Nutrition Diet: Which drink has no carbs? A guide to zero-carb beverages

October 11, 2025 •

4 min read

According to research, liquids can contribute significantly to daily calorie intake, often without people realizing. For those managing their carbohydrate consumption, understanding which drink has no carbs? is crucial for maintaining diet goals and supporting overall health. This guide explores the best zero-carb beverages and offers tips for making them more enjoyable without adding sugar.

Quick Summary

This article identifies beverages with zero carbohydrates, such as plain and sparkling water, unsweetened coffee, tea, and distilled spirits. It covers how to add natural, carb-free flavorings and explains why many common sugary beverages should be avoided for improved health and hydration.

Key Points

Water is the Best Option: Plain and unsweetened sparkling water are the ultimate zero-carb, zero-calorie choices for hydration.
Embrace Unsweetened Coffee and Tea: Brewed black coffee and plain black, green, or herbal teas are virtually carb-free and rich in antioxidants.
Use Natural Flavoring: Add natural ingredients like citrus slices, fresh herbs, or cucumber to water for flavor without adding any carbs.
Be Wary of "Diet" Drinks: While diet sodas are technically zero-carb, many contain artificial sweeteners, and water-based options are generally healthier.
Watch Out for Mixers and Add-Ins: Be mindful that sugary mixers, syrups, and milk can quickly turn a zero-carb base drink into a high-carb one.
Avoid Sugary Beverages: Regularly consuming sugary sodas, juices, and sweetened teas significantly increases carb intake and is linked to numerous health issues.

The ultimate zero-carb drink choices

When a diet requires close attention to carbohydrate intake, such as the ketogenic or low-carb diet, beverages can quickly become a hidden source of unwanted carbs. The key is to stick to liquids that are naturally free of carbohydrates, sugar, and calories. Here are the top contenders:

Water: The foundation of all hydration

Plain water is the quintessential zero-carb beverage. It contains zero calories, zero sugar, and zero carbs, making it the best choice for hydration. For those who find plain water boring, options include:

Sparkling water: Also known as seltzer or club soda, this carbonated water offers a refreshing fizz without the carbs. It is important to note that tonic water contains added sugar and is not a zero-carb option.
Flavored sparkling water: Many brands offer naturally flavored sparkling water infused with fruit extracts. Always check the label to ensure no sugar or sweeteners have been added.

Unsweetened black coffee and tea

Both brewed black coffee and tea are excellent, virtually carb-free choices, providing energy-boosting caffeine and antioxidants.

Coffee: A standard 8-ounce cup of black coffee contains 0 grams of carbohydrates. However, adding milk, cream, or sugar will increase the carb count significantly.
Tea: Unsweetened black, green, and oolong teas contain no carbs.

Herbal teas

Herbal teas are infusions made from dried herbs, flowers, or fruits. Many varieties are naturally carb-free and offer a range of flavors.

Peppermint Tea: Known for aiding digestion.
Chamomile Tea: A calming drink often used for relaxation.
Rooibos Tea: Naturally sweet, caffeine-free, and a source of antioxidants.

Pure distilled spirits

In moderation, some alcoholic drinks can also be zero-carb options. Pure distilled spirits, including vodka, gin, tequila, and whiskey, contain no carbohydrates. However, this changes dramatically with mixers.

The Zero-Carb Rule: The rule only applies when spirits are consumed on their own or with a zero-carb mixer like club soda or a squeeze of lime.
Avoid Sugary Mixers: Mixers like juice, syrups, and energy drinks are high in sugar and carbs, and should be avoided.

How to add flavor without carbs

For those who crave flavor without sugar, natural methods are the way to go. These additions won't impact your carb count and can make staying hydrated more exciting.

Citrus Slices: Add lemon, lime, or orange slices to water or iced tea.
Fresh Herbs: Mint, basil, or rosemary can infuse water with a refreshing taste.
Cucumber Slices: Create a spa-like water with cool, crisp cucumber.
Ginger: Fresh ginger can be added to hot or cold water for a spicy kick.
Spices: A sprinkle of cinnamon in coffee or tea adds warmth without carbs.

