Which drink has no sugar in it? Your Comprehensive Guide to Healthy Hydration

November 2, 2025 •

4 min read

According to the World Health Organization, limiting daily intake of free sugars is crucial for maintaining good health. For those focused on a nutrition diet, making smart beverage choices is a key step, leading many to ask: Which drink has no sugar in it? The answer involves more than just plain water and includes a wide array of flavorful, hydrating options.

Quick Summary

This guide explores numerous sugar-free beverage options beyond water, including unsweetened coffee, tea, and infused sparkling water. It also delves into the benefits and drawbacks of natural versus artificial sweeteners, helping you make informed decisions for your health and diet goals.

Key Points

Plain Water is Priority: Nothing is healthier for hydration and overall health than pure, unsweetened water.
Flavor Naturally: Use fruit, vegetable, and herb infusions to enhance water's flavor without adding any sugar or artificial sweeteners.
Read Labels Carefully: Always check the nutrition facts on store-bought beverages, as many 'sugar-free' or 'diet' products contain other additives or hidden sugars.
Limit Artificial Sweeteners: While zero-calorie diet drinks can help reduce sugar intake, some research suggests a potential link between artificial sweeteners and increased sugar cravings or metabolic health issues.
Opt for Unsweetened Versions: Choose unsweetened coffee, tea, and milk alternatives to avoid unnecessary calories and sugar.
Prefer Vegetable Over Fruit Juice: Vegetable juices typically have much lower natural sugar content than fruit juices, making them a better choice for a sugar-conscious diet.
Moderate Kombucha Intake: Kombucha contains residual sugar from fermentation, and some brands add more. Choose wisely and consume in moderation.

The Foundation of Hydration: Water and Its Variations

When seeking a drink with no sugar, plain water is the gold standard. It's calorie-free, sugar-free, and essential for every bodily function, from regulating temperature to transporting nutrients. For those who find plain water unappealing, there are many ways to make it more exciting without adding sugar.

Infused Water: Add sliced fruits like lemons, limes, or berries, or vegetables like cucumber to a pitcher of water for a subtle, natural flavor. Fresh herbs such as mint or basil are also great additions.
Sparkling Water: Unflavored or naturally flavored sparkling water, seltzer, or club soda provides the satisfying fizz of soda without the sugar. Be sure to check labels carefully, as some brands add artificial sweeteners or sugar.

Unsweetened Teas and Coffee

For many, unsweetened teas and coffee are daily staples that naturally contain no sugar. However, the way they are prepared is critical to keeping them sugar-free. Avoid pre-made bottled versions, as they often contain added sugars.

Herbal Tea: Caffeine-free options like peppermint, ginger, or hibiscus tea offer a wide range of flavors and are naturally sugar-free. You can enjoy them hot or iced.
Black and Green Tea: Both can be steeped and enjoyed without any additions. Green tea, in particular, contains antioxidants and may have a positive effect on health.
Black Coffee: When brewed at home, black coffee contains virtually no calories or sugar. Iced or hot, it provides a pick-me-up without the added sweetness found in many coffeehouse drinks.

Dairy and Plant-Based Milks

Unsweetened dairy and plant-based milks offer creamy, flavorful options for beverages. However, reading the label is crucial to avoid added sugars.

Dairy Milk: While dairy milk contains a natural sugar called lactose, it also provides essential nutrients like protein and calcium. The total amount of natural sugar in a serving should be considered in a comprehensive nutrition diet.
Unsweetened Plant-Based Milks: Almond, soy, and coconut milks are widely available in unsweetened varieties, making them an excellent choice for those seeking zero added sugar. They can be used in coffee, smoothies, or on their own.

Fermented and Functional Beverages

Emerging beverage categories offer exciting, low-sugar alternatives, but require careful label scrutiny.

