What Soda Is Lowest in Sugar? Your Comprehensive Guide

October 21, 2025 •

4 min read

A typical 12-ounce can of regular soda contains close to 40 grams of sugar, far surpassing daily health recommendations. For those seeking healthier bubbly options, finding out what soda is lowest in sugar is the first step towards a more mindful habit.

Quick Summary

This article explores various zero-sugar and low-sugar sodas, from traditional diet classics to innovative prebiotic options, detailing ingredients and sugar content to help you make informed beverage choices.

Key Points

Zero-Sugar Options: Brands like Zevia, Coke Zero, and Sprite Zero offer zero grams of sugar, relying on alternative sweeteners.
Prebiotic Sodas: Brands such as Olipop and Poppi provide low sugar content (around 2-5g) and added health benefits like prebiotic fiber.
Real Fruit Juice: Spindrift is a sparkling water that uses a small amount of real fruit juice for flavor, resulting in very low sugar and no artificial sweeteners.
Artificial Sweeteners: Traditional diet and zero-sugar sodas often contain artificial sweeteners like aspartame, which have ongoing health debates regarding their long-term health effects.
DIY Infusions: For a truly no-sugar option, sparkling water infused with fresh fruit or herbs is an excellent and natural alternative.
Functional Sodas: Innovative brands like Culture Pop incorporate probiotics to support digestive wellness alongside a low sugar content.
Check Labels: The best practice is to always read nutritional labels to verify sugar content and ingredients, especially as formulations change.

The Shift from Traditional to Low-Sugar Sodas

For decades, sugary soft drinks were a staple in many households, but mounting health concerns have caused a significant shift in consumer preferences. High sugar consumption is linked to a variety of health issues, including weight gain, type 2 diabetes, and dental problems. As a result, the market for low-sugar and zero-sugar alternatives has exploded, offering consumers healthier ways to enjoy a fizzy drink. The rise of brands using natural, plant-based sweeteners or simple fruit essences provides compelling alternatives to both traditional sodas and the first generation of diet drinks.

Understanding "Low-Sugar" and "Zero-Sugar"

While the terms are often used interchangeably, there are important distinctions. "Zero-sugar" sodas, such as Coke Zero and Sprite Zero Sugar, contain no sugar and no calories, typically using artificial sweeteners like aspartame and acesulfame potassium. These have been the standard diet options for years. In contrast, newer "low-sugar" options might use a small amount of real fruit juice or natural sweeteners like stevia, monk fruit, or allulose. Brands like Olipop and Poppi fall into this category, with a small number of grams of sugar, often derived from juice or fiber, rather than zero. This difference is key for consumers who may want to avoid artificial sweeteners altogether.

Zero-Calorie Contenders: Classic and Natural

For those who prioritize zero calories and zero sugar, several brands are at the forefront:

Mainstream Brands: The most widely available zero-sugar options include Coca-Cola Zero Sugar, Sprite Zero Sugar, Pepsi Zero Sugar, and Diet Dr. Pepper. These offer familiar flavors with no sugar. However, they rely on artificial sweeteners, which have been subject to health debates.
Zevia: This brand distinguishes itself by sweetening its entire line of sodas with stevia leaf extract, a plant-based, zero-calorie sweetener. Zevia offers a wide variety of classic soda flavors, including cola, ginger ale, and root beer, providing a choice for those who prefer natural ingredients over artificial ones.

Health-Forward, Low-Sugar Innovations

Beyond the traditional diet and zero-sugar market, a new wave of "healthy" sodas has emerged, often touting added benefits like gut health support.

Olipop and Poppi: These popular prebiotic sodas contain a small amount of sugar (typically 2-5g per can), often sourced from fruit juice concentrate, and are infused with prebiotic fiber and other botanicals to support gut health.
Spindrift: For those who prioritize minimal ingredients, Spindrift offers sparkling water with a splash of real fruit juice. This results in minimal sugar (0-7g depending on flavor) and a clean, refreshing taste without any added sweeteners, artificial or otherwise.
Culture Pop: Another player in the functional soda space, Culture Pop includes live probiotics in its beverages, alongside fruit juices and spices. With around 6 grams of sugar from fruit, it's a good low-sugar, gut-friendly choice.

