What drink is the lowest in sugar? A Guide to Unsweetened Beverages

December 19, 2025 •

4 min read

According to the American Heart Association, most adults consume far more added sugar than recommended, with sugary drinks being a major source. For those looking to curb their intake and reduce associated health risks, finding out what drink is the lowest in sugar is the first step toward a healthier lifestyle.

Quick Summary

This guide covers the healthiest, lowest-sugar drink options available, including water, unsweetened teas, and coffee. It also provides practical tips for transitioning away from sugary beverages and details the health benefits of doing so. A comparison table highlights the sugar content of various drinks.

Key Points

Plain Water is Zero Sugar: It is the absolute best choice for hydration and has no sugar or calories.
Unsweetened Coffee and Tea are Excellent: When consumed without added sugar, these beverages are naturally very low in sugar and offer health benefits.
Infuse Water for Flavor: Add slices of fruit, herbs, or vegetables to plain water for a natural, zero-sugar flavor boost.
Be Mindful of 'Healthy' Drinks: Even coconut water and kombucha contain natural sugars, so it's important to check the labels.
Reduce Sugar Gradually: If you rely on sugary drinks, reduce the amount of sugar you add over time to allow your taste buds to adjust.
Avoid Artificial Sweeteners if Desired: Many zero-sugar drinks use non-nutritive sweeteners; check labels to choose options sweetened with stevia or monk fruit if preferred.
Prioritize Water for Health: Regular consumption of water is the most fundamental step to reducing sugar intake from beverages and improving overall health.

Water: The Ultimate Zero-Sugar Champion

Water, in its plain or sparkling form, contains no sugar, calories, or additives, making it the undisputed champion of low-sugar beverages. Staying properly hydrated by drinking enough water is essential for overall health, aiding in everything from organ function to skin health. For those who find plain water boring, there are many ways to make it more appealing without adding sugar.

Flavor-Infused Water

One of the simplest ways to add flavor to water is by creating your own infused version. This involves adding natural ingredients and letting their flavors seep into the water. Popular combinations include lemon and mint, cucumber and lime, or a mix of berries. A water infusion pitcher or even a simple glass jar can be used to prepare a batch and store it in the fridge for a refreshing, zero-sugar drink throughout the day.

Plain Sparkling Water

For those who miss the fizz of soda, plain sparkling water is an excellent substitute. Brands like LaCroix and Bubly offer naturally flavored sparkling waters with zero sugar, calories, or artificial sweeteners. These can provide the carbonation you crave without the sugar overload found in soft drinks.

Unsweetened Coffee and Tea

Coffee and tea are naturally very low in sugar, provided no sweeteners or sugary syrups are added. Moderate consumption of both has been linked to several health benefits, including a reduced risk of cardiovascular disease and type 2 diabetes.

Black Coffee

Brewed coffee, served black, contains virtually no sugar. For added flavor without the sugar, try adding a dash of cinnamon or a small splash of unsweetened almond or soy milk. Experimenting with different roasts and brewing methods, such as cold brew, can also provide a range of delicious and sugar-free options.

Herbal and Green Tea

Herbal teas, such as peppermint, chamomile, and hibiscus, are naturally sugar-free and offer a variety of flavors and potential health benefits. Green tea is particularly noted for its antioxidant properties and has been shown to have a positive effect on blood sugar management. You can enjoy these teas hot or iced for a refreshing, healthy drink.

Low-Sugar Alternatives for Specific Cravings

For those seeking more specific flavors, several low-sugar products and homemade recipes exist to satisfy a variety of tastes.

Homemade Lemonades and Juices

Instead of store-bought juices packed with sugar, you can create your own low-sugar versions. A homemade sugar-free lemonade can be made with fresh lemon juice, water, and a natural, non-caloric sweetener like stevia or monk fruit extract. Similarly, infusing water with berries or blending vegetables like celery and cucumber can produce flavorful, low-sugar drinks.

Zero-Sugar Sodas and Drink Mixes

While plain water is always the best choice, some zero-sugar sodas and flavored water enhancers use alternative sweeteners to provide a sweet taste without the sugar or calories. When choosing these, it's wise to read labels carefully to avoid artificial sweeteners and dyes that some people prefer to limit.

