What soda has the lowest amount of sugar?: A Guide to Healthier Fizz

October 22, 2025 •

4 min read

According to the American Heart Association, a typical 12-ounce can of regular soda contains nearly 40 grams of sugar, which far exceeds the recommended daily limit for most adults. Finding out what soda has the lowest amount of sugar? involves looking beyond conventional soft drinks and exploring a new generation of innovative beverages designed for better health.

Quick Summary

This article details the lowest-sugar soda alternatives available, covering zero-sugar options like Zevia and Humm Kombucha, prebiotic sodas such as Poppi and Olipop, and flavored sparkling waters like Spindrift. It explains how to compare nutrition labels and navigate different sweetener types to make informed, health-conscious beverage choices.

Key Points

Zero-sugar is the lowest: Products like Zevia and Humm Probiotic Soda use alternative sweeteners like stevia and allulose to offer a zero-calorie, zero-sugar soda experience.
Prebiotic sodas are low-sugar: Brands such as Olipop and Poppi contain low levels of added sugar (2-5g) and provide functional gut health benefits.
Sparkling water is the baseline: Plain or naturally flavored sparkling water, like Spindrift with a splash of fruit juice, is an excellent zero- or near-zero-sugar choice for those who want to avoid all sweeteners.
Read the nutrition label carefully: Always check the 'Added Sugars' line and serving size, as some bottles contain multiple servings and many mainstream sodas are packed with sugar.
Diet vs. Zero Sugar: Both 'diet' and 'zero sugar' sodas use artificial sweeteners instead of sugar, but they may use different blends that result in distinct flavor profiles.
Consider the 'why': When choosing a soda alternative, consider what you're craving—is it flavor, carbonation, or caffeine? This will guide you toward the best alternative, such as tea, sparkling water, or a flavored option.

The Shift from Traditional Soda to Healthier Fizz

The quest for a fizzy, flavorful drink without the guilt of high sugar content has led to an explosion of new beverage options. The traditional soda market is notorious for its excessive use of high-fructose corn syrup, a key contributor to weight gain, type 2 diabetes, and other health issues. With growing consumer awareness, many are now turning to alternatives that offer a similar taste experience with significantly less, or even zero, sugar.

The Zero-Sugar Soda Market

For those seeking a true zero-sugar experience, the market offers several compelling alternatives. These products achieve their sweetness through calorie-free sugar substitutes, but their health implications and taste profiles can differ.

Zevia is a standout brand, offering a wide range of zero-calorie sodas sweetened with stevia leaf extract. Stevia is a natural, plant-based sweetener that avoids the calories and sugar of traditional soda while also steering clear of some of the more controversial artificial sweeteners. With flavors that mimic classic sodas like cola, root beer, and various fruits, Zevia provides a familiar taste without compromise.

Another zero-sugar option is Humm Probiotic Soda, which is sweetened with allulose, a natural sugar alternative, and contains live probiotics for gut health. This offers a functional benefit that traditional sodas completely lack. Other brands offer zero-sugar versions of classic favorites, such as Sprite Zero and Coke Zero, though it is important to note the difference in sweeteners used. While Diet Coke relies solely on aspartame, Coke Zero uses a blend of aspartame and acesulfame potassium (Ace-K) to achieve a taste closer to original Coke.

Prebiotic and Probiotic Sodas

Beyond just sugar reduction, a newer category of functional sodas has emerged, focusing on gut health. These beverages contain prebiotic fibers or probiotic cultures and often have a small amount of sugar, far less than a standard soda.

Olipop: This prebiotic soda contains between 2 to 5 grams of added sugar per can, using ingredients like fruit juice, stevia, and a prebiotic fiber blend to create its sweet and complex flavor.
Poppi: Similar to Olipop, Poppi contains around 5 grams of sugar per can and incorporates apple cider vinegar along with prebiotic fibers, offering a distinct sweet-tart profile.
Culture Pop: This probiotic soda contains live cultures and fruit juice, resulting in a low-calorie, low-sugar option. It avoids artificial sweeteners for a more natural flavor.