A Comparison of Low-Sugar Soda Choices


Brand	Sugar Content (per 12oz can)	Sweetener Type	Notable Features
Zevia	0 grams	Stevia Leaf Extract	Natural, plant-based sweetener; wide range of flavors.
Coke Zero/Pepsi Zero	0 grams	Aspartame, Acesulfame K	Classic, widely available flavors; uses artificial sweeteners.
Olipop	2-5 grams	Fruit Juice, Cassava Fiber	Contains prebiotic fiber for gut health; botanicals.
Poppi	5 grams	Fruit Juice, Stevia, Apple Cider Vinegar	Includes apple cider vinegar; prebiotic content.
Spindrift	0-7 grams	Real Fruit Juice	Made with real fruit juice; no added sweeteners.
Culture Pop	6 grams	Fruit Juice, Spices	Includes live probiotics for digestive support.
Sparkling Water (Unflavored)	0 grams	None	Purely carbonated water; completely sugar-free.

How to Choose the Right Low-Sugar Soda

Selecting the best low-sugar soda depends on your personal health goals and taste preferences. Consider the following factors when making your choice:

Sweetener Preference: Do you want to avoid artificial sweeteners like aspartame? If so, opt for options sweetened with stevia (Zevia), monk fruit, or real fruit juice (Spindrift). If a classic soda flavor is most important, the zero-sugar versions from major brands might suffice.
Gut Health Benefits: If you're looking for extra functional benefits, prebiotic sodas like Olipop or probiotic options like Culture Pop are excellent choices.
Ingredient Purity: For those who prioritize a simple, clean ingredient list, sparkling water with real fruit juice, like Spindrift, is a great option with minimal processing.
Taste Profile: Some consumers find that artificially sweetened sodas have a distinct aftertaste. If this is a concern, naturally sweetened or fruit-juiced options might be more palatable.

Conclusion: Finding Your Best Alternative

While zero-sugar sodas like Zevia are technically the lowest in sugar at zero grams, the best option depends on your broader health and ingredient priorities. Traditional zero-sugar sodas from major brands are widely available but contain artificial sweeteners. For those seeking more natural ingredients and potential functional benefits, prebiotic and probiotic sodas like Olipop and Culture Pop offer a very low-sugar profile, often containing a few grams from natural sources. Ultimately, the best strategy is to read labels carefully and choose a beverage that aligns with your taste and wellness goals.

For more information on the impact of sugary drinks on health, visit the CDC on Sugary Drinks website.

Frequently Asked Questions

Yes, zero-sugar sodas contain zero grams of sugar but are sweetened with non-caloric alternatives like aspartame, sucralose, or stevia, rather than actual sugar.

Yes, low-sugar sodas are healthier than regular sodas because they contain significantly less sugar and calories. However, some health effects of artificial sweeteners in certain diet drinks are still debated.

The terms are often used similarly, but 'zero-sugar' typically guarantees no calories and no sugar, while 'diet' can have slightly different formulas depending on the brand and may not always be calorie-free.

These sodas are designed with ingredients like prebiotic fiber to support gut health. While evidence exists for the benefits of prebiotics, the extent of their effects in these beverages varies and claims should be evaluated individually.

Replacing high-sugar beverages with lower-calorie alternatives can reduce overall caloric intake, but they should be part of a balanced diet and not relied on solely for weight management.

Yes, unflavored or naturally fruit-essenced sparkling water is an excellent substitute for soda, as it typically contains zero sugar and zero calories, satisfying the craving for carbonation.

Stevia and monk fruit are natural, zero-calorie sweeteners. While many consider them healthier than artificial sweeteners, their overall impact on appetite and metabolism is still a subject of ongoing research.