Understanding Low-Sugar Drinks: What Drink Has the Lowest Sugar?

October 12, 2025 •

5 min read

According to the CDC, replacing sugary drinks with plain water can help reduce overall caloric intake and support a healthier weight. When searching for low-sugar alternatives, many people ask, "What drink has the lowest sugar?" The answer is simple: plain water, but there are other great options to explore.

Quick Summary

This article explores the healthiest, lowest-sugar drink choices, starting with the zero-calorie, sugar-free benefits of water. It details other great options like unsweetened coffee, tea, and various sparkling water varieties. Information on low-sugar milks and select juices is also included, along with a comparison of popular choices.

Key Points

Plain Water is Sugar-Free: Unflavored water has zero sugar and is the healthiest option for hydration.
Unsweetened Coffee and Tea are Low-Sugar: Black coffee and unsweetened teas are great choices, but avoid adding sugar or syrups.
Check Labels for Sparkling Water: Many flavored seltzers are sugar-free, but always confirm there are no added sugars or artificial sweeteners.
Infuse for Natural Flavor: Adding fruits, vegetables, or herbs to water is an easy way to enhance flavor without sugar.
Be Mindful of Natural Sugars: Drinks like unsweetened coconut water or 100% fruit juice still contain natural sugars and should be consumed in moderation.
Opt for Vegetable Juice Over Fruit Juice: When choosing juices, low-sodium vegetable juice provides vitamins with less sugar than fruit juice.
Low-Fat Milk and Unsweetened Milk Alternatives: These options can be low in sugar and provide protein and calcium, helping to moderate blood sugar spikes.
Read Ingredients Carefully: Many packaged 'healthy' drinks can hide added sugars; always check the nutrition label for the total and added sugar content.
Listen to Your Body's Cravings: Sometimes, a craving for a sugary drink is a sign of dehydration, so try water first.

Sugary beverages are a primary source of added sugars in many diets, contributing to weight gain and an increased risk of chronic diseases like type 2 diabetes. Making informed choices about your drinks is a simple yet effective way to improve your overall nutrition. While the answer to the question, "What drink has the lowest sugar?" is undeniably water, there is a wide range of flavorful and low-sugar alternatives to keep you hydrated and satisfied without a sugar overload.

The Unbeatable Champion: Plain Water

Water is the gold standard for hydration, containing zero sugar, zero calories, and no carbohydrates. It is essential for numerous bodily functions, including maintaining normal body temperature, cushioning joints, and flushing out waste. If you find plain water boring, infusing it with natural ingredients can add flavor without sugar. A great benefit is that you can control the intensity of the flavor by letting the ingredients steep for different lengths of time. Here are some simple, refreshing infusion ideas:

Lemon and Cucumber: A classic combination for a crisp, clean taste.
Strawberry and Basil: Offers a subtle, sweet, and aromatic flavor profile.
Raspberry and Lime: A sweet and tangy mix perfect for a summer drink.
Mint and Ginger: Provides a soothing, zesty kick.
Watermelon and Mint: A naturally sweet and refreshing duo.

Unsweetened Teas and Coffees

For those who prefer a little caffeine or warmth, unsweetened coffee and tea are excellent choices. Both contain plant compounds, like polyphenols in coffee and catechins in tea, that may offer health benefits. The key is to avoid undoing these benefits by adding sugar, sweetened creamers, or flavored syrups.

Unsweetened Black and Green Tea: These varieties have been linked to improved insulin resistance and reduced inflammation.
Unsweetened Coffee (Hot or Cold Brew): Studies suggest that regular coffee consumption may be associated with a lower risk of type 2 diabetes. Try adding cinnamon or nutmeg for a hint of natural sweetness.
Herbal Teas: Caffeine-free options like hibiscus, chamomile, or peppermint offer flavor without affecting blood sugar levels.

The Sparkling Alternative: Seltzer and Infused Options

For those who enjoy carbonation, flavored seltzer and sparkling water are a great, zero-sugar substitute for soda. When purchasing, always check the label to ensure there are no added sugars or artificial sweeteners. Many brands use natural fruit essences to achieve their flavor. You can also make your own carbonated drinks at home with a sparkling water maker and flavor drops or natural fruit infusions.

Low-Sugar Milk and Milk Alternatives

Milk contains natural sugars (lactose), but low-fat options can be a good source of protein and calcium that moderate blood sugar spikes. For a lower-sugar, dairy-free alternative, unsweetened almond milk is a popular choice.

Coconut Water

While it contains natural sugar, unsweetened coconut water is generally lower in sugar than fruit juice and is rich in electrolytes like potassium. It provides hydration and a mildly sweet, nutty flavor. Always opt for unsweetened varieties to avoid added sugars.

