What Drink Has the Lowest Amount of Sugar?

October 9, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), sugary drinks are a major source of added sugar in the American diet. Understanding what drink has the lowest amount of sugar is a crucial step for anyone looking to reduce their intake, manage weight, or stabilize blood sugar levels. While plain water is the clear winner, several other beverages offer flavorful, low-sugar alternatives for a healthier lifestyle.

Quick Summary

This guide provides a comprehensive breakdown of the lowest-sugar beverages available, from unsweetened basics like water and coffee to more flavorful alternatives like herbal teas and infused waters, helping you make healthier hydration choices.

Key Points

Plain Water is King: Plain water is the undisputed winner for the lowest sugar drink, containing zero grams of sugar and zero calories.
Embrace Unsweetened Options: Black coffee, unsweetened green tea, and herbal teas are excellent sugar-free choices that also provide antioxidants and other health benefits.
Choose Sparkling Water Wisely: When selecting sparkling water or seltzer, pick brands with natural fruit essences and no added sugar to replace sugary sodas.
Mind the Milks: Unsweetened milk alternatives like almond or soy are low in sugar, while dairy milk contains natural lactose. Always check labels for added sugars.
Infuse for Flavor: Add natural flavors to plain water with ingredients like lemon, cucumber, or mint to make it more appealing without increasing sugar content.
Read Labels to Avoid Hidden Sugar: Be vigilant about checking for added sugars in pre-packaged drinks, even those that seem healthy, like fruit juices and kombucha.
Limit Sugary Drinks: Sodas, sports drinks, and sweetened fruit juices are high in sugar and calories and should be consumed sparingly or avoided.

Plain Water: The Absolute Lowest Sugar Option

Without a doubt, plain water is the drink with the lowest amount of sugar. It contains zero calories, zero carbohydrates, and zero sugar, offering pure, unadulterated hydration. For those finding plain water boring, infusing it with natural flavors is a simple and effective solution. Adding ingredients like lemon, lime, cucumber, mint, or berries can create a refreshing beverage without adding sugar. Keeping a water bottle or pitcher with infusions in the fridge can make this a convenient, go-to option throughout the day.

Flavor-Infused Water Ideas

Cucumber and Mint: A classic spa-like combination that is incredibly refreshing.
Lemon and Ginger: Adds a zesty and slightly spicy kick with anti-inflammatory properties.
Strawberry and Basil: A subtly sweet and herbal mix, perfect for a sunny day.
Grapefruit and Rosemary: A sophisticated and aromatic flavor profile.

Unsweetened Coffee and Tea: Next Best Low-Sugar Choices

Unsweetened coffee and tea are excellent low-sugar alternatives, containing very little to no sugar naturally. The key is to consume them black or with zero-sugar additions. Flavored lattes, sweetened creamers, and syrups can quickly turn these healthy drinks into high-sugar culprits. Both coffee and tea also offer health benefits, with coffee rich in antioxidants and tea potentially helping to improve insulin sensitivity.

How to Enjoy Coffee and Tea with Minimal Sugar

For coffee: Brew it black, or add a dash of unsweetened almond milk and a sprinkle of cinnamon for flavor.
For tea: Try green, black, or a variety of herbal teas like hibiscus, chamomile, or peppermint, which offer natural flavors without the sugar. Some herbal teas, such as hibiscus, can even have positive effects on blood pressure.

Sparkling Water and Seltzer: The Fizzy Option

For those who miss the fizz of soda, unsweetened sparkling water and seltzer are perfect substitutions. These beverages are calorie-free and sugar-free, with many brands offering natural fruit essences for flavor. It's crucial to read the label and avoid those with added sugars or artificial sweeteners like sucralose or aspartame, which can still affect metabolic responses in some individuals.

