What's the Healthiest Ginger Ale? A Guide to Health-Conscious Choices

December 1, 2025 •

4 min read

A standard 12-ounce serving of commercial ginger ale can contain over 30 grams of added sugar, but not all beverages are created equal. Finding out what's the healthiest ginger ale involves looking beyond the brand name to the ingredients list, sugar content, and the presence of real, natural ginger.

Quick Summary

This guide reveals how to identify the healthiest ginger ale by checking for real ginger and low sugar content. It compares top brands and explores homemade alternatives for wellness.

Key Points

Prioritize Real Ginger: The healthiest ginger ales use real ginger root or extract for potential anti-nausea and digestive benefits, not just artificial flavors.
Check for Low Sugar: Avoid high-fructose corn syrup and excessive added sugars by choosing low or zero-sugar alternatives to minimize empty calories and sugar spikes.
Opt for Natural Sweeteners: Look for brands using natural sweeteners like stevia, monk fruit, or cane sugar over artificial or high-fructose options.
Go Homemade for Ultimate Health: Making your own ginger ale with fresh ginger allows for complete control over ingredients and sugar content.
Read the Label Carefully: Always check the nutrition facts and ingredient list for real ginger, low sugar, and a lack of artificial additives.
Consider Fermented Versions: For potential probiotic benefits, seek out fermented ginger ale made with a 'ginger bug,' a feature not found in most commercial versions.

The Problem with Conventional Ginger Ale

For many years, ginger ale was considered a soothing home remedy for an upset stomach. However, most modern, mass-market ginger ales have strayed far from their fermented, ginger-rich origins. Brands like Canada Dry and Schweppes often use high-fructose corn syrup, artificial flavorings, and caramel coloring. These ingredients offer minimal to no real health benefits and, in fact, contribute significantly to daily sugar intake, which can lead to various health issues if consumed regularly. The common misconception that these commercial drinks are genuinely healthy stems from marketing rather than nutritional reality.

Why Ingredients Matter

Traditional commercial ginger ales are essentially sugar-filled sodas with a ginger-like taste. The high sugar content provides empty calories and can spike blood sugar levels. High-fructose corn syrup, a common sweetener in these drinks, is metabolized differently by the body and has been linked to harmful belly fat and altered blood fat levels. Real ginger, on the other hand, contains beneficial compounds like gingerol and shogaol, which have antioxidant and anti-inflammatory properties. The key difference lies in whether the drink contains these active compounds or just an artificial impression of the taste.

Key Factors for Choosing a Healthy Ginger Ale

When navigating the beverage aisle, it's crucial to know what to look for to make a genuinely healthy choice. A little label-reading can go a long way in finding an option that offers more than just empty calories.

Real Ginger Content

To get the anti-nausea and digestive benefits that ginger is known for, the drink must contain real ginger root or extract. Check the ingredient list for 'real ginger,' 'ginger root,' or 'ginger extract' near the top. Many commercial sodas only list 'natural flavors,' which may not contain any real ginger at all.

Minimal Added Sugars

Reducing sugar intake is one of the most important steps towards a healthier lifestyle. Look for options with low or zero grams of added sugar per serving. Many brands now use alternative sweeteners like stevia, monk fruit, or erythritol to reduce calorie counts.

Natural and Simple Ingredients

Read the ingredients list carefully. The healthiest ginger ales will have a short, simple list of ingredients that are easy to pronounce. Avoid brands that include high-fructose corn syrup, artificial colors like caramel coloring, and preservatives. Craft and organic brands often prioritize these cleaner labels.

Comparison of Healthy Ginger Ale Brands

To help you decide, here is a comparison of some popular brands that offer healthier alternatives to traditional ginger ale:


Brand	Sweetener	Real Ginger	Notes
Olipop Ginger Ale	Fruit Juice, Stevia	Yes	Contains prebiotics and fiber for gut health; no artificial ingredients.
Reed's Zero Sugar	Erythritol, Stevia	Yes	Zero calories with a strong ginger flavor from real root.
Fever-Tree Premium	Cane Sugar	Yes (Oils)	Uses oils from three ginger varieties; less sweet than many alternatives, suitable for mixing.
Q Ginger Ale	Agave	Yes (Extract)	Designed as a premium mixer with a clean, crisp, and spicy flavor.
Zevia Zero Calorie	Stevia Leaf	Yes (Extract)	Zero sugar, calories, and artificial sweeteners.