A Look at Low-Sugar Juices

When it comes to juice, it is best to be selective. While 100% fruit juice contains vitamins, it also packs a significant amount of natural sugar without the fiber found in whole fruit. For a low-sugar option, vegetable juice is a better choice. Low-sodium vegetable juice, such as tomato juice, is a healthy pick that provides vitamins with less carbohydrate than most fruit juices. Diluting a small amount of 100% fruit juice with sparkling water is another strategy to reduce sugar intake.

Comparing Low-Sugar Drink Options

Here is a comparison of various low-sugar and no-sugar drinks to help guide your choices:


Drink Category	Sugar Content	Calories	Key Benefits	Notes
Plain Water	0g	0	Ultimate hydration, no calories.	Can be flavored naturally with fruits or herbs.
Unsweetened Coffee	0g (plain)	Low	Antioxidants, can lower diabetes risk.	Avoid sugary syrups and creamers.
Unsweetened Tea	0g (plain)	Low	Polyphenols, reduces inflammation.	Limit added sugar and honey. Herbal teas are caffeine-free.
Unsweetened Flavored Seltzer	0g	0	Hydrating and carbonated alternative to soda.	Check labels for zero sugar and artificial sweeteners.
Unsweetened Almond Milk	Very Low	Low	Low-carb, rich in magnesium and Vitamin E.	Minimal impact on blood sugar levels.
Low-Fat Milk	~12g per cup	Medium	Protein, calcium, Vitamin D.	Protein helps moderate blood sugar spikes.
Unsweetened Coconut Water	Low (~9g per cup)	Low	Electrolytes like potassium.	Healthier than sugary juices but still has natural sugars.
Homemade Vegetable Juice	Low	Low	Nutrient-dense, good source of vitamins.	Using non-starchy vegetables is best.

How to Transition to a Low-Sugar Diet

Breaking a habit of drinking sugary beverages takes time. Here are some tips to help you make the switch to healthier hydration:

Start Gradually: If you regularly drink soda or sweetened juice, start by swapping one drink a day with water or an unsweetened alternative. For example, trade your afternoon soda for a can of flavored seltzer.
Add Natural Flavor: To make plain water more exciting, use sliced fruits, vegetables, or herbs. This allows your taste buds to adjust to less sweetness over time.
Control Portion Sizes: Even with natural fruit juice, moderation is key. Stick to small portions of 100% juice or dilute it with water.
Experiment with New Flavors: Explore the wide variety of herbal teas or unsweetened coffee drinks. Adding spices like cinnamon or a splash of unsweetened milk can create new flavor experiences.
Stay Hydrated Consistently: Carry a reusable water bottle to ensure you have a healthy option readily available throughout the day. Dehydration can sometimes be mistaken for a craving for a sugary drink.

The Final Sip: Choosing Healthier Hydration

While plain water is the clear winner for the lowest sugar content, a healthy diet can include a variety of unsweetened beverages. From fruit-infused water to herbal teas and flavored seltzers, there are plenty of satisfying, low-sugar drinks to choose from. By focusing on these healthier options, you can reduce your overall sugar consumption, aid in weight management, and support better overall health. As always, consulting with a healthcare professional or registered dietitian is recommended for personalized advice on your dietary needs.

For more information on the health benefits of staying hydrated, visit the Centers for Disease Control and Prevention.

Frequently Asked Questions

Unsweetened herbal tea or sparkling water with natural fruit essence are excellent choices for low-sugar hydration, providing flavor without added sugar or calories.

Many brands of flavored sparkling water are sugar-free and use natural fruit essences for flavor. However, it is crucial to check the nutrition label to ensure there are no added sugars or artificial sweeteners.

Most fruit juice contains significant amounts of natural sugar and lacks the fiber of whole fruit. For a lower-sugar option, choose low-sodium vegetable juice or dilute a small amount of 100% fruit juice with water or seltzer.

You can infuse water or unsweetened sparkling water with sliced fruits like lemon, berries, or cucumber, along with herbs like mint or basil. Homemade low-sugar smoothies with lower-sugar fruits are also an option.

To ensure your coconut water is low-sugar, choose a product labeled as "unsweetened" and check the ingredients list to confirm there are no added sugars. It will still contain natural sugars, so consume in moderation.

While diet sodas contain no sugar or calories, they are made with artificial sweeteners. The long-term health effects of these sweeteners are still debated, and plain water or naturally flavored seltzers are generally considered healthier alternatives.

Unsweetened tea, black coffee, and herbal teas are excellent low-sugar hot drink alternatives. Adding a sprinkle of cinnamon or nutmeg can enhance the flavor without adding sugar.

Milk contains natural sugar (lactose). However, low-fat dairy milk and unsweetened plant-based milks, such as almond milk, are low-sugar alternatives that also provide protein and calcium.