What is the Healthiest Type of Soda to Drink? A Comprehensive Guide

November 16, 2025 •

4 min read

With the average 12-ounce can of sugary soda containing over 10 teaspoons of added sugar, many people are looking for better options and often wonder what is the healthiest type of soda to drink. The answer is nuanced, as true 'healthy' sodas are rare, but several functional and low-sugar alternatives offer a better choice for your wellness goals.

Quick Summary

This guide examines a range of healthier soda alternatives, including sparkling waters, prebiotic and probiotic beverages, and zero-calorie options. We compare ingredients, potential health benefits, and risks to help you make informed decisions about your fizzy drink choices.

Key Points

No Single 'Healthiest' Soda: There is no one "healthiest" traditional soda, and most are high in sugar and empty calories.
Opt for Sparkling Water: Unsweetened sparkling, mineral, or seltzer water provides fizz without sugar, calories, or artificial ingredients.
Try Prebiotic and Probiotic Sodas: Functional sodas like Olipop and Poppi offer a lower-sugar option, though the health benefits are still debated.
Exercise Caution with Diet Soda: Artificial sweeteners in diet sodas may have health implications and offer no nutritional value, despite being zero-calorie.
Check for Added Sugar: Always read labels and choose drinks with minimal or no added sugars and a short, recognizable ingredient list.
Homemade is Healthiest: Creating your own 'soda' with sparkling water and fresh fruit juice or herbs is the most controlled and customizable healthy option.

The Problem with Traditional Sugary Sodas

Traditional sodas are well-known for their high sugar content and empty calories, which have been linked to numerous health issues. Regular consumption of sugar-sweetened beverages is a significant risk factor for obesity, type 2 diabetes, heart disease, and dental problems due to both sugar and acidity. While enjoying a classic soda occasionally is fine, making it a regular habit is discouraged by health experts.

Healthier Alternatives to Traditional Soda

Fortunately, a booming market for healthier alternatives exists, each with its own set of characteristics. The "healthiest" choice ultimately depends on what you're looking to replace in your current habit, whether it's the taste, the caffeine, or just the satisfying fizz.

Sparkling and Flavored Waters

Plain sparkling, seltzer, and mineral waters are some of the simplest and purest alternatives, providing carbonation without any calories, sugar, or sweeteners.

Seltzer water: Plain water with added carbon dioxide.
Club soda: Carbonated water with added minerals like sodium bicarbonate and potassium sulfate for a slightly saltier taste.
Mineral water: Sourced from natural springs, it contains naturally occurring minerals and can be naturally or artificially carbonated.
Flavored sparkling water: Brands like LaCroix, Bubly, and Waterloo offer zero-calorie, zero-sugar options using natural essences. For a hint of real fruit, Spindrift uses a splash of real fruit juice and puree, resulting in a low-calorie, low-sugar beverage.

Functional Sodas: Prebiotics and Probiotics

Several newer brands market their sodas with added functional benefits for gut health. They typically contain prebiotics (fiber that feeds gut bacteria) or probiotics (live cultures).

Olipop: A popular prebiotic soda brand that uses prebiotic fiber from ingredients like cassava root and chicory root. It offers a low-sugar and lower-calorie option compared to traditional soda, but experts question if the prebiotic dose is enough to have a significant effect.
Poppi: Another prebiotic soda that uses a small amount of apple cider vinegar and prebiotic fiber. It is low in calories and sugar, and is sweetened with a combination of fruit juice and stevia.
Culture Pop: A probiotic soda containing live cultures and flavored with fruit juice and spices.

Zero-Calorie, Naturally Sweetened Sodas

For those seeking zero-sugar without artificial sweeteners, some brands use plant-based alternatives like stevia.

Zevia: This zero-calorie soda uses stevia leaf extract for sweetness. It's free from artificial sweeteners and comes in a wide variety of classic soda flavors.

Kombucha

This fizzy, fermented tea contains probiotics for gut health and is lower in sugar than most traditional sodas. The bold flavor can take some getting used to, but many brands offer a wide variety of flavors, including soda-like options. It's crucial to check the sugar content, as it can vary between brands.