The carb culprits to avoid

Many popular beverages are loaded with sugar and should be avoided on a low-carb diet. Being mindful of these drinks can prevent unintended carb intake and support your health goals.

Sugary sodas and juices

Soft Drinks: A single can of soft drink can contain 33–50 grams of sugar, exceeding the recommended daily limit and offering no nutritional benefit.
Fruit Juices: Though from fruit, most commercial fruit juices are high in sugar and carbs due to concentrated processing. It's better to eat the whole fruit for fiber and nutrients.

Flavored and sweetened beverages

Sweetened Teas: Bottled iced teas are often loaded with sugar and can contain as many carbs as a soft drink.
Coffee Shop Creations: Lattes, frappuccinos, and other sweetened coffee drinks can be massive carb bombs, sometimes containing over 50 grams of carbs in a single serving.

Diet soda and artificial sweeteners

While diet sodas are technically zero-carb, they contain artificial sweeteners which may have other health considerations. Some studies suggest a link between diet drinks and cravings for sugary foods or changes in gut microbiome. For the healthiest choice, water and naturally flavored options are superior.

Comparison of beverage carbohydrate content


Beverage Type	Carb Content	Notes
Water (Plain or Sparkling)	0g	Pure hydration, check flavored versions for added sugar.
Unsweetened Black Coffee	<1g	Virtually zero carbs without milk or sugar.
Unsweetened Tea	0g	Black, green, and herbal teas are carb-free.
Distilled Spirits	0g	Pure vodka, gin, etc. Mixers can add significant carbs.
Unsweetened Almond Milk	<1g (per cup)	A low-carb dairy alternative, check labels for sugar.
Diet Soda	0g	Contains artificial sweeteners, health implications debated.
Sugary Soda	~39g (12oz)	High in sugar and calories, linked to negative health outcomes.
Orange Juice	~26g (1 cup)	High sugar content, better to eat the whole fruit.

Conclusion: Sip smart for your health

Making conscious decisions about your liquid intake is a powerful step toward better nutrition. Choosing zero-carb beverages like water, unsweetened coffee, and tea is a simple yet effective way to manage carbohydrate consumption, aid in weight management, and avoid the health risks associated with sugary drinks. By opting for natural flavorings over artificial sweeteners, you can enjoy a variety of delicious drinks while staying hydrated and healthy. For personalized dietary advice, it is always recommended to consult with a healthcare professional.

Further reading on healthy choices: Healthy Low Carb Foods that Taste Incredible from Healthline offers more insights on low-carb eating.

Frequently Asked Questions

Yes, diet soda is formulated to be carb-free, but it contains artificial sweeteners. Many nutritionists suggest opting for water or naturally flavored alternatives, as some research raises questions about the long-term health effects of artificial sweeteners.

Absolutely. Unsweetened black coffee is an ideal beverage for a low-carb diet as it contains virtually no carbohydrates. Just be mindful that adding sugar, cream, or milk will increase the carb count.

You can naturally flavor your water by infusing it with fresh ingredients like lemon or lime slices, cucumber, mint leaves, or berries. These additions provide a boost of flavor without any carbohydrates.

Plain sparkling water (seltzer, club soda) is carb-free. However, it is crucial to read the label on flavored sparkling water products, as some may contain added sugars or sweeteners.

Yes, pure distilled spirits such as vodka, gin, and whiskey have zero carbs. The key is to avoid high-carb mixers like fruit juice or soda, which can turn a low-carb drink into a sugary one.

For a zero-carb diet, stick to unsweetened varieties of black, green, oolong, and herbal teas. Options like peppermint, chamomile, and rooibos are also excellent carb-free choices.

Sugar-free syrups, often made with non-nutritive sweeteners, can be used to flavor coffee or other beverages without adding carbs. It's best to use them in moderation and be aware of their specific ingredients.