Aspartame is an artificial, low-calorie sweetener used globally to provide a sweet taste without the calories of sugar. It is approximately 200 times sweeter than sugar and is composed of two amino acids, aspartic acid and phenylalanine. Its widespread use means it is present in a variety of drink types. Consumers looking to monitor their aspartame intake need to be vigilant and check the ingredient labels of their favorite beverages. What drinks have aspartame in them?
Popular Diet and Zero-Sugar Sodas
Diet and zero-sugar sodas are perhaps the most well-known category of drinks containing aspartame. These products replace sugar with artificial sweeteners to reduce calorie content. However, manufacturers sometimes blend different sweeteners to achieve a specific taste profile. Popular examples include:
- Diet Coke: Primarily uses aspartame as its sweetener.
- Coke Zero Sugar: Uses a blend of aspartame and acesulfame potassium (Ace-K).
- Diet Pepsi / Pepsi Zero Sugar: Contains aspartame, often with Ace-K.
- Sprite Zero Sugar: A sugar-free variant that uses aspartame and Ace-K.
- Fanta Zero: Sugar-free options from the Fanta line, containing aspartame.
- Dr. Pepper Zero: Another zero-sugar option that includes aspartame in its formulation.
- Diet Mountain Dew: Contains aspartame to deliver its diet version.
- 7up Free: A sugar-free carbonated drink sweetened with aspartame.
Energy Drinks and Drink Mixes
Energy drinks often come in sugar-free versions to cater to health-conscious consumers. These drinks use artificial sweeteners like aspartame to keep the calorie count low while providing an energy boost from ingredients like caffeine and taurine. Similarly, many popular powdered drink mixes use aspartame for flavor.
- Red Bull Sugarfree: Uses a mix of Acesulfame K and aspartame to achieve its sweet, sugar-free taste.
- Monster Zero: An example of a zero-sugar energy drink where aspartame is a listed sweetener.
- Crystal Light: A well-known brand of powdered drink mixes that uses aspartame as one of its primary sweeteners.
- Wyler's Light: Another powdered drink mix brand that contains aspartame.
Other Ready-to-Drink and Refrigerated Beverages
Beyond sodas and energy drinks, aspartame can be found in a surprising range of other beverage products. These include low-calorie fruit drinks, coffee products, and other flavored options.
- Ribena Light: A blackcurrant drink brand that offers a light version sweetened with aspartame.
- Tango Orange (some varieties): Certain varieties of this orange-flavored drink may contain aspartame.
- Low-calorie coffee sweeteners: Refrigerated, pre-mixed coffee drinks or creamers intended to be low-calorie can also contain aspartame.
- Low-calorie juices and drink mixes: As with powdered mixes, many pre-packaged liquid mixes and juices use aspartame to cut sugar content.
Comparison of Diet Soda vs. Aspartame-Free Alternatives
| Feature | Diet Soda with Aspartame | Diet Soda with Stevia/Sucralose | Water/Naturally Flavored Water |
|---|---|---|---|
| Sweetener | Aspartame (NutraSweet, Equal) | Steviol Glycosides (Truvia, PureVia), Sucralose (Splenda) | None |
| Calories | 0 | 0 | 0 |
| Carbohydrates | 0 | 0 | 0 |
| Taste Profile | Intensely sweet, often with a lingering aftertaste | Sweet, but some brands have a more distinct flavor or less intense sweetness profile | Pure and clean, or with natural fruit/herb essences |
| Common Brands | Diet Coke, Diet Pepsi, Coke Zero Sugar, Sprite Zero | Zevia, some versions of Pepsi (like Pepsi Next which was discontinued) | Tap water, branded sparkling waters (La Croix, Bubly) |
| Best For | Those who enjoy a traditional, intense soda sweetness without calories | Those seeking natural sweeteners or alternative artificial sweeteners | Hydration, avoiding all sweeteners and additives |
Reading Labels and Finding Alternatives
For those who wish to avoid aspartame, the most effective strategy is to read the ingredient list carefully on any product labeled "diet," "sugar-free," or "zero." Aspartame will be explicitly listed by its name or its European food additive code, E951. Consumers can find alternatives by opting for drinks that use different approved sweeteners, such as sucralose (Splenda) or stevia (Truvia), or by choosing unsweetened beverages like water, flavored sparkling water, or unsweetened iced tea.
It is also crucial for individuals with phenylketonuria (PKU), a rare genetic disorder, to avoid aspartame completely. Food products containing aspartame are required to carry a warning stating, "PHENYLKETONURICS: CONTAINS PHENYLALANINE".
The Aspartame Safety Controversy and Context
While extensive research has been conducted on aspartame, its safety has been the subject of controversy for decades, fueling public concern. In July 2023, the International Agency for Research on Cancer (IARC), an agency of the World Health Organization (WHO), classified aspartame as “possibly carcinogenic to humans” (Group 2B).
It is important to understand the distinction between a hazard classification and a risk assessment. The IARC's classification indicates that there is "limited evidence" that aspartame could cause cancer under certain circumstances but does not quantify the actual risk of cancer from typical exposure.
In a complementary evaluation, the Joint FAO/WHO Expert Committee on Food Additives (JECFA), also a WHO body, conducted a risk assessment and reaffirmed the Acceptable Daily Intake (ADI) of 40 mg per kg of body weight per day. This body concluded that the evidence of a link between aspartame and cancer was "not convincing". The U.S. Food and Drug Administration (FDA) also maintains that aspartame is safe for the general population under approved conditions of use. This regulatory information offers consumers a balanced perspective on aspartame safety. For further reading on the FDA's position on sweeteners, visit their authoritative guide on the topic.
Conclusion
Aspartame is a widely used artificial sweetener found in a broad array of drinks, particularly those branded as diet, zero-sugar, or sugar-free. Common sources include diet sodas like Coke Zero, energy drinks such as Red Bull Sugarfree, and powdered mixes like Crystal Light. While health authorities like the FDA and WHO's JECFA committee have deemed it safe for consumption within the Acceptable Daily Intake, the WHO's IARC classified it as a possible carcinogen based on limited evidence. Consumers concerned about their intake can read labels for the term "aspartame" or the warning for phenylketonuria (PKU). Many alternatives are available, including drinks with different sweeteners or unsweetened options, allowing individuals to make an informed choice based on their health goals and preferences.
