What is the drink with the least sugar? A complete guide to low-sugar beverages

November 18, 2025 •

4 min read

Approximately half of the added sugar in the typical American diet comes from beverages. When seeking to improve your health, knowing what is the drink with the least sugar and opting for unsweetened beverages is one of the most effective and straightforward changes you can make.

Quick Summary

The beverage with the least sugar is plain water, but several other zero-sugar options are also available. Unsweetened coffee, herbal tea, and plain sparkling water are excellent choices for flavor without sugar. This guide highlights the best low-sugar beverages and explains how to avoid common sugary drink pitfalls.

Key Points

Plain Water is the Healthiest Choice: With zero grams of sugar, plain water is the ultimate zero-sugar beverage for hydration.
Unsweetened Coffee and Tea Are Zero-Sugar: Enjoying black coffee or tea without added sugar is a simple way to cut calories and sugar.
Sparkling Water Replaces Soda: For a fizzy fix without the sugar, choose plain or naturally flavored sparkling water.
Infuse Water Naturally: Add fruits like lemon or herbs like mint to plain water for flavor without adding sugar.
Avoid Hidden Sugars: Be wary of beverages labeled as 'healthy', such as fruit juices and flavored waters, which can contain a lot of sugar.
Limit Artificial Sweeteners: While zero-calorie, artificial sweeteners can increase your craving for sweet tastes, making it harder to reduce your overall sugar intake.

The Uncontested Winner: Plain Water

For those wondering what is the drink with the least sugar, the answer is simple and clear: plain water. It contains zero calories, zero carbohydrates, and zero sugar, making it the healthiest and most fundamental option for hydration. Staying adequately hydrated helps your kidneys flush out excess sugar, a significant benefit for managing blood sugar levels. Water is also the most inexpensive and accessible beverage available, flowing freely from most taps.

Flavorful Ways to Enjoy Plain Water

If you find plain water too boring, infusing it with natural ingredients can add flavor without adding sugar.

Citrus slices: Add lemon, lime, or orange slices for a zesty kick.
Fresh herbs: Mint, basil, or rosemary can provide a refreshing, aromatic twist.
Berries and melon: Use frozen or fresh strawberries, raspberries, or watermelon chunks for a fruity flavor.
Cucumber: Sliced cucumber with mint creates a spa-like, cool drink.

Excellent Low-to-Zero Sugar Alternatives

Beyond plain water, several other beverages are naturally low in sugar or can be prepared without adding sugar.

Unsweetened Coffee and Tea

For many, coffee and tea are daily staples. When consumed without added sweeteners, they are virtually sugar-free and offer numerous health benefits from their antioxidants and plant compounds.

Coffee: Regular coffee, hot or cold brew, contains zero sugar. Studies show that regular consumption of black coffee may lower the risk of developing type 2 diabetes. Just be mindful of high-sugar creamers and syrups that can turn a healthy drink into a sugar bomb.
Tea: All varieties of unsweetened tea, including black, green, white, and herbal, are fantastic options. Green tea is particularly noted for helping to lower fasting blood glucose levels.

Sparkling Water (Seltzer)

Plain sparkling water is another zero-calorie, zero-sugar alternative to sugary soda. Many brands offer flavored versions that use natural fruit essences rather than sugar or artificial sweeteners, such as LaCroix, Bubly, and Waterloo. These can be a great way to satisfy a craving for a fizzy drink without the health risks of soda.

Unsweetened Plant-Based Milks

For those who prefer a creamier drink, unsweetened almond, soy, or cashew milk are excellent low-sugar choices. Look for the 'unsweetened' label, as many flavored versions contain significant amounts of added sugar.

Vegetable Juice

While fruit juices are often loaded with sugar, vegetable juices can be a great, low-sugar option, especially when made from non-starchy vegetables like cucumbers, celery, and leafy greens. Opting for low-sodium, 100% vegetable juice can provide a nutrient boost with minimal sugar.

Comparison Table: Common Drinks by Sugar Content

To illustrate the stark differences, here is a comparison of typical sugar contents in various beverages based on an approximate 12-16 oz serving.


Drink Category	Example Beverage	Approximate Sugar (g)	Typical Serving Size (oz)	Notes
Zero Sugar	Plain Water, Unsweetened Coffee/Tea	0 g	12 oz	Healthy, no calories, no sugar
Low Sugar	Unsweetened Almond Milk	1-2 g	8 oz	Check labels for 'unsweetened'
Low Sugar	Plain Sparkling Water	0 g	12 oz	Naturally zero-sugar, choose unflavored
Moderate Sugar	Coconut Water	9 g	8 oz	Natural sugar, but can be high; choose unsweetened
High Sugar	Sports Drink	20 g	20 oz	Often loaded with added sugars
High Sugar	Flavored Vitamin Water	20 g	20 oz	Can have as much sugar as soda
Very High Sugar	Fruit Juice (Apple)	38 g	15 oz	Lacks fiber of whole fruit
Very High Sugar	Regular Soda (Coca-Cola)	39 g	12 oz	High sugar, empty calories

How to Reduce Your Sugar Intake from Drinks

Cutting back on sugary drinks can be challenging, but it is one of the most effective changes for improving your health. Start by gradually reducing the amount of sugar you add to your hot drinks, eventually cutting it out altogether. If you enjoy fizzy drinks, transition from sugary sodas to sparkling water with a splash of fruit juice or a wedge of fresh citrus. For more tips, the UK's National Health Service offers a comprehensive guide on cutting down on sugar.

Read the labels: Be a savvy consumer and read nutritional information to spot hidden sugars, especially in flavored waters, teas, and milk alternatives. Ingredients ending in '-ose' like fructose and sucrose are sugars.
Don't substitute with artificial sweeteners: While they contain no sugar, they can still increase your tolerance for sweetness, which can hinder your long-term goal of reducing sugar intake.
Make it a habit: Carry a reusable water bottle to make healthy hydration easy and accessible throughout the day.

Conclusion

While many beverages contain surprisingly high levels of sugar, the clear answer to "what is the drink with the least sugar?" remains plain water. For those seeking variety, unsweetened tea, black coffee, and plain sparkling water are excellent alternatives that provide flavor without compromising your health goals. By making mindful beverage choices, such as infusing water with natural flavors and reading labels carefully, you can significantly reduce your sugar intake and move towards a healthier lifestyle.

Frequently Asked Questions

Plain water is the only beverage with absolutely zero sugar, calories, and carbohydrates.

Yes, unsweetened iced tea is sugar-free as long as no sweeteners are added during preparation or manufacturing. Always check the label on bottled versions.

Even 100% fruit juice contains high levels of natural sugars (fructose) and lacks the fiber of whole fruit. The lack of fiber means the sugar is absorbed quickly, causing a blood sugar spike.

Many brands of flavored sparkling water, like LaCroix and Bubly, are sugar-free and use natural fruit essence for flavor. However, it's always best to check the nutritional label to be sure.

While artificial sweeteners are sugar-free, some experts advise against them on a low-sugar diet. They can increase your preference for sweet flavors, potentially hindering your long-term goal of reducing sweetness.

You can add a dash of cinnamon or nutmeg to your coffee grounds before brewing for a natural flavor boost. Alternatively, try adding a small amount of unsweetened almond or oat milk.

Unsweetened almond milk is one of the lowest in sugar among plant-based milk alternatives, typically containing only 1 to 2 grams per serving. Ensure you choose the 'unsweetened' variety.