Milk and Milk Alternatives: Nutritious, Moderately Low-Sugar Options

While not entirely sugar-free due to naturally occurring lactose, unflavored low-fat milk can be a beneficial part of a low-sugar diet. The protein and fat content can help slow digestion and prevent blood sugar spikes. For a lower-carb, dairy-free option, unsweetened almond milk and unsweetened soy milk are excellent choices. Always check the nutrition label, as flavored varieties can contain significant amounts of added sugar.

Low-Sugar and Zero-Sugar Drink Comparison Table


Drink Type	Sugar Content (per 8 oz)	Calories (per 8 oz)	Best For...
Plain Water	0 g	0	Ultimate hydration, base for infusions
Unsweetened Tea (Brewed)	0 g	~2	Antioxidants, flavor variety, hot or iced
Black Coffee (Unsweetened)	0 g	~2	Energy boost, antioxidants, low-calorie
Unsweetened Sparkling Water	0 g	0	Replacing soda, fizzy cravings
Unsweetened Almond Milk	~0-1 g	30-40	Coffee creamer, smoothies, dairy-free
Low-Fat Cow's Milk	~12 g	~100	Protein and calcium boost, post-meal satiety
Kombucha (Low-Sugar)	~2-7 g	~30	Probiotics, digestive health
100% Vegetable Juice	Varies	Varies	Vitamins and minerals (in moderation)

Notes on the Table

Sugar content for milk is naturally occurring lactose. Flavored milks will be much higher.
Vegetable juice sugar depends on ingredients; focus on green veggies to minimize sugar.
Kombucha brands vary significantly; check labels for low-sugar options.

The Problem with Sugary Drinks and Fruit Juice

Sugary drinks, including regular soda, sweetened tea, and fruit juices, should be limited or avoided due to their high sugar and calorie content. Regular soda can contain 40 grams of sugar per can, leading to blood sugar spikes and weight gain. Even 100% fruit juice, while containing some nutrients, removes most of the fiber found in whole fruit, causing rapid blood sugar increases. The American Diabetes Association and other health organizations recommend swapping these out for zero or low-sugar options.

Conclusion: Prioritizing Water and Its Alternatives

To determine what drink has the lowest amount of sugar, plain water remains the definitive answer. However, a variety of other delicious and healthy alternatives exist to keep hydration interesting without a sugar overload. By opting for unsweetened teas and coffees, embracing flavored sparkling waters, and being mindful of sugar content in milks and juices, you can significantly reduce your sugar intake. Simple swaps like infusing water with fresh ingredients can make a huge impact on your overall health and well-being. By making a conscious effort to choose low-sugar beverages, you can support your health goals one sip at a time. The American Institute for Cancer Research emphasizes that studies show polyphenols in tea and coffee have cancer-fighting potential, making unsweetened versions a smart and healthy choice.

Frequently Asked Questions

The healthiest soda alternative is unsweetened sparkling water flavored with natural fruit essences, like lemon or lime. Brands like Spindrift and LaCroix offer options with minimal to no sugar and calories.

Black coffee with no additives contains virtually no sugar. However, the addition of creamers, sugar, or flavored syrups found in popular coffeehouse drinks drastically increases the sugar content.

No, even 100% fruit juice can be high in natural sugars and lacks the fiber of whole fruit, which causes a quicker blood sugar spike. It is best to consume fruit juice in very limited quantities or opt for infused water instead.

To add flavor to water without sugar, try infusing it with fresh fruits like berries or citrus slices, herbs like mint or basil, or vegetables like cucumber and ginger.

While diet sodas contain zero sugar and calories, they use artificial sweeteners, which some studies suggest may have long-term health risks and potentially disrupt metabolic responses. Unsweetened sparkling water is a healthier alternative.

For milk, unsweetened almond or soy milk generally has the least sugar. Cow's milk contains naturally occurring sugar (lactose), with low-fat versions being slightly lower in overall calories but not significantly in sugar compared to whole milk.

Most energy drinks are high in both sugar and caffeine, which can lead to blood sugar spikes. Some brands offer 'zero sugar' options, but they rely on artificial sweeteners and are not recommended as a healthy, everyday beverage.