What is Healthier than Sprite? 10 Delicious Drink Swaps

December 19, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, sugary drinks like soda are a major source of added sugar in the American diet, contributing to obesity and type 2 diabetes. Wondering what is healthier than Sprite? You have numerous delicious, hydrating, and low-sugar options to choose from that offer more health benefits.

Quick Summary

Numerous low-sugar alternatives to Sprite exist, including sparkling water, kombucha, and infused waters. These options offer better hydration and fewer calories while satisfying a craving for fizz. Homemade versions allow full control over ingredients for optimal health benefits.

Key Points

Sparkling Water: Mimics soda's fizz with zero sugar or calories, making it a top healthy swap.
Kombucha: Offers probiotics for gut health in a tangy, naturally carbonated form, contrasting soda's empty calories.
Fruit-Infused Water: Provides natural flavor and vitamins without added sugar, encouraging better hydration habits.
Zevia Soda: Uses natural stevia as a zero-calorie, zero-sugar sweetener, replicating classic soda flavors.
Reduced Sugar Intake: Replacing Sprite with healthier alternatives drastically cuts daily sugar consumption, improving overall health.
Personalization: Homemade beverages, like DIY lemon-lime soda or iced teas, allow for complete control over ingredients and sweetness.

Why Find an Alternative to Sprite?

A standard 12-ounce can of Sprite contains 38 grams of sugar and no nutritional value. Consuming too much added sugar is linked to a higher risk of heart disease, type 2 diabetes, and weight gain. Replacing a daily soda with a healthier beverage can significantly improve your overall well-being. Finding an alternative that still satisfies your craving for a sweet, carbonated drink is key to making a lasting change.

The All-Stars: Best Healthy Swaps

Sparkling Water: For those who primarily crave the carbonation of soda, plain or flavored sparkling water is a perfect substitute. It contains zero calories and zero sugar, and it hydrates just as effectively as still water. Flavored varieties from brands like LaCroix, Bubly, or Waterloo offer a wide range of tastes without the guilt. You can also make your own by infusing plain seltzer with fresh fruits.
Kombucha: This fermented tea is not only fizzy but also rich in probiotics, which support a healthy gut microbiome. It has a tangy flavor profile and comes in many exciting options, from fruity to spicy. Brands like Olipop and Health-Ade offer low-sugar versions that are packed with beneficial cultures.
Fruit-Infused Water: This is a simple and endlessly customizable alternative. Add slices of lemon, lime, cucumber, or berries to a pitcher of water and let it sit for a few hours. The result is a naturally flavored, hydrating drink that is far more appealing than plain water for some.
Herbal Tea (Iced): Brew your favorite herbal tea, like peppermint or hibiscus, chill it, and serve it over ice. Unsweetened herbal teas offer complex flavors with zero calories and can provide additional antioxidants depending on the type.
Coconut Water: While it contains natural sugar and calories, unsweetened coconut water is a great source of electrolytes like potassium and magnesium, making it a healthy option for hydration after exercise.
Zevia: This is a zero-calorie, zero-sugar soda sweetened with stevia, a natural plant-based sweetener. Zevia offers flavors that mimic traditional sodas, including a lemon-lime option, for those who want the classic taste without the sugar or artificial sweeteners found in many diet sodas.
Homemade Lemon-Lime Soda: For a healthier, do-it-yourself version of Sprite, combine sparkling water with freshly squeezed lemon and lime juice. You can add a natural, calorie-free sweetener like stevia or monk fruit if desired for taste.

Making the Switch: A Comparative Guide

Choosing a healthier beverage depends on your priorities—be it zero sugar, gut health, or natural hydration. This table compares popular alternatives to Sprite based on key health metrics.


Drink Option	Calories (per 12 oz)	Sugar (grams)	Key Health Benefit	Best For
Sprite	140	38	None	The traditional choice to avoid.
Plain Sparkling Water	0	0	Hydration, no sugar	Those who love fizz and want the healthiest option.
Kombucha	30–70	5–15	Probiotics, gut health	People wanting gut benefits with a tangy flavor.
Fruit-Infused Water	<10	<2	Natural hydration, vitamins	A customizable, low-calorie, and simple option.
Unsweetened Iced Tea	0	0	Antioxidants	Cravers of a refreshing, flavorful, non-fizzy drink.
Zevia	0	0	Zero sugar	A direct, stevia-sweetened soda replacement.
Coconut Water	60	12	Electrolytes	Post-workout rehydration and tropical flavor.

How to Build a Healthier Drinking Habit

Transitioning away from sugary soda can take time. Starting with small, manageable changes can make the process more sustainable. Try replacing just one Sprite per day with a sparkling water or a homemade infused water. As your palate adjusts to less sweetness, you may find that the sugary taste of soda becomes less appealing over time. You can also experiment with different flavors and combinations to keep things interesting. Adding fresh mint, herbs, or different fruit combinations can create a wide variety of refreshing and healthy beverages.

Conclusion

Choosing a healthier beverage than Sprite is an excellent step toward improving your overall health by significantly reducing your sugar intake. Options like sparkling water, kombucha, and homemade fruit-infused drinks offer a flavorful, satisfying, and hydrating alternative to sugary sodas. By gradually incorporating these swaps into your routine, you can break the soda habit and embrace a more nutritious lifestyle without sacrificing taste.

Frequently Asked Questions

Sprite is unhealthy due to its high sugar content and empty calories. A standard 12-ounce can contains 38 grams of sugar, which contributes to weight gain and increases the risk of chronic diseases like type 2 diabetes and heart disease.

Sprite Zero has zero sugar and zero calories, making it a better option than regular Sprite for reducing sugar intake. However, it contains artificial sweeteners, which some studies suggest may have their own health concerns, such as affecting the gut microbiome.

Yes, you can easily make a healthier, homemade version of Sprite. Combine sparkling water with freshly squeezed lemon and lime juice and sweeten it to taste with a natural, zero-calorie sweetener like stevia or monk fruit.

For those who love carbonation, the best alternative is plain sparkling water or flavored sparkling water from brands like LaCroix or Bubly, which provide fizz without any sugar or calories.

No, kombucha does not taste like Sprite. It is a fermented tea with a unique, tangy flavor profile that can take some getting used to. However, some brands offer fruit-forward flavors that can appeal to soda drinkers seeking a different kind of sweet-tart fizz.

While fruit juice contains vitamins, it also has a high concentration of natural sugar, often rivaling the sugar content of soda. It is healthier to opt for fruit-infused water or diluted juice to reduce your sugar intake.

Unsweetened coconut water is an excellent alternative for rehydration after exercise. It is a natural source of electrolytes like potassium and magnesium, with less sugar and fewer calories than many sports drinks.

Plain sparkling water poses very little risk to dental health, especially when compared to soda. While it is slightly more acidic than still water, the main damage to teeth from soda comes from the combination of high sugar and acid.