for added sugars or artificial sweeteners.
Opt for Unsweetened Milks: For milk-based drinks, choose low-fat dairy or unsweetened plant-based milks like almond milk to minimize sugar intake.

Plain Water: The Zero-Sugar Champion

When it comes to nutrition, nothing beats plain water for hydration and a total lack of sugar. Free from calories, carbohydrates, and sweeteners, water is the ideal drink for maintaining healthy blood sugar levels and preventing weight gain associated with sugary drinks. Staying well-hydrated is crucial for countless bodily functions, from regulating temperature to nutrient transport. If you find plain water unappealing, there are many simple ways to make it more exciting without adding sugar:

Infused Water: Add slices of fresh lemon, lime, orange, cucumber, or berries for a hint of flavor.
Herbal Additions: Mix in fresh mint leaves, ginger, or basil for a refreshing twist.
Sparkling Water: Use unflavored seltzer or club soda for a fizzy alternative that's still zero-sugar.

Unsweetened Coffee and Tea

For those who prefer a little more flavor or a caffeine boost, unsweetened coffee and tea are excellent options. Both beverages naturally contain virtually no sugar and are packed with antioxidants that offer various health benefits.

Benefits of Coffee and Tea

Unsweetened Coffee: Studies suggest that regular consumption of coffee, without added sugar, may help reduce the risk of developing type 2 diabetes by improving insulin sensitivity. Add a dash of cinnamon or a splash of unsweetened almond milk for a flavorful, sugar-free twist.
Unsweetened Green Tea: Green tea, rich in antioxidants like EGCG, has been shown to help manage blood sugar levels over time.
Herbal Teas: Naturally sugar-free herbal teas, such as peppermint, hibiscus, or chamomile, offer a great way to enjoy a warm or iced beverage without glucose spikes. They are also free of caffeine, making them ideal for any time of day.

Navigating the World of Juices and Milk

While often marketed as healthy, many juices and milk products can be significant sources of sugar. It's crucial to know the difference between products with natural sugar and those with added sweeteners.

100% Fruit Juice: Even without added sugars, 100% fruit juice contains concentrated natural sugars and lacks the fiber found in whole fruit. This can lead to rapid blood sugar spikes. It's best to consume fruit juice in small, limited quantities, or dilute it with water.
Low-Sodium Vegetable Juice: Vegetable juices, like tomato or beet, are naturally lower in sugar than fruit juices. Opt for low-sodium versions to avoid excess salt. Juices made from green, leafy vegetables like spinach, cucumber, and celery are particularly low in sugar.
Milk and Alternatives: Dairy milk contains lactose, a natural sugar. Whole milk can sometimes slow sugar absorption due to its fat content, leading to a slower blood sugar rise. Unsweetened plant-based milks, such as almond milk, are low in carbohydrates and sugar, offering a great alternative for those watching their sugar intake. Always check the label, as many flavored milk alternatives contain added sugar.

Comparison of Common Beverages

The following table compares the sugar content of various drinks. Values are approximate and can vary by brand.


Beverage	Sugar Content (per 8oz/240ml)	Added Sugar?	Notes
Plain Water	0g	No	Pure hydration, zero calories.
Unsweetened Coffee	0g	No	Contains antioxidants, low calorie.
Unsweetened Tea	0g	No	Rich in antioxidants, hot or cold.
Sparkling Water	0g	No	Fizzy alternative to soda.
Low-Sodium Vegetable Juice	~6g	No	High in nutrients, lower in sugar than fruit juice.
Unsweetened Almond Milk	~0-1g	No	Low-carb, check labels for fortification.
100% Apple Juice	~24g	No	Concentrated natural sugar, lacks fiber.
Regular Cola	~26-39g	Yes	High in sugar and calories.

Avoiding Sugary Drink Traps

Many beverages are disguised as healthy but are loaded with sugar. Be mindful of these common traps when shopping or ordering:

Flavored Waters and Vitamin Drinks: Many are sweetened with added sugars or artificial sweeteners. Always read the ingredients list. Look for brands that use natural flavors without added sugar or sweeteners.
Sweetened Teas and Lemonades: Bottled or restaurant iced teas and lemonades often contain as much sugar as soda. Always request unsweetened versions or make your own at home.
Energy Drinks: The primary source of energy in most traditional energy drinks is a high dose of sugar and caffeine. Choose sugar-free versions cautiously or opt for black coffee instead.

Conclusion

For the healthiest hydration, the simple answer to what liquid has the least sugar? is always plain water. For those seeking variety, unsweetened tea, black coffee, and unflavored sparkling water offer satisfying, sugar-free alternatives that won't compromise your health goals. While some beverages like 100% fruit juice and low-fat milk contain natural sugars, they should be consumed in moderation as part of a balanced diet. By understanding the sugar content of different liquids and avoiding common sugary drink traps, you can make smarter choices for better long-term health. For more detailed information on managing your diet, consider checking resources like the British Heart Foundation to further educate yourself on beverage choices.

Frequently Asked Questions

No, black coffee is naturally sugar-free. The sugar content only comes from additives like sugar, flavored syrups, or certain creamers. For a sugar-free alternative, you can flavor your coffee with spices like cinnamon or a splash of unsweetened milk.

No, 100% fruit juice is not considered a low-sugar drink. Even without added sugars, the natural sugars are concentrated and lack the fiber found in whole fruit, leading to quicker absorption and potential blood sugar spikes.

Diet sodas are typically sweetened with artificial sweeteners rather than sugar, making them sugar-free. However, the use of these sweeteners is debated in the nutrition community, and some recommend limiting their intake. While not the same as water, they are a sugar-free alternative to regular soda.

Infused water is plain water flavored by adding fresh fruits, vegetables, or herbs. Common combinations include lemon and cucumber, or berries and mint. It provides flavor without any added sugars or calories and is an excellent alternative to sugary drinks.

Plain sparkling water or seltzer water is a great low-sugar option for a fizzy drink. You can enhance the flavor by adding a squeeze of fresh citrus or other fruit essences without any sugar.

To reduce sugar in your tea or coffee, start by cutting down gradually. You can also try using sugar alternatives like stevia or monk fruit, or experiment with flavorings such as cinnamon or nutmeg. Adding a splash of unsweetened plant-based milk can also add creaminess without the sugar.

Coconut water contains some natural sugars and carbohydrates, but it is generally lower in sugar than many fruit juices. Choosing pure, unsweetened coconut water is key. It's also rich in electrolytes like potassium, making it a hydrating option.