Low-Sugar Beverages: A Quick Comparison

To help visualize the difference, here is a comparison of various beverages by their typical sugar content. Values are approximate and can vary by brand and serving size.


Drink Type	Approx. Sugar (g) per 12 oz	Notes
Plain Water	0g	Pure hydration, no sugar or calories.
Unsweetened Coffee/Tea	0-1g	Naturally low in sugar; can add sugar-free flavors.
Flavored Sparkling Water	0g	Zero calories, zero sugar, provides fizz.
Zero-Sugar Soda	0g	Uses non-nutritive sweeteners; varies by brand.
Coconut Water	10-14g	Contains some natural sugar; more than plain water.
Kombucha	2-10g	Fermented tea; check label for sugar content.
100% Fruit Juice	30-40g	High in natural sugars; limit to small servings.
Regular Soda	39-46g	Very high in added sugars.
Energy Drink	30-50g+	High in added sugar and caffeine.

The Health Benefits of Reducing Sugary Drink Intake

Cutting back on high-sugar drinks offers numerous health advantages. Excessive sugar consumption is linked to a higher risk of weight gain, obesity, type 2 diabetes, heart disease, and tooth decay. By choosing low-sugar alternatives, you can mitigate these risks and support your body's natural functions. Simple swaps, like replacing a daily can of soda with sparkling water, can have a significant cumulative effect on your health over time.

Conclusion: Making the Right Choice

While the answer to what drink is the lowest in sugar is undeniably plain water, a wealth of other delicious and healthy options are available. From unsweetened coffee and herbal tea to flavor-infused sparkling water, you don't have to sacrifice taste for a low-sugar lifestyle. By being mindful of your beverage choices and reducing your reliance on sugary drinks, you can take a powerful step toward improving your overall health and well-being. For more information on making healthy dietary choices, consult resources from organizations like the American Heart Association.

Simple Steps to Reduce Your Sugar Intake from Drinks

Start with plain water: Make it your go-to drink for hydration.
Flavor naturally: Infuse water with fruits, vegetables, or herbs.
Brew your own: Opt for unsweetened coffee or tea and add your own low-calorie flavorings.
Use healthy alternatives: Try natural, non-caloric sweeteners like stevia in moderation.
Read the label: Be vigilant about checking for hidden sugars, even in seemingly healthy drinks.

Health Effects of Excessive Sugar Consumption

Insulin Resistance: High sugar intake can lead to insulin resistance, a precursor to type 2 diabetes.
Weight Gain: Liquid calories from sugary drinks do not provide the same feeling of fullness as solid food, often leading to overconsumption and weight gain.
Cardiovascular Disease: High sugar intake is linked to a significantly higher risk of dying from cardiovascular disease.
Dental Health: The acid and sugar in sweetened beverages feed bacteria in your mouth, causing tooth decay.
Acne: Some studies have shown a link between high sugar consumption and the development of acne.

Frequently Asked Questions

Plain water is the single lowest-sugar drink, containing zero grams of sugar and zero calories. Plain, unsweetened sparkling water is also a great option with no sugar.

Diet sodas contain zero sugar and calories but are sweetened with artificial or non-nutritive sweeteners. While they don't affect blood sugar levels, some people prefer to limit or avoid artificial sweeteners. Plain water or naturally flavored sparkling water are healthier alternatives.

You can infuse water with fresh fruit slices, vegetables, or herbs like lemon, cucumber, mint, or berries. For a refreshing fizz, use flavored sparkling water with no added sweeteners.

No, even 100% pure fruit juice is high in natural sugars and lacks the fiber of whole fruit. Health experts recommend limiting fruit juice intake to no more than a small glass (150ml) per day.

Plain milk contains natural sugar (lactose). For a lower-sugar option, choose unsweetened non-dairy milks like almond or soy milk. Be sure to check the label for added sugars.

No, most standard energy drinks are loaded with sugar, often more than a can of soda. While diet or 'zero' versions are available, it's best to rely on healthier options like unsweetened coffee or tea for an energy boost.

Long-term consumption of excessive sugar is linked to chronic health conditions, including type 2 diabetes, obesity, cardiovascular disease, and fatty liver disease.