What is the healthiest canned sparkling water?

According to a survey, over 13% of Americans drink sparkling water regularly. With a growing number of choices on the market, many people are asking: what is the healthiest canned sparkling water? The answer depends on what you prioritize in your diet.

Quick Summary

The healthiest canned sparkling water contains no added sugar, artificial sweeteners, or excessive sodium, focusing on pure hydration. Factors like natural flavors versus real juice and mineral content also influence your choice.

Key Points

• Check Ingredients: The healthiest canned sparkling water has a simple ingredient list: carbonated water and possibly natural fruit essences or real fruit juice.

• Avoid Added Sugars: Always look for zero added sugar or artificial sweeteners to make the healthiest choice.

• Mind the Sodium: Seltzers are typically sodium-free, while club soda has added sodium and some mineral waters contain it naturally.

• Consider Dental Health: Be aware that the acidity in flavored sparkling water, especially citrus, can wear down tooth enamel over time. Moderation is key.

• Pick Your Flavoring: Choose between zero-calorie natural essences (e.g., LaCroix, Bubly) or real fruit juice with minimal natural sugars (e.g., Spindrift).

• Choose the Right Type: Seltzer is plain and purest, while mineral water can provide additional electrolytes.

Understanding Sparkling Water: Seltzer vs. Mineral Water

Before diving into specific brands, it's helpful to understand the different types of carbonated water available in cans.

• Seltzer Water: This is plain water that is artificially carbonated by infusing it with carbon dioxide. It has no added minerals or flavors, offering a clean, neutral taste. This is often the purest option for those who want just water and bubbles.
• Sparkling Mineral Water: This water comes from a natural spring or well and is naturally carbonated, though sometimes extra CO2 is added. It contains naturally occurring minerals like sodium, magnesium, and calcium, which can affect its taste and provide extra nutrients. The mineral content varies depending on the source.
• Club Soda: Similar to seltzer, club soda is artificially carbonated water, but with added minerals like sodium bicarbonate and potassium sulfate. These are added to create a slightly salty or tangy taste and enhance its use as a mixer.

Key Factors for Choosing the Healthiest Option

When evaluating canned sparkling waters for their health benefits, several key factors should guide your decision. Always read the nutrition label and ingredient list carefully.

Zero Added Sugars and Artificial Sweeteners

The most significant factor in choosing a healthy sparkling water is the absence of added sugars and artificial sweeteners. Sugary drinks are linked to weight gain, dental decay, and other health issues, and sparkling water can be a great, zero-calorie replacement. Many flavored options use natural or artificial sweeteners, so checking the label is crucial. Some brands use plant-based sweeteners like stevia, while others opt for artificial ones that can affect the gut microbiome. The healthiest option is always unsweetened.

Low Sodium Content

For those watching their sodium intake, especially individuals with underlying kidney or heart issues, paying attention to sodium levels is important. Club soda, by definition, has added sodium. Some natural mineral waters also contain sodium, though typically in lower amounts than club soda. Most plain seltzers are naturally sodium-free. For the lowest sodium content, seek out plain seltzer or natural mineral waters that are explicitly low in sodium, like Aqua Carpatica.

Natural Flavors vs. Real Fruit

Flavored sparkling waters offer variety, but their flavoring source can differ. Some brands, like LaCroix and Bubly, use "natural essences" derived from the oils of fruits, which contain no calories or sugar. Other brands, most notably Spindrift, use a splash of real, squeezed fruit juice for flavor. This provides a more authentic taste but adds a small amount of natural sugar and calories. For the absolute healthiest choice, the purest option is unflavored water. However, if you prefer flavor, unsweetened options with fruit essence or a very small amount of real fruit juice are best.

Dental Health Considerations

While generally better for teeth than soda, sparkling water is still slightly acidic due to the carbonation process, which creates carbonic acid. Frequent sipping throughout the day, especially of citrus-flavored varieties with additional citric acid, can contribute to enamel erosion over time. To minimize risk, dentists recommend drinking flavored sparkling water with meals, using a straw, or rinsing your mouth with plain water afterward.

Packaging and Sustainability

For the environmentally conscious, the packaging material is a factor. Aluminum cans are generally considered more sustainable than plastic bottles due to their higher recycling rates and lighter weight for transport. Brands like Liquid Death have made canned water their signature, while many seltzers are also sold in recyclable cans.

