What Drinks Are Zero Sugar and Zero Carb?

December 12, 2025 •

4 min read

According to the CDC, around 49.1% of adults in the U.S. try to lose weight each year, making the search for healthy, diet-friendly beverages a common goal. Choosing zero sugar and zero carb drinks is a crucial step for those on low-carb or ketogenic diets, and it can significantly impact overall health.

Quick Summary

An overview of beverages that contain no sugar and no carbohydrates, from foundational options like water and coffee to more flavorful alternatives such as herbal teas and diet sodas. It provides a guide to navigating ingredient lists and highlights potential drawbacks of certain choices.

Key Points

Plain and Sparkling Water: The safest and healthiest zero-carb, zero-sugar options, essential for proper hydration.
Unsweetened Coffee and Tea: Provide flavor and potential health benefits without carbohydrates or sugar, as long as no sweeteners are added.
Infused Water: A simple, natural way to add flavor to water using fruits, vegetables, and herbs without adding carbs.
Diet Sodas: Technically zero-carb, but the artificial sweeteners can be controversial and may increase sweet cravings for some.
Homemade Electrolyte Drinks: A DIY keto-friendly option, like 'ketoade,' helps replenish minerals without sugar.
Label Reading: Critical for packaged zero-sugar products, as hidden carbs or artificial ingredients can exist.
Wide Variety of Flavors: There are many naturally flavored alternatives and homemade recipes to prevent beverage boredom.

Essential Zero Sugar and Zero Carb Beverages

For those on a ketogenic diet or simply looking to reduce their sugar and carbohydrate intake, the beverage aisle can be a minefield of hidden sugars and additives. Fortunately, several simple, readily available drinks fit the zero-sugar, zero-carb criteria perfectly. The most fundamental and healthiest option is, of course, plain water. However, variety is essential for long-term adherence, and there are many more flavorful choices to explore.

Plain Water

Water is the ultimate zero-calorie, zero-carb, zero-sugar drink. It is essential for hydration, supporting proper bodily function, and aiding in weight management. Drinking plain water can become monotonous for some, but there are many ways to make it more appealing without adding sugar. Infusing water with natural flavors from fruits, vegetables, and herbs is a simple and delicious solution. Consider combinations like cucumber and mint, lemon and ginger, or basil and berries. These infusions add a hint of flavor and nutrients without compromising your diet goals.

Unsweetened Coffee and Tea

When consumed without added sugar, cream, or milk, both coffee and tea are excellent zero-carb, zero-sugar options. Brewed black coffee and unadulterated green, black, or herbal teas contain no carbohydrates. This provides a great way to enjoy a flavorful, warm beverage that can even offer additional health benefits, such as antioxidants from green tea. For those who need a creamier texture, small amounts of unsweetened almond or coconut milk can be added. Be mindful of sweeteners, using zero-carb alternatives like stevia or monk fruit extract instead of sugar.

Sparkling Water and Seltzer

Plain sparkling water and seltzer are just carbonated water, making them zero-carb and zero-sugar. They offer the fizziness of soda without any of the negative health impacts associated with artificial sweeteners or added sugars. Many brands offer naturally flavored sparkling waters that use no caloric sweeteners, providing a wide variety of tastes from lime to berry without adding any carbs. However, always check the label, as some flavored seltzers may contain added fruit juices or sugar.

Diet Sodas and Their Complexities

Diet sodas, such as Coke Zero and Pepsi Zero, are marketed as zero-calorie and zero-carb. While technically true from a nutritional standpoint, the use of artificial sweeteners can be a point of contention for some health-conscious individuals. Some research suggests artificial sweeteners can increase cravings for sweet foods and may impact gut health. For a strict keto diet, these drinks are acceptable in moderation, but whole-food-based beverages are generally a better choice for overall wellness.

Homemade and Specialty Zero-Carb Drinks

Creating your own zero-carb beverages at home gives you full control over the ingredients and flavors. From homemade electrolyte drinks to refreshing spritzers, the options are surprisingly vast. Many recipes utilize natural, zero-carb sweeteners and fresh ingredients.

Ketoade: A Homemade Electrolyte Drink

Ketoade is a popular homemade electrolyte beverage that is essential for many on a low-carb diet to prevent the 'keto flu'. A simple recipe involves combining water with pink Himalayan salt, magnesium powder, and a squeeze of lemon or lime juice for flavor. This offers a healthy, sugar-free way to replenish essential minerals.

Herbal and Iced Teas

Herbal teas, like chamomile, peppermint, and ginger, are naturally sugar-free and carb-free. Chilling brewed herbal teas or black tea and serving them over ice is a perfect summer refresher. Adding a few drops of liquid stevia or monk fruit can provide sweetness without carbs.

Comparison Table: Zero-Carb Drink Options


Drink Type	Sugar Content	Carb Content	Taste/Flavor	Health Considerations
Plain Water	Zero	Zero	Neutral	Optimal for hydration, no downsides.
Infused Water	Zero	Trace (from fruits)	Varies, mild	Adds flavor naturally, minimal calories/carbs.
Black Coffee	Zero	Zero	Bitter, robust	Provides caffeine, antioxidants. Avoid sugary add-ins.
Herbal Tea	Zero	Zero	Varies (floral, spicy)	Caffeine-free, soothing, rich in antioxidants.
Sparkling Water	Zero	Zero	Neutral, bubbly	Offers carbonation without sugar. Look for naturally flavored options.
Diet Soda	Zero	Zero	Sweet, artificial	Contains artificial sweeteners. Possible impacts on cravings and gut health.
Ketoade	Zero	Zero	Salty, tart	Supports electrolyte balance, important for keto.

Mindful Consumption and Making Choices

While the market offers many products labeled 'sugar-free,' careful label reading is paramount. Many flavored products, including some bottled teas and sparkling juices, may contain hidden carbohydrates or unhealthy additives. Always check the nutrition facts and ingredient list to confirm both sugar and carb content are zero. For the cleanest options, sticking to the fundamentals—water, unsweetened coffee, and tea—is always a safe bet. For more variety, homemade drinks and naturally flavored sparkling waters are excellent choices that provide flavor without compromising your health goals.

Ultimately, the best zero sugar and zero carb beverages are those that align with your dietary needs and health philosophy. Whether you prefer the simplicity of plain water or the complexity of a homemade ketoade, there is a wide range of choices to keep you hydrated and satisfied.

Frequently Asked Questions

Yes, diet soda is typically zero carb because it uses artificial sweeteners instead of sugar. However, some people avoid it due to potential effects of artificial sweeteners on cravings and gut health.

Adding traditional dairy milk will add carbohydrates. For a zero-carb option, use unsweetened nut milks like almond or coconut milk, or a zero-carb, keto-friendly creamer.

While most fruits contain carbs, infusing water with small amounts of lemon, lime, or cucumber will add minimal to trace amounts of carbs while providing a refreshing taste. Berries in small quantities can also work.

No, you must check the label. Some flavored sparkling waters add fruit juice or other caloric sweeteners, which will add carbohydrates. Stick to brands that specify 'natural flavors' with no calories or sugar.

Ketoade is a homemade electrolyte drink, typically containing water, salt, and magnesium. It's zero carb because it uses no sugar-based mixers, helping replenish minerals lost on a ketogenic diet without impacting carb counts.

Yes, it is safe to primarily drink water, coffee, and tea for hydration. However, pay attention to electrolyte balance, especially on a keto diet, and consider supplementing with minerals if needed.

Use zero-carb sweeteners like liquid stevia, monk fruit extract, or erythritol to sweeten your beverages. These are readily available and won't affect your blood sugar.