Discover What Sodas Are Low in Sodium

December 7, 2025 •

3 min read

According to the World Health Organization, the global average daily sodium intake is more than double the recommended amount. Choosing low-sodium beverage options, including certain sodas, can help reduce overall intake and support better heart health.

Quick Summary

Guidance on finding low-sodium sodas and healthier carbonated drink alternatives, with a comparison of various beverage options. The sodium content of soft drinks, the reasons for its inclusion, and the health benefits of moderation are explored.

Key Points

Seltzer is the lowest sodium option: Plain seltzer or sparkling water is typically sodium-free, while club soda contains added sodium.
Diet sodas can have more sodium: Some diet and zero-calorie soft drinks contain more sodium than their regular counterparts to balance the flavor profile.
Certain regular sodas are low in sodium: Regular colas and some flavors like chocolate soda and ginger ale are relatively low in sodium.
Read nutritional labels carefully: Sodium content can vary by brand and product type, so always check the label, especially when managing high blood pressure or other health conditions.
Homemade alternatives offer control: Making your own flavored sparkling water with fresh fruit or herbs allows for complete control over sodium and other ingredients.
Sports drinks are typically high in sodium: Electrolyte-fortified sports drinks contain significant sodium, often higher than standard sodas, and are not low-sodium options.

Understanding Sodium in Soft Drinks

While most sodas are not significantly high in sodium compared to processed foods, the cumulative effect of consuming multiple cans daily can impact overall intake. Processed and diet sodas can contain varying levels of sodium, which is often added for several reasons beyond just flavor. Sodium, commonly in the form of sodium bicarbonate or sodium citrate, is used as a flavor enhancer, helping to suppress the bitter notes from other ingredients like caramel color and caffeine. It also acts as a preservative (e.g., sodium benzoate) and an acidity regulator to balance the carbonic acid created by the carbonation process. For those monitoring their sodium intake, understanding these sources is crucial for making informed choices.

Low-Sodium Soda and Alternative Options

For soda lovers seeking lower sodium content, several options are available. Seltzer water, for instance, contains no added sodium salts, making it a very low-sodium or sodium-free option, depending on the brand. Mineral water is naturally carbonated but contains varying levels of minerals, including sodium, depending on its source. Regular colas generally contain moderate sodium levels, often less than diet versions, which can sometimes have higher amounts due to alternative flavor balancing. Ginger ale and some chocolate sodas are also among the lower sodium options within the sweet soda category.

Comparing Popular Sodas by Sodium Content

To help navigate the choices, here is a comparison of the approximate sodium content per 12-fl-oz serving for several common beverages, based on typical nutritional data. Always check the specific product label, as formulations can vary by brand and region.


Beverage Type	Approximate Sodium (mg per 12 fl oz)	Notes
Seltzer Water	0-10 mg	Often has zero sodium, naturally mineral-free.
Regular Cola	11-18 mg	Generally lower in sodium than diet varieties.
Ginger Ale (Regular)	26 mg	Relatively low compared to other sweet sodas.
Diet Cola (Caffeinated)	29-40 mg	Some diet versions have higher sodium than regular versions.
Fruity Soda	33-50 mg	Varies by brand and flavor (lemon-lime, orange, etc.).
Root Beer	48 mg	Can be on the higher end for sweet sodas.
Sports Drink	110+ mg	Often fortified with electrolytes, including significant sodium.

Healthy Alternatives for Carbonated Drinks

Beyond traditional sodas, many other beverages offer fizz with little to no sodium. Homemade fruit-infused sparkling water is a refreshing, customizable option with full control over ingredients. You can add fresh fruit slices, herbs like mint or basil, or a splash of fresh juice for flavor. For those who enjoy a richer taste, kombucha or kefir sodas are fermented, probiotic-rich drinks that offer a tangy flavor profile and are generally very low in sodium. Look for brands that list low or no added sugar to further improve the health profile of your drink.

The Importance of Reading Nutrition Labels

When purchasing sodas or other packaged beverages, the nutrition label is your most important tool. Sodium content can differ significantly between regular and diet versions, and even between brands of the same flavor. For individuals with specific dietary restrictions, such as a heart-healthy diet, a quick check of the label can prevent unintentionally high sodium consumption. Some brands now explicitly label their products as low-sodium, which simplifies the shopping process.

Moderation and Overall Health

Even with low-sodium sodas, moderation remains key to maintaining a healthy lifestyle. Excessive consumption of any carbonated drink, regardless of its sodium content, can lead to other issues such as dental erosion due to acidity. Many diet sodas use artificial sweeteners, which some studies have linked to potential metabolic issues. The best choice for hydration is always water, but knowing how to select healthier sodas can be a helpful step for those who enjoy the occasional fizzy drink.

Conclusion

While many people focus on sugar content, considering the sodium levels in sodas is also a vital aspect of a health-conscious diet. By exploring options like plain seltzer water, naturally low-sodium flavored sodas, and diet sodas with lower sodium formulations, consumers can make better-informed choices. Combining these selections with smart label reading and overall moderation will contribute positively to managing daily sodium intake and supporting long-term health.

This content is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional regarding dietary changes related to specific health conditions.

Frequently Asked Questions

The sodium content in Diet Coke and Coke Zero varies by region, but generally, Diet Coke contains slightly more sodium per serving than Coke Zero. For example, some formulations of Diet Coke contain around 40mg of sodium per 12 oz can.

Plain seltzer water typically contains the least amount of sodium, often having zero milligrams. Among traditional soft drinks, some regular colas and flavored sodas like chocolate soda can also be relatively low.

Seltzer water is lower in sodium than club soda. Seltzer is plain carbonated water with no added sodium salts, while club soda has added minerals, including sodium compounds like sodium bicarbonate and sodium citrate, to enhance flavor.

Sodium is added to sodas for several functional reasons, including as a flavor enhancer to balance out bitter flavors from ingredients like caffeine and caramel color. It also acts as a preservative and helps to regulate acidity.

No, while many regular colas have moderate to low sodium content, the levels vary widely depending on the brand and flavor. For example, some fruity sodas and root beer can contain higher amounts than standard cola.

While the amount of sodium in a single can of soda is generally not high enough to significantly raise blood pressure, cumulative consumption of multiple sodas per day, especially those higher in sodium, can contribute to overall high sodium intake, a major risk factor for high blood pressure.

Healthy low-sodium alternatives include plain or fruit-infused sparkling water, homemade spritzers using fruit juice and seltzer, and naturally low-sodium fermented drinks like kombucha.