Understanding Nutrition: Which Drink Has the Lowest Amount of Sugar?

October 10, 2025 •

4 min read

According to the CDC, sugary drinks are a leading source of added sugars in the American diet, contributing to health problems like obesity and type 2 diabetes. Making smarter beverage choices is crucial for long-term health, which leads many to wonder: Which drink has the lowest amount of sugar?

Quick Summary

This guide examines a variety of beverages, comparing sugar content to help you make healthier choices. Explore truly sugar-free and low-sugar options, from plain water and herbal teas to sparkling waters and unsweetened coffee.

Key Points

Plain Water is Sugar-Free: The ultimate lowest-sugar beverage is plain water, containing zero grams of sugar and zero calories for optimal hydration.
Unsweetened Alternatives Abound: Brewed coffee, tea, herbal infusions, and plain sparkling water are all excellent zero or low-sugar options for variety and flavor.
Customize Your Drinks at Home: Infuse plain water with fruits, vegetables, or herbs like lemon, cucumber, or mint for natural, sugar-free flavor.
Read Labels Carefully: Always check for added sugars in packaged drinks, including 'zero sugar' products which may use artificial sweeteners and '100% juice' which is high in natural sugar.
Enjoy Health Benefits: Reducing sugary drinks improves blood sugar control, supports weight management, enhances dental health, and lowers the risk of chronic diseases.
Be Mindful of Mixers and Syrups: Be aware that adding sugar, cream, or flavored syrups to otherwise low-sugar beverages like coffee and tea drastically increases the sugar content.

The Unbeatable Champion: Plain Water

When it comes to the lowest amount of sugar, plain water is the undisputed champion. It contains zero grams of sugar and zero calories, making it the purest and healthiest choice for hydration. Sourced directly from your tap, it is virtually free and endlessly customizable. Water is essential for countless bodily functions, from regulating temperature and lubricating joints to transporting nutrients and aiding in digestion.

For those who find plain water unappealing, jazzing it up is simple and adds minimal to no sugar. Consider creating your own fruit-infused water at home by adding:

Slices of lemon, lime, or orange
Cucumber and mint sprigs
Mashed berries or watermelon cubes
Ginger slices and a few leaves of basil

This method allows you to enjoy a hint of flavor without resorting to store-bought, sugar-laden juices or sodas.

Other Zero and Low-Sugar Alternatives

Beyond plain water, several other beverages offer minimal to no sugar while providing variety and flavor. These options are excellent for transitioning away from high-sugar drinks.

Unsweetened Coffee and Tea

Both brewed coffee and tea contain virtually no sugar when served black. Green tea, in particular, is rich in antioxidants and has been shown to help with glucose control. The caffeine in these drinks can provide a natural energy boost, but it is crucial to avoid undoing the benefit by adding sugar, flavored syrups, or excess cream. Instead, try these enhancements:

A dash of cinnamon or cardamom
A splash of unsweetened almond or soy milk
Herbal tea infusions, such as chamomile or ginger, which also have no sugar and offer other health benefits.

Flavored Sparkling Water and Seltzer

For those who miss the fizz of soda, flavored sparkling water is an excellent substitute. Many brands use natural fruit essences for flavor, resulting in a zero-calorie, zero-sugar drink. It provides a satisfying bubbly texture without the health risks associated with traditional sodas. When choosing sparkling water, always read the label to ensure it contains no added sugars or artificial sweeteners.

Dairy and Plant-Based Milks

Unflavored dairy milk and unsweetened plant-based milks are low-sugar options that provide calcium, protein, and other nutrients. However, it's important to differentiate. While unflavored milk has natural sugars (lactose), chocolate or flavored milks can have substantial added sugars. Similarly, when choosing plant-based milks like almond or oat, opt for the “unsweetened” varieties to avoid unnecessary sugar intake. For individuals managing cholesterol, reduced-fat products might be a better choice.

Benefits of Choosing Low-Sugar Beverages

Transitioning to beverages with lower sugar content offers significant health rewards that impact your overall wellness. By reducing your sugar intake from drinks, you can achieve:

Better Blood Sugar Control: Limiting sugary drinks helps prevent the sharp spikes and crashes in blood sugar levels that can lead to insulin resistance and type 2 diabetes.
Weight Management Support: Liquid calories from sugary drinks are a major contributor to weight gain. Swapping them for zero-calorie options can significantly reduce overall calorie intake.
Improved Dental Health: Sugar in beverages fuels the bacteria in your mouth, leading to acid production that erodes tooth enamel and causes cavities. Fewer sugary drinks mean better dental hygiene.
Reduced Risk of Chronic Diseases: High sugar consumption is linked to an increased risk of heart disease, type 2 diabetes, and certain cancers. Lowering your intake helps mitigate these risks.

Comparison of Common Beverages by Sugar Content


Beverage Category	Common Examples	Typical Sugar Content per 12 oz (approx.)	Notes
Zero-Sugar	Plain Water, Unsweetened Herbal Tea, Black Coffee	0 grams	The best choice for hydration with no sugar or calories.
Low-Sugar	Unsweetened Almond Milk, Unsweetened Coconut Water	<5 grams	Good alternatives, but always check for hidden added sugars.
Moderate-Sugar	100% Fruit Juice, Flavored Milks	20-30 grams	Contains natural sugars, but lacks fiber. Can contribute to spikes.
High-Sugar	Regular Soda, Sweet Tea, Energy Drinks	30-40+ grams	Major source of added sugars and empty calories.

Conclusion: Making the Healthier Choice

For anyone looking to reduce their sugar intake, the answer is clear: plain water is the definitive choice for the lowest amount of sugar and maximum hydration. For variety, excellent low-sugar and zero-sugar alternatives exist, including unsweetened teas, black coffee, and flavored sparkling waters. By consciously choosing these healthier options, you can positively impact your weight, blood sugar levels, and overall health. Simple swaps, such as replacing a daily soda with a glass of infused water, can make a monumental difference in the long run. The journey to a healthier diet starts with a simple, deliberate choice about what you drink.

For more information on the impact of sugary drinks, visit the CDC's "Rethink Your Drink" initiative.

Frequently Asked Questions

According to the FDA, a beverage labeled 'zero sugar' or 'sugar-free' must contain less than 0.5 grams of sugar per serving. This means it may contain artificial or natural non-nutritive sweeteners instead of sugar.

Yes, diet soda is technically sugar-free as it replaces sugar with artificial sweeteners like aspartame. While it has zero calories and sugar, some experts raise concerns about the long-term health effects of artificial sweeteners.

You can add flavor to plain water by infusing it with fruits, vegetables, and herbs. Try slices of lemon, cucumber, or lime, or add sprigs of mint or basil for a refreshing twist.

No, 100% fruit juice, despite containing natural sugars, is typically high in sugar and calories without the fiber found in whole fruit. Opt for whole fruits instead or drink only a very small, limited portion of juice.

Unsweetened beverages, like black coffee or tea, have no sugar added. Naturally sweet drinks, like 100% fruit juice or flavored milk, contain natural sugars, but can still be high in sugar content.

Yes, unsweetened almond milk is a very low-sugar, low-carb option, making it a good alternative for those avoiding sugar. Be sure to choose the 'unsweetened' variety, as sweetened versions can contain added sugars.

Some herbal teas, like green tea, have been shown to help with blood sugar control and offer antioxidant benefits. Drinking them unsweetened is the key to maximizing these benefits.