Canned Sparkling Water Comparison Table

Brand	Type	Sweeteners	Flavors	Sodium	Key Takeaway
Waterloo	Seltzer	None	Bold natural essences	Zero mg	Best for bold, zero-sugar flavor
LaCroix	Seltzer	None	Subtle natural essences	Zero mg	Best for mild, zero-sugar flavor
Spindrift	Sparkling + Real Juice	None (from fruit)	Real squeezed fruit juice	Low	Best for real fruit taste, some natural sugar
Bubly	Seltzer	None	Natural essences	Zero mg	Great widely available, zero-sugar option
Topo Chico	Mineral Water	None	Unflavored + some flavors	Low-Moderate	Best for high carbonation and minerals
AHA	Seltzer	None	Unique flavor pairings (essences)	Zero mg	Good variety of zero-sugar, zero-sodium flavors

Choosing a Brand: Our Top Picks

Best Unsweetened Option

For the purest and healthiest choice, any plain seltzer water without added ingredients is ideal. Waterloo offers a great range of zero-sugar, zero-sodium flavored options if you want a more distinct taste than LaCroix.

Best for Natural Fruit Flavor

Spindrift is the clear winner here, as it uses real squeezed fruit juice. This is a great choice if you prefer a less artificial taste and don't mind a few calories from the fruit itself.

Best for Mineral Content

Natural mineral waters like Topo Chico and Gerolsteiner contain minerals that can offer additional health benefits and a distinctive taste. For those with no mineral-restrictive conditions, this can be a great way to re-mineralize. Note that some brands contain a moderate amount of sodium naturally.

Best Budget-Friendly Option

Brands like Bubly and Polar Seltzer are widely available and offer a budget-friendly way to enjoy sparkling water without sacrificing health standards. They typically contain zero calories, sweeteners, or sodium.

Conclusion: The Final Verdict

Ultimately, the healthiest canned sparkling water is an unflavored, unsweetened seltzer or natural mineral water. These options offer hydration without any added calories, sugars, or artificial ingredients. However, high-quality flavored seltzers, like those from Waterloo or LaCroix, that use natural essences without sweeteners are also excellent choices. For an authentic taste with minimal natural fruit sugar, Spindrift is a fantastic option. By prioritizing a clean ingredient list and considering factors like sodium and dental health, you can easily find a canned sparkling water that fits a healthy lifestyle.

For more dietitian-backed advice on sparkling water, read this article from TODAY.com on the topic: Is Sparkling Water Good For You? Dietitians Explain.

Frequently Asked Questions

Does sparkling water hydrate you as well as regular water?

Yes, plain sparkling water is just as hydrating as regular still water and counts toward your daily fluid intake.

Can sparkling water cause digestive issues like bloating?

For some people, the carbonation in sparkling water can cause bloating, gas, or worsen reflux symptoms. If this occurs, it's best to moderate your intake or stick to still water.

Is sparkling water bad for your teeth?

Plain, unflavored sparkling water is minimally erosive to tooth enamel. However, flavored varieties, especially citrus, have higher acidity and can increase the risk of enamel erosion with frequent sipping. Drinking with meals or using a straw can help.

Are 'natural flavors' in sparkling water bad for you?

In sparkling water, 'natural flavors' often refer to fruit essences or extracts derived from natural sources, without adding sugar or calories. They are generally considered safe, but some people prefer products with no additives at all, like real fruit juice or unflavored water.

What is the difference between seltzer and mineral water?

Seltzer is artificially carbonated tap water without added minerals. Sparkling mineral water comes from a natural source, contains naturally occurring minerals, and is naturally carbonated, though sometimes enhanced.

Is Spindrift a healthier option than LaCroix?

Spindrift is considered a healthy option as it uses real fruit juice for flavor, avoiding artificial essences. While this adds a minimal amount of natural sugar, some prefer it for the authentic fruit taste, while LaCroix's zero-calorie essences appeal to others.

Can I drink canned sparkling water every day?

For most healthy people, drinking canned sparkling water daily is fine, particularly if it's unsweetened. However, if you have concerns about dental erosion or bloating, moderation is recommended. Always listen to your body and check for additives.