The Controversial Choice: Diet Soda

Diet sodas, which contain artificial sweeteners, are often seen as a simple swap for sugary versions. While they offer a calorie-free alternative, the long-term health implications are debated. Some studies link artificial sweeteners to potential metabolic syndrome, weight gain, and disruptions to the gut microbiome. The World Health Organization (WHO) even classified aspartame as a possible carcinogen, though in amounts well above what is consumed by most people. Ultimately, diet sodas provide zero nutritional value and are not recommended as a long-term healthy habit.

Comparison of Soda Types


Feature	Traditional Soda	Diet Soda	Prebiotic/Probiotic Sodas	Flavored Sparkling Water
Sugar	Very High	Zero	Low to Very Low	Zero
Calories	High	Zero	Low	Zero
Sweeteners	High Fructose Corn Syrup, Sugar	Artificial Sweeteners (Aspartame, Sucralose)	Real Fruit Juice, Stevia, Monk Fruit, Allulose	None
Health Concerns	Obesity, Diabetes, Dental Erosion	Metabolic Issues, Gut Disruption, Dental Erosion	Possible digestive upset from fiber or cultures	Dental erosion with high acidity (less than soda)
Benefits	None (empty calories)	Lower calorie intake	Potential gut health support	Hydration, Zero Calories, No sweeteners
Taste	Sweet, Traditional Flavors	Sweet, sometimes with an aftertaste	Less sweet, complex, and fruity flavors	Subtle, crisp, and refreshing

How to Choose the Right Soda Alternative

For zero sugar and no aftertaste: Plain or naturally flavored sparkling water is your best bet. You get the satisfying carbonation without any sweetness. Add a squeeze of fresh lemon or lime for a simple upgrade.
To satisfy a classic craving: Zero-calorie, stevia-sweetened options like Zevia mimic traditional soda flavors without sugar or artificial sweeteners.
To support gut health: Prebiotic or probiotic sodas like Olipop, Poppi, or Culture Pop offer a functional component. Just be mindful of the added sugar and check the fiber content to see if it's truly substantial.
To wean off soda gradually: Starting with diet soda might be a stepping stone, but aim to transition to genuinely healthier, less-sweet alternatives over time. The less sweetness you consume, the more your palate will adjust.

Ultimately, the healthiest drink is water. However, for those seeking a bubbly treat, being aware of the ingredients and potential health effects of the various alternatives is the key to making a healthier choice. The American Heart Association recommends limiting added sugar intake, so opting for a low-sugar, naturally-sweetened, or zero-calorie alternative is always a step in the right direction.

Conclusion

While the concept of a truly "healthy" soda is debatable, a wide array of much healthier alternatives exists. Traditional, high-sugar sodas should be limited due to their links with chronic diseases. Diet sodas, while calorie-free, present their own set of potential risks due to artificial sweeteners and offer no nutritional benefit. The best choices include flavored sparkling waters, prebiotic/probiotic sodas, and stevia-sweetened options, depending on your individual health priorities. By understanding your options and checking nutritional labels, you can find a fizzy drink that better aligns with your health and wellness goals without sacrificing flavor.

Frequently Asked Questions

From a calorie and sugar perspective, diet soda is better as it contains neither. However, it provides no nutritional value, and some studies link its artificial sweeteners to potential metabolic issues, weight gain, and gut microbiome disruptions, so it is not a universally recommended healthy choice.

A prebiotic soda is a beverage that contains prebiotic fiber, which feeds the beneficial bacteria in your gut. Brands like Olipop and Poppi market these low-sugar, low-calorie sodas for their potential digestive health benefits.

While all carbonated drinks are slightly more acidic than still water, plain sparkling water poses very little risk to tooth enamel compared to traditional sugary sodas. The primary risk comes from added sugars and citric acid in flavored versions.

Seltzer is plain water artificially carbonated. Club soda is carbonated water with added minerals for a specific taste. Mineral water comes from a natural spring and contains naturally occurring minerals, which may be naturally or artificially carbonated.

Yes, a simple and healthy option is to combine plain sparkling water with fresh fruit juice, mashed berries, or herbs like mint. This allows you to control the exact amount of sugar and ingredients.

Kombucha is a fermented tea that offers probiotics for gut health and can be a good low-sugar, fizzy alternative. Just be sure to check the sugar content of specific brands, as it can vary.

Stevia is a natural, plant-based sweetener that adds no calories or sugar, making sodas like Zevia a healthier alternative to both regular and diet sodas. However, as with any packaged beverage, moderation is key.