What is the healthiest drink to get at a restaurant?

October 10, 2025 •

4 min read

According to the CDC, frequently consuming sugar-sweetened beverages is associated with a higher risk of chronic diseases such as type 2 diabetes and heart disease. When dining out, making a mindful choice about your drink is just as important as your meal, and the key question is: what is the healthiest drink to get at a restaurant?.

Quick Summary

This guide outlines the best zero-calorie and nutrient-rich beverage options available at most restaurants, emphasizing how to avoid hidden sugars in juices, sodas, and mixed drinks. It details specific smart choices, from plain and infused waters to teas and mocktails, providing an easy comparison to help you stay hydrated and healthy when dining out.

Key Points

Start with water: Plain water, sparkling water, or fruit-infused water are the best zero-calorie, zero-sugar options for hydration.
Choose unsweetened: Opt for unsweetened iced tea or black coffee to get a dose of antioxidants without the added sugar.
Be cautious with juices: While 100% fruit juice provides vitamins, it can be high in sugar. Order smaller portions or mix with sparkling water to dilute.
Check your mocktails: Don't assume mocktails are healthy. Ask for them to be made with club soda instead of sugary mixes and syrups.
Know what to avoid: Regularly avoid soda, sugary sports drinks, and pre-sweetened teas to significantly cut down on your sugar intake.

Water: The Undisputed Healthiest Choice

When it comes to the absolute healthiest option, plain water is the clear winner. It contains zero calories, zero sugar, and no artificial ingredients. It's the most effective way to stay hydrated, which is crucial for bodily functions, energy levels, and overall health. Even just having a glass of water between alcoholic beverages can help you stay hydrated.

Restaurants often offer more than just a basic glass of water. Consider these simple yet satisfying variations:

Infused Water: Many establishments now provide water infused with fresh fruits (like lemon or berries) or herbs (like mint or cucumber). This adds flavor without adding sugar or calories.
Sparkling Water: If you're craving something with a bit of fizz, unsweetened sparkling water is a fantastic, calorie-free alternative to soda.

Unsweetened Teas and Coffee

Both tea and coffee offer excellent, low-calorie options, but the key is to order them unsweetened. Many restaurant versions of iced tea are pre-sweetened and loaded with sugar.

Unsweetened Iced Tea: A classic and refreshing choice. Green tea, in particular, is packed with powerful antioxidants called polyphenols, which help combat inflammation and cell damage.
Coffee: A simple cup of black coffee or unsweetened iced coffee is a great pick-me-up. Coffee contains beneficial plant nutrients and can help with alertness.
Herbal Teas: Many restaurants carry herbal teas like chamomile or peppermint, which offer antioxidants and can aid digestion.

Healthier Juice and Milk-Based Choices

While fruit juices can contain a lot of sugar, healthier, low-sugar options exist. It is always important to confirm if the juice is freshly pressed and not from a sweetened concentrate.

Pomegranate Juice: Contains a high concentration of antioxidants and has been shown to potentially lower blood pressure.
100% Orange Juice: A good source of hydration and immune-boosting Vitamin C, but should still be consumed in moderation due to its sugar content.
Kefir or Low-Fat Milk: For a creamy, nutrient-dense option, a low-fat milk or fermented kefir can be a great choice. Kefir is rich in probiotics and can support gut health. Some people, however, may find milk difficult to digest.

Comparison of Healthy Restaurant Drink Options


Drink Option	Calories	Sugar Content	Primary Benefits	Notes
Plain Water	0	0g	Hydration	Best for overall health; customizable with fruit/herbs.
Unsweetened Iced Tea	0-5	0-1g	Antioxidants, hydration	Confirm with your server that it is truly unsweetened.
Sparkling Water	0	0g	Hydration, fizz	A great soda alternative; often available flavored.
Black Coffee	2-5	0g	Antioxidants, alertness	Avoid sugary syrups and whipped cream.
Kombucha	30-60	Low	Probiotics, gut health	Some brands are higher in sugar; check with your server.
Coconut Water	45-60	Moderate	Electrolytes, hydration	A good sports drink alternative; check for added sugar.
100% Fruit Juice	100+	High	Vitamins (e.g., Vit C)	Higher in sugar; best in small, diluted portions.

Navigating the Mocktail Menu

In recent years, mocktail menus have become a popular and healthier alternative to both alcohol and sugary sodas. However, not all mocktails are created equal. Some can be just as loaded with sugar as their alcoholic counterparts.

When ordering a mocktail, follow these tips to ensure a healthier choice:

Ask for Club Soda or Seltzer: Request that your mocktail be made with club soda or seltzer instead of sugary mixers like tonic water or pre-made syrups.
Go Simple: A simple combination of fruit juice and sparkling water can be both refreshing and lower in sugar.
Consider a Virgin Mojito: A mix of muddled mint, lime, and soda water can be a delicious, low-sugar treat.

What to Avoid

When trying to make the healthiest drink choice, it is important to be aware of the most common high-sugar offenders:

Regular Soda: A 12-ounce can of soda can contain nearly 10 teaspoons of sugar, a significant contributor to weight gain and chronic health issues.
Sports Drinks: These are often full of sugar and are only necessary for extreme endurance athletes. For most people, plain water is the best rehydration method.
Sweetened Teas and Flavored Coffees: As mentioned, pre-sweetened versions of these drinks can be just as bad as soda. Always ask for unsweetened.
Thick Smoothies: While smoothies can be nutrient-dense, many restaurant versions are loaded with extra sugar and large portion sizes.

Conclusion

Choosing a healthy drink at a restaurant doesn't have to be complicated. Water in its various forms is always the top choice, but plenty of other delicious and nutritious options exist if you know what to look for. By opting for unsweetened teas, mindful mocktails, and being aware of hidden sugars, you can easily make smart choices that support your health goals while still enjoying your dining experience. For more in-depth information on healthy eating while dining out, the Harvard T.H. Chan School of Public Health offers excellent resources on their website.

Frequently Asked Questions

While diet soda is calorie-free, it is sweetened with artificial sweeteners. For better overall health, dietitians often recommend prioritizing water, unsweetened tea, or coffee instead.

For the average person dining out, sports drinks are not a good choice because they are typically high in sugar and calories. Plain water is the best option for rehydration unless you are a high-endurance athlete.

To avoid hidden sugars, always ask if a drink is pre-sweetened. For teas, coffees, or lemonades, request the unsweetened version. For cocktails and mocktails, specify club soda as the mixer and ask for fresh juice instead of syrup.

While 100% fruit juice contains vitamins and antioxidants, it also has a high concentration of sugar and calories. It's best to enjoy it in smaller quantities or diluted with water to get the benefits without excessive sugar.

For a low-sugar alternative, try a mocktail made with muddled fruit and club soda, or a simple club soda with a splash of 100% juice and a lime wedge. A virgin Bloody Mary is also a flavorful, low-sugar option.

Yes, many restaurants offer fruit-infused water or can provide a side of lemon, lime, or cucumber to add to your plain or sparkling water for extra flavor.

Milk can be a good source of calcium, vitamin D, and protein, especially low-fat or fat-free varieties. However, watch out for high-calorie additions in lattes or smoothies, and consider unsweetened fortified soy milk as an alternative if you are lactose intolerant.