Kombucha: This fermented tea is a source of probiotics, which may support gut health. While the fermentation process uses some sugar, many commercial kombuchas have added sugars post-fermentation. Look for options with minimal carbs per serving.
Vegetable Juice: Unlike fruit juices, which are high in natural sugar, juices made from non-starchy vegetables like celery, spinach, and cucumber are naturally low in sugar. Small amounts of carrots or beets can add natural sweetness while keeping sugar levels in check.

The Debate: Artificial vs. Natural Sweeteners

For those who crave sweetness without sugar, the market is full of artificially sweetened diet sodas and naturally derived sugar substitutes. Understanding the differences is important for a balanced nutrition diet.

Artificial Sweeteners: Found in diet sodas like Coke Zero and Diet Pepsi, these provide sweetness with zero calories. While they help reduce sugar intake, some studies suggest potential links to metabolic syndrome and can heighten cravings for sweet foods.
Natural Sugar Substitutes: Stevia and monk fruit are plant-derived zero-calorie sweeteners. While these are often seen as a healthier alternative, many commercial products mix them with other ingredients. For instance, some blends include erythritol, a sugar alcohol that has faced recent scrutiny.

Comparison of Sugar-Free Beverage Options


Drink Type	Calorie Count	Sugar Content	Best For...	Considerations
Plain Water	0	0g	Pure hydration	Can be bland; flavor with infusions
Sparkling Water	0	0g (unflavored)	Satisfying fizz, soda alternative	Check for added sugar or sweeteners
Unsweetened Tea	0-2 (per cup)	0g	Antioxidants, variety of flavors	Avoid pre-made, bottled versions
Black Coffee	2-5 (per cup)	0g	Energy boost, antioxidants	High caffeine; avoid sugary additions
Unsweetened Plant-Based Milk	Varies	0g added	Creamy texture, dairy-free option	Check labels for added sugar
Homemade Veggie Juice	Low	Low (natural)	Nutrient boost	Lower in calories than fruit juices
Kombucha	Low	Low (residual)	Probiotics	Read labels for added sugar post-fermentation

The Final Word on Sugar-Free Drinking

Choosing the right sugar-free drink for your nutrition diet is a personal journey, but the guiding principle should always be moderation and vigilance. While plain water remains the healthiest and most fundamental choice, a world of variety exists for those seeking more flavor. Whether it's infusing your water with fresh fruit, brewing a cup of unsweetened herbal tea, or enjoying a sparkling water, avoiding added sugars is a highly effective way to improve your health. By carefully reading nutrition labels and prioritizing naturally sugar-free options, you can make smarter hydration choices that support your wellness goals without compromising on taste.

For more information on making healthy diet choices, consider consulting resources like the Center for Science in the Public Interest.

Frequently Asked Questions

While diet soda has fewer calories than regular soda, research on its long-term effects on weight loss is mixed, with some studies suggesting artificial sweeteners can increase cravings.

Kombucha is a fermented tea that contains a small amount of residual sugar from the fermentation process. It's important to check the label for added sugars, as some brands add more for flavor.

Natural sweeteners like stevia and monk fruit extract are derived from plants and are zero-calorie. Honey and maple syrup are also natural but contain sugar and calories.

You can easily flavor water by adding slices of cucumber, lemon, lime, or oranges, as well as fresh herbs like mint or basil.

No, 100% fruit juices contain natural sugar, which can still cause blood sugar spikes. It's better to consume whole fruit for fiber or opt for vegetable juices, which are lower in sugar.

Dairy milk contains natural sugar in the form of lactose, while unsweetened plant-based milks like almond milk are often sugar-free. Always check the nutrition label.

While sugar-free energy drinks eliminate added sugar, they often contain high levels of caffeine and artificial sweeteners, which can have side effects like anxiety or metabolic issues for some individuals.

The healthiest way to drink coffee is black, without any added sugar, syrups, or creamers. If you need a flavor boost, consider a dash of cinnamon or a small amount of unsweetened milk.