DIY: The Healthiest Ginger Ale is Homemade

For ultimate control over your ingredients and sugar content, nothing beats making your own ginger ale at home. It's surprisingly simple and guarantees you're getting the true, natural benefits of ginger without any added junk. The process is easy and allows for complete customization of flavor intensity.

Simple Homemade Ginger Ale Recipe

Step 1: Create the Ginger Syrup. Boil 1 cup of freshly peeled and grated ginger with 2 cups of water. Simmer for 15-20 minutes to create a concentrated ginger tea.
Step 2: Strain and Sweeten. Strain the ginger pulp and mix in your preferred sweetener to taste (e.g., honey, maple syrup, or a zero-calorie alternative like stevia).
Step 3: Carbonate. Combine a small amount of the cooled ginger syrup with sparkling water in a glass. Add more syrup for a stronger flavor.
Step 4: Serve. Garnish with a lemon wedge and mint leaves for an extra refreshing twist. You can store the leftover syrup in the fridge for several weeks.

How to Make the Right Choice for Your Health

Ultimately, the 'healthiest' choice depends on your individual needs. For those managing blood sugar, low or zero-sugar options like Zevia or Reed's are best. If gut health is a priority, fermented or prebiotic-rich options like Olipop are a good fit. For those simply seeking to avoid artificial ingredients and high-fructose corn syrup, several craft brands offer clean labels sweetened with cane sugar. The key takeaway is that reading the label and prioritizing real ginger and minimal sugar will always lead you toward a healthier beverage.

For more information on the extensive health benefits of ginger, Johns Hopkins Medicine offers insight into the potential health benefits.

Conclusion: What's the Healthiest Ginger Ale?

In conclusion, the 'healthiest' ginger ale is rarely found in the conventional soda aisle. Mass-market brands typically contain high amounts of sugar and artificial flavors, offering none of the actual benefits of ginger. The best options are those with real ginger, minimal or zero added sugars, and natural ingredients. Brands like Olipop, Reed's, and Zevia are excellent store-bought choices, while making your own at home provides the most control and purity. By prioritizing label transparency over brand recognition, you can enjoy a flavorful, healthy version of this classic beverage.

Frequently Asked Questions

Diet versions often contain zero calories and sugar, making them healthier than regular ginger ale's high sugar content. However, they use artificial sweeteners, and their overall health benefit depends on your tolerance for those ingredients and whether they use real ginger.

Yes, real ginger has well-documented anti-nausea and digestive properties. The effectiveness of a ginger ale, however, depends on its real ginger concentration, so commercially produced versions with minimal real ginger may not be effective.

Ginger beer is traditionally brewed and fermented, resulting in a stronger, spicier flavor and sometimes containing a trace amount of alcohol. Ginger ale is generally milder and carbonated rather than fermented.

High-fructose corn syrup is strongly associated with adverse health effects like increased fat production in the liver and is metabolized differently than cane sugar. For a healthier option, it is best to avoid it.

Most large commercial brands contain very little real ginger, and their high sugar content often negates any minor potential benefits. They should be viewed as a standard soda rather than a health drink.

Yes, you can make a very healthy version at home using fresh grated ginger, water, a natural sweetener like honey or stevia, and sparkling water, giving you complete control over the ingredients.

Look for a short, simple ingredient list that includes real ginger, low or zero grams of added sugar, and the absence of high-fructose corn syrup and artificial colors or preservatives.

Traditional fermented ginger ale or certain craft varieties may contain probiotics from a 'ginger bug.' However, the vast majority of commercial ginger ales are not fermented and do not contain probiotics.