Which is the healthiest soda to drink?

October 15, 2025 •

4 min read

According to the American Heart Association, many traditional sodas contain more added sugar in a single serving than is recommended for an entire day. Finding which is the healthiest soda to drink means navigating an increasingly complex market, from low-calorie options to functional beverages with added benefits.

Quick Summary

This guide breaks down low-sugar and functional sodas, analyzes the pros and cons of diet versions, and recommends genuinely healthy alternatives like sparkling water or kombucha.

Key Points

Prebiotic Sodas: Brands like Olipop contain prebiotic fiber, which may support gut health, while being low in sugar and calories.
Diet Sodas: Offer zero calories but contain artificial sweeteners, some of which, like aspartame, have raised long-term health concerns.
Sparkling Water: Plain or fruit-infused sparkling water is a zero-calorie, zero-sugar alternative that satisfies the craving for carbonation.
Kombucha: This fermented tea provides fizz and live cultures for gut health, though sugar content varies by brand.
Traditional Sodas: Are linked to weight gain and high blood sugar due to high added sugar content and are not considered healthy.
Read Labels: Even with 'healthy' sodas, checking the nutritional information for sugar and ingredients is crucial.
Hydration: For overall health, water is the best choice for hydration, with other fizzy drinks serving as occasional treats.

The Truth About Traditional Sodas and the Healthiest Soda Myth

For decades, traditional sugary sodas like Coca-Cola and Pepsi have been a staple of the American diet, but their health consequences are well-documented. Packed with high-fructose corn syrup, traditional sodas offer empty calories and contribute to weight gain, high blood sugar, and an increased risk of heart disease. The idea of a truly "healthy" traditional soda is a misconception; instead, the focus should be on finding the least unhealthy or, even better, healthier alternatives. Registered dietitians often emphasize that water remains the healthiest choice for hydration.

The Rise of Functional and Prebiotic Sodas

In recent years, a new category of sodas has emerged, often marketed as "healthy." These include functional sodas enriched with prebiotics or probiotics, and drinks flavored with real fruit juice and botanicals.

Olipop: This brand is known for its prebiotic fiber content, which is sourced from ingredients like chicory root, and comes in nostalgic flavors like Vintage Cola and Cream Soda. It is significantly lower in sugar and calories than regular soda.
Poppi: Marketed with the help of apple cider vinegar (ACV), Poppi sodas also contain a small amount of prebiotic fiber. While the health claims of the ACV are debated, the drinks are low in sugar and calories.
Wildwonder: Formulated with both prebiotics and probiotics, Wildwonder offers a gut-friendly option with unique flavor combinations. Sweetened with monk fruit and fruit juice, it avoids artificial sweeteners.
Culture Pop: Featuring live probiotics and flavored with organic fruit juices, Culture Pop is another option for those seeking gut-health benefits from their fizzy drink.

Comparing Diet Soda vs. Low-Sugar Options

For a long time, diet soda was considered the healthier choice for those looking to cut calories. However, recent research has raised concerns about the long-term health effects of artificial sweeteners.

Comparison of Low-Sugar vs. Diet Sodas


Feature	Low-Sugar Sodas (e.g., Olipop)	Diet Sodas (e.g., Diet Coke)
Sweeteners	Natural sweeteners (stevia, monk fruit) and fruit juice	Artificial sweeteners (aspartame, sucralose)
Calories	Low (typically 25-50 calories)	Zero
Added Sugar	Very low (typically 2-5g)	Zero
Fiber	Often contains prebiotic fiber for gut health	No fiber content
Potential Health Concerns	Primarily focuses on minimal added sugar	Potential links to negative health outcomes, including altered gut bacteria and liver issues

Healthiest Soda Alternatives: Beyond the Can

For those seeking a truly healthy, bubbly experience, the best approach is to look beyond even the "healthier" sodas. Numerous delicious alternatives provide flavor and fizz without the added sugar or artificial ingredients.

Sparkling Water with Fresh Fruit: A simple and hydrating option, plain sparkling water with a squeeze of fresh lemon, lime, or other fruit is a zero-calorie, zero-sugar choice that delivers flavor and fizz. Brands like Spindrift also offer varieties with a splash of real fruit juice.
Kombucha: This fermented tea is naturally fizzy and offers potential gut-health benefits from its live cultures. Flavors can range from tangy to fruity, and some brands offer low-sugar options.
Infused Water: Combining still or sparkling water with herbs like mint or sliced cucumber can create a refreshing, subtly flavored drink.
Herbal Sparkling Water: Brands like Aura Bora offer sparkling waters infused with unique herbal flavors, providing a sophisticated taste profile without added sugars or artificial sweeteners.

Making Your Choice

The ultimate choice for the healthiest soda depends on your personal health goals and taste preferences. If your primary concern is minimizing sugar, both zero-sugar options like Zevia and low-sugar functional drinks like Olipop are viable. For those who prioritize gut health, prebiotic and probiotic sodas may be appealing. However, it is crucial to remember that these are not miracle cures; dietitians recommend getting fiber and probiotics from a balanced diet.

Ultimately, the healthiest option remains unflavored sparkling or tap water. For those who need to satisfy a soda craving, making a switch to a lower-sugar or naturally flavored alternative is a significant step toward a healthier diet. Always read labels and be mindful of your overall sugar and calorie intake, even with products marketed as "healthy". Learn more about the latest research on diet and sugary drinks from CNN.com.

Conclusion

The quest for the healthiest soda reveals a landscape of nuanced choices. While traditional sodas are demonstrably unhealthy due to high sugar content, modern alternatives offer a range of benefits, from lower sugar counts to added prebiotics. Diet sodas provide a calorie-free option but carry their own set of controversies regarding artificial sweeteners. The most universally healthy options are flavored sparkling waters or kombucha. Ultimately, the best choice depends on balancing your desire for flavor and fizz with your health objectives, always remembering that moderation is key and water is the gold standard for hydration.

Frequently Asked Questions

Prebiotic sodas like Olipop and Poppi are healthier than traditional sodas because they contain less sugar and calories. However, nutrition experts suggest they are not a substitute for a balanced diet rich in natural fiber. They are a better choice for an occasional treat but should not be viewed as a 'miracle cure'.

Diet soda is lower in calories and sugar than regular soda, which can help with weight management. However, diet soda contains artificial sweeteners, and some studies suggest long-term use may have negative effects on gut health and overall health. The World Health Organization has even classified aspartame as a possible carcinogen.

For a zero-calorie, sugar-free soda, brands like Zevia and Humm Probiotic Soda are popular options. Zevia is sweetened with stevia and contains no calories or sugar, while Humm uses allulose. Flavored sparkling water is another excellent zero-calorie choice.

Some sodas, like Culture Pop and Wildwonder, are fortified with live probiotic cultures. While they offer probiotics, the concentration may not be as high or effective as other dietary sources. It is best to supplement with a balanced diet rather than relying solely on these drinks for probiotic intake.

Yes, sparkling water is one of the best soda alternatives. It provides the same satisfying carbonation without any sugar or calories. For added flavor, you can choose brands that use real fruit juice or infuse your own with fresh fruit and herbs.

While no traditional soda is truly healthy, clear sodas like Sprite and 7Up are considered less harmful than dark-colored sodas, mainly because they lack potentially carcinogenic caramel coloring. They still, however, contain high amounts of sugar.

To satisfy a soda craving healthily, try switching to sparkling water with a splash of real fruit juice or fresh fruit. You can also opt for kombucha or a low-sugar, functional soda. Experimenting with different flavors can help you find a suitable, healthier replacement.