Which Cold Drink is Low in Calories? A Comprehensive Guide

October 20, 2025 •

4 min read

According to the Heart Foundation, replacing even one sugary soda with a healthier alternative can significantly reduce your daily calorie intake and improve heart health. Understanding which cold drink is low in calories is crucial for maintaining a healthy lifestyle, managing weight, and avoiding the empty calories found in many popular beverages.

Quick Summary

This guide provides a detailed breakdown of various low and zero-calorie cold drinks, including water, infused options, teas, and milk alternatives. It compares the caloric content of different beverages to help you make informed decisions for better health and hydration.

Key Points

Prioritize Water: The most effective low-calorie drink is water, which offers pure hydration with zero calories.
Try Infusions for Flavor: For a calorie-free boost, infuse your water with fruits, vegetables, and herbs like lemon, cucumber, or mint.
Choose Unsweetened Teas and Coffee: Iced tea and coffee are low in calories when brewed at home and kept unsweetened, offering antioxidants and flavor.
Opt for Diet or Zero-Sugar Versions: For a soda fix, diet or zero-sugar options eliminate calories, but it's best to consume artificial sweeteners in moderation.
Check Labels on Alternatives: Even drinks like coconut water or plant-based milks can have added sugars; always read the nutrition facts to ensure they are truly low-calorie.
Make Mindful Drink Choices: Being aware of your beverage choices is as important as monitoring food intake for weight management and overall health.
Consider Lower-Fat Milk: Skim or low-fat milk, as well as unsweetened nut milks, offer protein and nutrients with fewer calories than full-fat dairy.
Read Ingredient Lists: Look for simple, natural ingredients in pre-packaged beverages to avoid hidden sugars and calories.

Your Guide to Low-Calorie Cold Drinks

When the temperature rises or a craving for a refreshing beverage hits, it's easy to reach for a high-sugar, calorie-dense option. However, making a conscious choice can have a significant impact on your overall health and weight management goals. Many delicious cold drinks exist that won't derail your diet. This guide explores the best low-calorie choices, from simple infused water to popular zero-sugar alternatives.

The Zero-Calorie Champions: Water and Its Variants

Water, in its purest form, is the ultimate zero-calorie cold drink. For those who find plain water unappealing, there are many ways to make it more exciting without adding calories:

Infused Water: Add slices of fresh fruits, vegetables, and herbs to a pitcher of cold water. Popular combinations include cucumber and mint, lemon and ginger, or strawberry and basil. The flavors naturally steep into the water, providing a delicious, calorie-free refreshment.
Sparkling Water: For those who enjoy carbonation, sparkling water or seltzer is a fantastic substitute for soda. Brands like La Croix or Bubly offer a wide range of flavors without added sugars or artificial sweeteners. You can also add a squeeze of fresh lemon or lime juice to plain sparkling water for a zesty, zero-calorie kick.
Herbal Tea: Brew your favorite herbal tea, such as hibiscus, peppermint, or rooibos, and chill it in the refrigerator. These are naturally caffeine-free and calorie-free, providing a variety of subtle flavors.

Unsweetened Teas and Coffee

Iced tea and coffee are popular cold beverages that are naturally low in calories, provided they are consumed without high-calorie add-ins like sugar, cream, or syrup.

Unsweetened Iced Tea: A cup of unsweetened black or green tea contains only a few calories. Brewing your own at home allows you to control the ingredients and avoids the high sugar content of many pre-bottled versions. Both green and black teas offer potential health benefits from their antioxidant content.
Black Iced Coffee: Like tea, black coffee is extremely low in calories, typically 0-4 calories per cup. It provides a caffeine boost without the added sugars and calories of specialty coffee drinks. For a creamier, low-calorie option, use a splash of skim milk or unsweetened nut milk.

Diet Sodas and Prebiotic Alternatives

For those who crave the taste of soda, diet and zero-sugar versions are a low-calorie alternative to their sugary counterparts. While they contain artificial or alternative sweeteners, they are calorie-free. Options like Coke Zero, Diet Pepsi, and Sprite Zero offer the same fizzy experience without the sugar load. However, some research suggests a need for caution with artificial sweeteners, so moderation is key. Newer prebiotic sodas, like Poppi, use ingredients like fruit juice and stevia for flavor, typically offering 25-35 calories per can.

