What Kind of Pop Can You Have on Keto? Your Guide to Bubbly Drinks

December 9, 2025 •

3 min read

With approximately half of American adults drinking at least one sugary soda daily, the search for a keto-friendly alternative is a priority for many starting the diet. Navigating what kind of pop can you have on keto requires understanding sweeteners and healthier sparkling alternatives to satisfy that craving without breaking ketosis.

Quick Summary

Explore which commercial zero-carb sodas fit the keto diet, learn about the debate surrounding artificial sweeteners, and find inspiration for crafting delicious, simple homemade fizzy drinks.

Key Points

Diet Sodas are Technically Keto: Brands like Diet Coke and Coke Zero contain zero net carbs and are technically okay on keto, but they use controversial artificial sweeteners.
Natural Sweeteners are a Safer Bet: For a cleaner option, seek out brands like Zevia and Olipop, which are sweetened with natural zero-carb alternatives like stevia and monk fruit.
Sparkling Water is the Simplest Alternative: Unsweetened sparkling water (LaCroix, Perrier) is a foolproof, zero-calorie, and zero-carb way to satisfy your craving for fizz.
Homemade Pop Offers Full Control: Mixing carbonated water with your choice of keto sweetener, natural flavors like citrus juice, or heavy cream allows you to customize your own healthy soda.
Check Labels Carefully: Some seemingly innocent flavored sparkling waters or energy drinks can contain hidden sugars and carbs that could unexpectedly kick you out of ketosis.
Listen to Your Body and Practice Moderation: Excessive consumption of any sweetened beverage, even zero-carb ones, can potentially disrupt metabolic function or cause cravings for some individuals.

Understanding Your Pop Options on Keto

Regular soda is packed with sugar and carbs, making it a definite no-go for anyone following a ketogenic diet. The good news is that there are many ways to enjoy a bubbly beverage without compromising your ketosis. The best path forward depends on your personal preferences regarding sweeteners and additives.

The Zero-Carb Soda Landscape

When it comes to store-bought options, the key is to look for 'zero-sugar' or 'zero-calorie' versions. Popular brands like Diet Coke, Coke Zero, and Diet Pepsi fall into this category and are technically keto-compliant due to their lack of net carbs. However, these drinks contain artificial sweeteners like aspartame and sucralose, which have a mixed reputation in the health community. While they don't contain sugar, some studies suggest that artificial sweeteners may disrupt the gut microbiome and potentially increase sugar cravings, which can be counterproductive for long-term diet adherence.

Sparkling Water: The Cleaner Alternative

For a simpler, cleaner option, sparkling water is an excellent choice. Brands like LaCroix, Perrier, and Aura Bora offer zero-calorie, zero-carb, and unsweetened varieties. They provide the satisfying fizz of a soda without any of the added sweeteners or calories. For a flavor boost, many people simply add a squeeze of fresh lemon or lime, or infuse their water with fruits or herbs.

Natural Sweeteners and Healthier Brands

For those who prefer a sweetened drink but want to avoid artificial sweeteners, several brands use natural, plant-based alternatives. These often use sweeteners like stevia, monk fruit, or erythritol, which have fewer known negative health effects. Brands like Zevia, Olipop Vintage Cola, and Virgil's Zero Sugar offer a variety of classic soda flavors made with these natural, keto-friendly sweeteners.

Crafting Your Own Keto-Friendly Pop

Making your own keto pop at home gives you complete control over the ingredients and flavor profile. It's often healthier and can be a fun, creative process. Many recipes start with a base of carbonated water or club soda and add simple, zero-carb flavorings.

Here are some ideas for homemade keto sodas:

Keto Italian Cream Soda: Mix chilled carbonated water with a keto simple syrup (made with water and a keto sweetener like allulose or erythritol) and a splash of heavy cream for a creamy, decadent treat.
Berry-Lime Electrolyte Soda: Combine sparkling water with fresh lime juice, mashed frozen berries (low carb berries like raspberries are best), a pinch of pink Himalayan sea salt for electrolytes, and a few drops of liquid stevia for sweetness.
Vanilla Cream Soda: Create a simple version by mixing heavy cream, vanilla-flavored sugar-free syrup, and sparkling water over ice.
Tea Soda: Brew and chill your favorite tea (black, green, or herbal) and top with mineral water for a refreshing, lightly flavored soda with added antioxidants.

Pop Options Comparison


Option	Keto-Friendliness	Sweeteners Used	Potential Drawbacks
Diet Sodas (e.g., Diet Coke)	High (zero net carbs)	Artificial (e.g., aspartame, sucralose)	May increase cravings, potential gut health issues, may not align with whole foods approach
Naturally Sweetened Brands (e.g., Zevia)	High (zero net carbs)	Natural (e.g., stevia, monk fruit)	Can be more expensive, flavors may differ from traditional sodas
Unsweetened Sparkling Water	High (zero carbs/sugar)	None	No sweetness or deep flavor profile without additions
Homemade Keto Pop	High (customizable)	Natural (stevia, erythritol, allulose)	Requires preparation, not as convenient as canned options

Key Considerations for Keto Pop Consumption

When choosing your pop, there are several things to keep in mind. First, always read the nutrition label carefully. Some flavored sparkling waters can contain sneaky added sugars. Second, listen to your body. If you find that diet sodas with artificial sweeteners trigger cravings or cause digestive issues, switch to sparkling water or a brand that uses natural sweeteners. Moderation is also important. While zero-carb drinks won't break ketosis, relying too heavily on sweetened beverages can prevent you from retraining your palate to appreciate less sweet flavors.

Conclusion

While a sugary pop is off-limits on a ketogenic diet, plenty of satisfying, bubbly alternatives exist. From technically keto-friendly diet sodas and cleaner naturally sweetened brands to unsweetened sparkling water and inventive homemade creations, you have ample options. The best choice ultimately depends on your personal health goals and relationship with sweeteners. By being mindful of ingredients and focusing on hydration, you can easily enjoy a fizzy drink without derailing your ketogenic progress. For more information on keto beverages, visit this helpful guide from Healthline: Top 12 Keto-Friendly Drinks (Besides Water) - Healthline.

Frequently Asked Questions

Yes, you can have Diet Coke on a keto diet. It contains zero carbohydrates and will not break ketosis. However, it uses artificial sweeteners, and some people choose to limit these for overall health reasons or to reduce cravings.

Most zero-sugar energy drinks are keto-friendly, but you should always check the label for hidden carbs or specific artificial sweeteners. It's often recommended to choose options that use natural sweeteners like stevia over more controversial artificial alternatives.

For the safest keto option, choose unsweetened sparkling water with no added flavors. Flavored varieties like LaCroix or Aura Bora are also great, but you should always double-check that they contain no added sugar.

Artificial sweeteners do not contain carbs and will not directly break ketosis, but some people find they can increase sugar cravings or potentially have other metabolic effects over time. Using them in moderation is generally advised.

You can create a delicious keto pop at home by mixing carbonated water with keto-friendly sweeteners like liquid stevia, erythritol, or monk fruit. Add natural flavorings such as fresh lemon juice, lime juice, or low-carb syrups.

Regular tonic water is NOT keto-friendly as it contains a significant amount of sugar. You must seek out specific 'sugar-free' or 'diet' tonic water options, but be aware of the artificial sweeteners used.

Plain sparkling water can help with hydration, which is important for managing keto flu symptoms like fatigue and headaches. For better results, you can make a homemade electrolyte drink by adding a pinch of pink Himalayan salt and a squeeze of lemon or lime to your sparkling water.