What is the best soda water to buy? A nutrition diet guide

November 2, 2025 •

4 min read

With the sparkling water industry valued in the billions, consumers are increasingly seeking healthier alternatives to sugary sodas. But with so many options, discerning what is the best soda water to buy? for your specific nutrition diet can be confusing. This guide breaks down the different types and brands to help you make an informed choice.

Quick Summary

This guide explores the world of carbonated water, differentiating between seltzer, club soda, and sparkling mineral water. It offers a detailed comparison of popular brands, considering factors like mineral content, carbonation, sodium, and flavor for making a smart nutritional choice.

Key Points

Check the Label: Always read the nutritional information to avoid hidden sugars, artificial sweeteners, and excessive sodium, especially in flavored varieties.
Understand the Type: Seltzer is pure carbonated water, club soda has added minerals and sodium, and sparkling mineral water has naturally occurring minerals from its source.
Choose Low Sodium for Everyday: Plain seltzers and naturally low-sodium mineral waters like AQUA Carpatica are the best choices for those monitoring their salt intake.
Pick Flavor with Care: Opt for brands that use natural essences or a splash of real fruit juice (like Spindrift) to get flavor without artificial ingredients or excess sugar.
Consider Carbonation and Minerals: Your preference for fizzy intensity (e.g., Topo Chico) or naturally-rich mineral flavor (e.g., Gerolsteiner) will impact your ideal choice.
Hydrate Healthily: Replacing sugary sodas with a zero-calorie, zero-sugar soda water is a great strategy for better hydration and overall health.

Decoding the Fizz: Understanding Carbonated Water Types

Not all fizzy water is the same. The term "soda water" is often used generically, but subtle differences in composition can impact flavor and nutrition. Before you can determine what the best soda water to buy is, you need to understand the variations.

Seltzer Water

Seltzer is plain water artificially infused with carbon dioxide (CO2). It typically contains no added minerals or sodium, making it a clean slate for flavor. Many flavored seltzer brands achieve their taste using natural fruit essences, which contain no calories or sugar. This makes plain or naturally flavored seltzer a top choice for those prioritizing hydration without any additives.

Club Soda

Club soda starts as carbonated water but includes added minerals, such as sodium bicarbonate, potassium sulfate, and sodium chloride. These minerals give it a slightly salty or tangy taste that differs from plain seltzer. While the sodium content is generally low, it's something to consider for those on a sodium-restricted diet. Club soda's distinct mineral flavor makes it a classic cocktail mixer.

Sparkling Mineral Water

Sparkling mineral water is sourced from natural springs or wells. As the water travels through underground rock, it absorbs naturally occurring minerals like calcium, magnesium, and potassium. The carbonation can be naturally present from geological activity or added later during bottling. Due to its natural origin, the mineral profile and flavor vary significantly by brand and source. For a nutritional boost from naturally occurring minerals, sparkling mineral water is an excellent option.

Nutritional Considerations for Your Choice

Making the right choice involves more than just taste; it's also about checking the nutrition labels. Here’s what to look for on your nutrition diet journey:

Added Sugars and Artificial Sweeteners: While plain soda water has zero calories and sugar, many flavored versions include sweeteners. Always check the label. Some brands, like Liquid Death and Spindrift, use natural fruit juices, which contribute minimal calories and sugar, while others rely on essences for flavor without any sugar. Artificial sweeteners, while calorie-free, may cause digestive upset in some individuals.
Sodium Content: If you are monitoring your sodium intake, seltzer water is your safest bet, as it typically contains none. Club soda, by definition, has added sodium from mineral salts. Naturally sourced sparkling mineral water has varying sodium levels depending on the spring, so it's always best to check the label. For example, Aqua Carpatica boasts a very low sodium content.
Mineral Profile: Sparkling mineral water can be a source of essential minerals. Brands like Gerolsteiner are known for their high Total Dissolved Solids (TDS), providing a robust mineral profile. This can be beneficial for replacing electrolytes lost during exercise.