Milk and Plant-Based Milk Options

While milk contains more calories than water or unsweetened tea, lower-fat versions can be a good source of calcium and vitamin D without excess calories.

Skim or Low-Fat Milk: An 8-ounce glass of skim milk has around 85 calories. It provides more nutritional value, including protein, which can help with satiety. When making a cold coffee or smoothie, this is a better base than full-fat milk.
Unsweetened Plant-Based Milks: Options like unsweetened almond, soy, or oat milk can be great low-calorie alternatives. Unsweetened almond milk, for instance, is often very low in calories compared to dairy milk. Be sure to check labels, as sweetened varieties can be high in sugar.

Comparison Table: Calories in Popular Cold Drinks (per 12 oz serving)


Drink Type	Calories	Key Features
Plain Water	0	Essential for hydration, detoxifies the body
Diet Soda	0-7	Zero sugar with artificial sweeteners
Unsweetened Iced Tea	4	Rich in antioxidants, refreshing
Black Coffee	0-4	Low calorie, provides a caffeine boost
Sparkling Water	0	Calorie-free carbonation, various flavors
Infused Water	0	Natural flavor from fruits/herbs, no additives
Unsweetened Almond Milk	30-40	Low calorie milk alternative, often fortified with vitamins
Orange Juice (100%)	110-168	Vitamin C source, high natural sugar content
Regular Soda (Cola)	140	High in sugar and empty calories
Sweet Tea	160	High in added sugar
Coconut Water	36-40	Contains electrolytes, but watch for added sugar

Making the Best Choices for a Healthier You

Choosing a low-calorie cold drink is about more than just numbers; it’s about making mindful decisions that support your health. The options are plentiful and customizable. By prioritizing water and unsweetened beverages, you can reduce your sugar intake and stay hydrated without unwanted calories. If you still want flavor or carbonation, simply opt for infused water or a diet/zero-sugar beverage. For those with specific health concerns, it's always best to consult a dietitian for personalized advice.

Final Thoughts on Low-Calorie Drinks

Ultimately, the best cold drink for low-calorie hydration is pure water. For variety, unsweetened teas, coffee, and flavored sparkling waters are excellent choices. When selecting diet or zero-sugar options, be aware of the sweeteners and aim for moderation. Incorporating these healthy beverage habits can lead to a positive impact on your weight and overall well-being. For an excellent resource on healthy eating and weight management, visit the Centers for Disease Control and Prevention website, which provides evidence-based dietary recommendations. https://www.cdc.gov/healthyweight/healthy_eating/index.html

Conclusion: Savor the Flavor, Not the Calories

Navigating the world of cold beverages for low-calorie options is surprisingly simple. By focusing on water, unsweetened teas and coffee, and naturally flavored alternatives, you can significantly cut down on sugar and excess calories. Making small, consistent changes, like swapping a sugary soda for a glass of infused water, can have a profound long-term effect on your health. Embrace these refreshing choices and enjoy guilt-free hydration all year round.

Frequently Asked Questions

Plain water is the best zero-calorie cold drink, as it provides essential hydration without any additives. Infused waters with fruit or herbs and unsweetened sparkling water are also excellent zero-calorie options.

Yes, diet sodas are designed to be zero-calorie by using artificial or alternative sweeteners instead of sugar. However, health experts still recommend moderation, suggesting water is the best choice.

Unsweetened coconut water is relatively low in calories compared to fruit juices, but it's not zero-calorie. It provides electrolytes and minerals, but check the label to avoid added sugars.

To make your own, infuse a pitcher of cold water with slices of cucumber, lemon, lime, or berries. For a refreshing taste, you can also add mint or basil leaves.

No, specialty coffee drinks like mochas or lattes are often high in sugar and calories from syrups, whipped cream, and milk. To keep them low-calorie, opt for black coffee or use sugar-free syrup and skim milk.

For a low-calorie diet, skim milk or unsweetened plant-based milks like almond or soy are the best choices. These have significantly fewer calories than full-fat dairy and flavored alternatives.

Most store-bought fruit juices are high in natural sugar and calories. Opt for 100% juice and limit your portion size, or dilute it with water or seltzer to reduce the calorie count.

Replacing high-calorie sugary beverages with low or zero-calorie drinks can help reduce your overall calorie intake, which is beneficial for weight management. However, they are not a magic solution and should be part of a balanced diet.