What Beverage Has 0 Calories? Your Guide to Calorie-Free Hydration

November 11, 2025 •

4 min read

According to the National Weight Control Registry, over half of successful weight loss maintainers regularly consume low or no-calorie sweetened beverages to help manage their total calorie intake. But what beverage has 0 calories beyond plain water? This guide explores the various healthy and artificial options available to help you reduce sugar consumption and reach your wellness goals.

Quick Summary

This guide details the various zero-calorie beverage options available beyond plain water, including unsweetened teas, black coffee, and naturally flavored sparkling water. It explores the health implications of artificial sweeteners versus natural alternatives, helping consumers make informed choices for better hydration and weight management.

Key Points

Plain Water is King: The ultimate zero-calorie beverage, essential for all bodily functions and the foundation of healthy hydration.
Flavor Water Naturally: Infuse plain or sparkling water with fruits like lemon, lime, berries, and herbs such as mint or cucumber for a refreshing, calorie-free drink.
Unsweetened Brews: Black coffee, green tea, and herbal teas offer calorie-free warmth, hydration, and unique flavors without added sugars or creams.
Know Your Sweeteners: Artificial sweeteners in diet drinks offer a zero-calorie soda alternative but are linked to controversial health effects; opt for natural options like stevia if concerned.
Homemade is Healthier: Making your own flavored beverages with natural ingredients gives you complete control over what you consume, avoiding potential additives.
Moderation is Key: While helpful for weight management, rely on natural choices first and consume artificially sweetened drinks in moderation as part of a balanced diet.
Read the Label: Always check ingredient lists for hidden sugars, caloric content, and types of sweeteners, especially in store-bought 'diet' or 'zero' drinks.

The Obvious Choice: Water in All Its Forms

Plain water is the ultimate zero-calorie beverage. It is essential for every bodily function, from regulating temperature to aiding digestion, and contains absolutely no calories, sugar, or fat. However, many people find plain water unappealing. Fortunately, there are several ways to jazz it up without adding a single calorie.

Infused Water: A simple and refreshing way to add flavor. You can create delicious combinations by adding slices of cucumber, lemon, lime, or oranges. Fresh herbs like mint or basil can also add a unique twist. For a berry flavor, use frozen berries or crush them lightly to release their essence. This offers a burst of natural taste without any caloric impact. Keep a pitcher in the fridge for easy access.
Sparkling or Seltzer Water: For those who crave carbonation, plain sparkling water or seltzer is an excellent choice. It provides the same bubbly experience as soda but is calorie-free. Many brands offer naturally flavored sparkling water with essences derived from fruit, ensuring a guilt-free and tasty drink. Be sure to read the label, as some flavored versions may contain added sugars or artificial sweeteners.

Unsweetened Teas and Coffee

For a warm, comforting drink or a caffeine boost, unsweetened teas and black coffee are reliable zero-calorie choices. It's crucial to consume them without calorie-adding ingredients like sugar, honey, milk, or cream.

Unsweetened Black Coffee: A cup of black coffee contains a minimal amount of calories, often rounded down to zero for labeling purposes. It provides a caffeine kick that can help boost energy and mental focus. For those who prefer a less bitter taste, a pinch of cinnamon or a sugar-free, calorie-free sweetener can be added.
Green Tea: Known for its antioxidant properties, green tea is a great zero-calorie option that offers a smooth, earthy flavor. It provides a more sustained energy boost than coffee due to its combination of caffeine and L-theanine.
Herbal Teas: From peppermint and chamomile to rooibos and hibiscus, herbal teas (also known as tisanes) offer an incredible variety of flavors. They are naturally caffeine-free and calorie-free, making them perfect for any time of day. Brewing a strong herbal tea and chilling it can make a delicious, refreshing iced tea.

The World of Artificially Sweetened Beverages

Beyond natural options, a vast market of artificially sweetened and diet drinks promises the taste of a sugary beverage without the calories. These products replace sugar with non-nutritive sweeteners (NNS) like aspartame, sucralose, and stevia.

Diet Sodas: Brands like Coca-Cola Zero and Diet Pepsi are staples in this category, offering the classic soda taste with zero calories. For many, the switch from regular to diet soda can significantly reduce daily calorie intake and aid in weight loss.
Sugar-Free Drink Mixes and Syrups: Powdered drink mixes or liquid flavor drops can be added to water to create a customized, calorie-free drink. These products often come in a wide range of fruit flavors.
Zero-Calorie Energy Drinks: For a midday pick-me-up, zero-calorie energy drinks provide caffeine and other stimulants without the caloric load. However, they often contain a higher concentration of artificial ingredients and should be consumed in moderation.