How to Choose the Best Soda Water for You

Your personal preference and nutritional goals should guide your choice:

For pure hydration with no additives: Opt for plain seltzer water, which is just carbonated water with no added minerals or sodium. Brands like Polar and Bubly are widely available and offer a clean, bubbly experience.
For a flavorful, zero-calorie soda alternative: Look for brands that use natural essences for flavor, like LaCroix or Waterloo. These provide a taste without added sugars or calories.
For a hint of natural fruit sweetness: Spindrift uses a splash of real fruit juice for flavor. This introduces a minimal amount of natural sugar and calories but offers an authentic fruit taste.
For cocktail mixing: Club soda's added minerals enhance the flavor of many cocktails. Canada Dry Club Soda is a reliable, versatile choice for this purpose.
For naturally-occurring minerals: Explore sparkling mineral water brands like Topo Chico, Perrier, or Gerolsteiner. These provide a unique flavor profile and natural minerals directly from their source.
For maximum customization: Consider a SodaStream machine. This allows you to carbonate your own filtered tap water, providing endless options for creating custom flavors with fresh fruit, juice, or flavor drops.

Comparing Popular Soda Water Brands


Brand	Type	Carbonation	Mineral/Sodium Info	Flavors	Best Use
LaCroix	Seltzer (essenced)	Medium	Low sodium, no minerals	Wide variety of zero-sweetener flavors	Everyday flavored sipping
Topo Chico	Sparkling Mineral	Very Strong	Moderate-high minerals; low-moderate sodium (check label)	Unflavored, lime, grapefruit	High-carbonation sipping, cocktails
Spindrift	Seltzer + Real Juice	Medium	Low sodium, no minerals	Real fruit juice blends	Authentic fruit taste
Polar Seltzer	Seltzer	Medium	Low sodium, no minerals	Large rotating variety of flavors	Value/bulk buy, budget-friendly
Canada Dry Club Soda	Club Soda	Medium-strong	Added minerals (including sodium)	Unflavored	Classic cocktail mixer
Gerolsteiner	Sparkling Mineral	Medium	Very high TDS (minerals)	Unflavored	Enjoying with meals, mineral boost
AQUA Carpatica	Sparkling Mineral	Natural	Very low sodium, naturally carbonated	Unflavored	Low-sodium diet, mineral-rich

Conclusion: Making the Healthiest Bubble Choice

Finding the best soda water to buy for your diet depends on your specific needs and preferences. While plain seltzer offers the cleanest option for simple hydration, sparkling mineral water can provide a nutritional boost from naturally occurring minerals. Flavored seltzers are an excellent zero-calorie alternative to sugary soft drinks, but always verify the ingredients to avoid unwanted sweeteners. By understanding the key differences between seltzer, club soda, and mineral water, you can confidently choose the bubbly beverage that best supports your overall nutrition diet.

Tips for Enjoying Your Bubbly Water

Add fresh flavor: Enhance plain seltzer with slices of cucumber, lemon, lime, or berries for a refreshing twist without added sugar or calories.
Create healthy mixers: Use plain seltzer or soda water as a base for low-calorie cocktails and mocktails.
Make it at home: A SodaStream or similar machine allows you to create carbonated water from your tap, giving you full control over the process and ingredients.
Consider hydration: If plain water is a struggle, the effervescence of soda water can make drinking more enjoyable and help you meet your daily hydration goals.

Sparkling water is a great way to stay hydrated, especially for those looking to cut down on sugary drinks.

Frequently Asked Questions

Yes, in its plain, unsweetened form, soda water (including seltzer) is just as hydrating as regular water and is a perfectly healthy zero-calorie, zero-sugar beverage.

Carbonated water is slightly acidic, which can potentially weaken tooth enamel over time with excessive consumption. It is significantly less acidic than sugary sodas, and drinking it in moderation or with meals can help minimize any risks.

Yes, the carbonation in sparkling water has been shown to aid digestion by promoting stomach acid production and helping to relieve indigestion and bloating in some individuals.

Seltzer is simply water infused with carbon dioxide and contains no added minerals. Club soda also has added CO2 but includes mineral salts like sodium bicarbonate and potassium sulfate, which give it a distinct flavor.

Club soda is generally considered best for cocktails due to its added minerals, which can enhance the flavor of mixed drinks. For those who prefer a more neutral base, plain seltzer is a good alternative.

Flavored soda waters can be healthy, but it depends on the ingredients. Always check for added sugars and artificial sweeteners. Brands that use natural fruit essences or small amounts of real fruit juice are typically the healthiest flavored options.

No. Mineral water is sourced from underground springs and contains naturally occurring minerals. Sparkling water, or seltzer, is plain water with added CO2 and often has a lower mineral content unless minerals are specifically added.