Sparkling Water and Natural Infusions

For those who prioritize simple ingredients, sparkling water is the clear winner for minimal sugar. Pure sparkling mineral water is entirely sugar-free, offering a hydrating, bubbly experience. However, to replicate the flavor of soda, many brands offer enhanced options:

Spindrift: This brand adds a simple splash of real fruit juice to sparkling water, resulting in a very low-sugar beverage, typically 0 to 4 grams per can. This provides authentic fruit flavor without the artificial taste.
DIY Infusions: For the ultimate control over sugar content, you can add fresh fruit slices, herbs (like mint), or a splash of 100% fruit juice to plain seltzer or mineral water.

Navigating Labels for Low-Sugar Options

To confidently find the lowest-sugar soda, it's essential to become a smart label reader. The most important section to focus on is the Serving Information at the top of the label and the Added Sugars line below the Total Sugars.

Check Serving Size: Many larger bottles contain multiple servings. A 20-ounce bottle of soda, for instance, might list 2.5 servings. All nutritional information, including sugar, must be multiplied by the number of servings you consume.
Look at Added Sugars: The FDA now requires food labels to specify 'Added Sugars,' which is the most critical metric for sodas. Naturally occurring sugars from fruit juice in drinks like Spindrift are not counted here, but they do contribute to the total sugar count.
Identify Sweeteners: Check the ingredients list for artificial sweeteners like aspartame, sucralose, or Acesulfame Potassium (Ace-K). These are common in 'diet' and 'zero-sugar' sodas. For natural alternatives, look for stevia, monk fruit, or allulose.

Comparison of Low-Sugar Soda Alternatives


Feature	Zevia	Olipop	Spindrift	Plain Sparkling Water
Sugar Content	0g Added Sugar	2-5g Added Sugar	0-4g Added Sugar	0g
Sweetener	Stevia	Stevia, Fruit Juice, Natural Flavors	Real Fruit Juice	None
Calories	0 Calories	25-50 Calories	5-20 Calories	0 Calories
Primary Benefit	Zero calories and sugar from natural source	Probiotics for gut health	Clean ingredients and natural flavor	Zero calories, sugar, and additives
Flavor Profile	Mimics classic soda flavors	Variety of complex, fruity flavors	Light, authentic fruit essence	Pure carbonated water

Conclusion: Making the Healthier Choice

The question of what soda has the lowest amount of sugar? has a clear answer: flavored and unflavored sparkling waters contain zero sugar and no artificial sweeteners, making them the lowest-sugar option. However, if you crave more flavor, zero-sugar sodas like Zevia offer a satisfying, stevia-sweetened experience, while prebiotic sodas from brands like Olipop and Poppi provide gut-friendly benefits with only a few grams of added sugar. Ultimately, the best choice depends on your preference for sweetness, sweeteners, and functional ingredients. By reading labels carefully and exploring the wide range of modern options, you can still enjoy a fizzy drink while significantly reducing your sugar intake.

For additional guidance on understanding nutrition facts, you can visit the official FDA website for more information on reading labels.

Frequently Asked Questions

Zero-sugar sodas from brands like Zevia, which are sweetened with stevia leaf extract, contain the lowest amount of sugar at zero grams. Similarly, plain sparkling water or mineral water also contains zero sugar.

The terms 'zero sugar' and 'diet' both refer to sodas that contain no sugar and use artificial sweeteners. While taste and specific ingredients may vary (e.g., Coke Zero vs. Diet Coke), their health impacts are considered similar, and both are sugar-free.

Prebiotic and probiotic sodas, like Olipop and Poppi, are generally better than regular soda because they are significantly lower in sugar and often contain added fibers and cultures beneficial for gut health. However, they are not a 'miracle cure' and should be consumed in moderation as part of a balanced diet.

Sparkling water with a splash of real fruit juice, like Spindrift, has a very low sugar content (0-4 grams) that comes naturally from the fruit. In contrast, most sodas contain much higher amounts of added sugar or high-fructose corn syrup.

Most sugar-free sodas, including those labeled 'diet' or 'zero sugar,' contain zero calories. Some beverages, especially prebiotic sodas with fibers or extracts, may contain a small number of calories, so it's always best to check the nutrition label.

Some of the healthiest alternatives include unflavored or naturally flavored sparkling water, unsweetened iced tea, kombucha (check sugar content), and water infused with fresh fruits or herbs.

Look at the 'Nutrition Facts' label and find the line that says 'Added Sugars.' This indicates the amount of sugars that have been added during processing. This is a critical metric for determining a drink's overall healthiness.