The Controversial Nature of Artificial Sweeteners

While effective at reducing calories, artificial sweeteners are a subject of ongoing debate. Some studies have linked long-term, high consumption to potential health risks, such as increased appetite, metabolic changes, and altered gut bacteria. Regulatory bodies like the FDA generally consider them safe within acceptable daily intake levels, but the long-term effects are still being researched. Health-conscious individuals may prefer naturally derived, calorie-free sweeteners like stevia or monk fruit, or simply opt for naturally flavored options.

Homemade Solutions for Calorie-Free Flavor

For maximum control over ingredients, making your own zero-calorie beverages at home is a simple process. Here are some ideas:

Ginger Lime Fizz: Muddle a few slices of fresh ginger in a glass, add the juice of half a lime, and top with sparkling water. The natural kick of ginger provides a satisfying flavor without any calories.
Apple Cinnamon Infusion: For a cozy, autumnal drink, infuse a pitcher of water with apple slices and a cinnamon stick. Allow it to sit for a few hours in the fridge to let the flavors meld.
Herbal Concentrates: Make a concentrated brew of your favorite herbal tea and store it in the fridge. When you want a drink, simply add a splash to hot or cold water for instant, calorie-free flavor.

Comparison of Zero-Calorie Beverage Options


Feature	Plain Water	Herbal Tea	Flavored Sparkling Water	Diet Soda (with Artificial Sweeteners)
Calories	0	0	0	0 (by FDA rounding rules)
Sweeteners	None	None	Natural fruit essences or none	Artificial sweeteners (e.g., Aspartame)
Additives	None	Minimal, if any	Minimal (natural flavorings)	Chemicals, acids, colors, and preservatives
Potential Health Benefits	Essential for all bodily functions, optimal hydration	Antioxidants, relaxation (chamomile), digestion aid (peppermint)	Enhanced hydration, mineral options	Supports reduced caloric intake for weight loss
Potential Health Risks	None	None (caffeinated teas are different)	None (read label for hidden additives)	Linked to altered gut health, increased cravings, some cardiovascular concerns
Best For...	Universal, daily hydration	Relaxation, unique flavor variety	Satisfying a soda craving naturally	Replicating soda taste, rapid calorie reduction

Conclusion: Making the Best Choice for You

The answer to "what beverage has 0 calories?" is far more varied than just plain water. From unsweetened teas and coffee to naturally infused water and diet sodas, a wide array of options exists to help individuals stay hydrated and manage their calorie intake. While plain water remains the gold standard for its purity, the best choice ultimately depends on your personal health goals and preferences. Opting for natural, unsweetened choices provides flavor without potential concerns linked to artificial sweeteners. By understanding the options and their ingredients, you can make informed decisions that support your overall wellness. Whether you're looking to cut sugar, lose weight, or simply diversify your hydration routine, there is a delicious calorie-free beverage waiting for you to discover.

Frequently Asked Questions

Besides water, the best zero-calorie beverages are unsweetened teas (green, black, or herbal) and black coffee. They provide flavor and variety without any additives, preservatives, or artificial ingredients.

Under FDA regulations, if a beverage contains less than 5 calories per serving, it can be labeled as 'zero calories'. While not technically zero, the amount is negligible and considered calorie-free for all practical dietary purposes. The calorie count comes from the small amounts of artificial sweeteners and other additives.

Yes, zero-calorie drinks can aid in weight loss by replacing high-calorie, sugary beverages. This helps reduce overall calorie intake and can be a successful strategy for managing weight.

There is ongoing debate and research regarding the long-term health effects of artificial sweeteners. Some studies suggest potential links to changes in gut bacteria, increased appetite, and other metabolic issues, though many regulatory bodies deem them safe in moderation.

Infused water is plain or sparkling water flavored with fruits, vegetables, or herbs. You can make it by adding slices of lemon, cucumber, or mint leaves to a pitcher of water and letting it sit in the fridge to absorb the flavors.

Not all flavored sparkling waters contain artificial sweeteners. Many brands use natural fruit essences for flavor, resulting in a true zero-calorie, sweetener-free product. Always check the label to confirm the ingredients.

While switching from regular to diet soda can be beneficial for calorie reduction, it is not recommended to drink large amounts daily. Overconsumption of artificially sweetened beverages has been linked to potential health issues, and water should remain your primary source of hydration.