Which is the Healthiest Sparkling Water?

December 13, 2025 •

5 min read

According to the CDC, sugary drinks are a leading source of added sugars in the American diet, contributing to health issues like obesity and type 2 diabetes. For those looking to curb this habit, sparkling water is a popular alternative, but a critical question remains: which is the healthiest sparkling water? The answer depends on ingredients, sourcing, and personal health needs.

Quick Summary

This guide breaks down different types of sparkling water—mineral, seltzer, club soda—and evaluates key factors like added sugars, artificial sweeteners, and natural flavors. It compares popular brands based on ingredient purity, mineral content, and potential health concerns, helping consumers make informed choices for optimal hydration and wellness.

Key Points

Check for Added Sugars and Sweeteners: The healthiest sparkling waters are unsweetened, containing no sugar or artificial sweeteners that can have adverse health effects.
Prioritize Real Ingredients: Opt for brands that use real fruit juice or natural extracts rather than vague "natural flavors" for transparent, cleaner ingredients.
Consider Mineral Content: Naturally sourced sparkling mineral waters, like Gerolsteiner, contain beneficial electrolytes such as magnesium and calcium, which are great for hydration.
Be Mindful of Contaminants: Some bottled brands have tested for PFAS "forever chemicals." Research brands or consider home carbonation with filtered tap water to minimize exposure.
Listen to Your Body: If you experience bloating or discomfort from carbonation, try a less fizzy brand or drink it with meals to aid digestion.
Choose Based on Your Goals: Your health goal determines the best choice, whether it's mineral content, pure flavor, or budget-friendliness.

Understanding the Types of Sparkling Water

Not all fizzy waters are created equal. Knowing the difference between them is the first step toward determining the healthiest option for you.

Sparkling Mineral Water

Sourced from a natural spring or well.
Contains naturally occurring minerals like calcium, magnesium, and potassium.
May be naturally carbonated or have carbonation added later.
The specific mineral content and taste profile depend on the source.

Seltzer Water

Plain water infused with carbon dioxide gas.
Does not contain added minerals or sodium.
Often serves as the base for many flavored sparkling waters, though not always with natural flavorings.

Club Soda

Artificially carbonated water with added minerals, typically sodium bicarbonate and potassium sulfate.
These added minerals can give it a slightly saltier taste compared to seltzer.

Tonic Water

Distinct from other sparkling waters, it contains quinine, which gives it a bitter taste, and often high amounts of sugar or high-fructose corn syrup.
It should not be considered a healthy alternative to soda.

What Makes a Sparkling Water Healthy?

When searching for the healthiest choice, several factors deserve close attention.

Zero Added Sugars or Sweeteners

This is the most crucial consideration. Many flavored sparkling waters are sweetened with sugar, artificial sweeteners (like aspartame, sucralose), or plant-based sweeteners (like stevia or monk fruit). While these options are often calorie-free, some studies suggest links between artificial sweeteners and negative health effects, including gut microbiome disruption and an increased risk of heart issues. For optimal health, seek out unsweetened varieties.

Simple, Clean Ingredients

The healthiest sparkling waters list only water and carbonation on their ingredient label. If it's flavored, look for brands that use real fruit juice or natural extracts, not vague "natural flavors," which can be highly processed. Minimal ingredients are a good sign of a healthier product.

Beneficial Mineral Content

For a hydration boost, sparkling mineral water is often the best choice. Brands sourced from mineral-rich springs, like Gerolsteiner or Vichy Catalan, offer naturally occurring electrolytes like magnesium, calcium, and potassium, which are beneficial for overall health. This is especially useful for those who exercise frequently and need to replenish minerals lost through sweat.

Low PFAS Levels

In recent years, per- and polyfluoroalkyl substances (PFAS), or "forever chemicals," have been found in some bottled water products, including sparkling brands. These chemicals have been linked to various health concerns. Research from sources like Consumer Reports can help identify brands that have lower levels of these contaminants. Opting for brands with low PFAS levels, or using a home carbonation system with filtered tap water, is a prudent choice.

Comparison of Popular Sparkling Water Brands

Here is a comparative look at popular options to help you decide which is the healthiest sparkling water for you.


Brand	Source	Key Ingredients	Health Considerations	PFAS Levels	Best For
Spindrift	Water + real fruit juice	Carbonated water, fruit juice	Uses real fruit, no artificial sweeteners or flavors. Offers a slightly sweeter profile.	Considered low risk/safe.	Minimalist ingredient fans; those who want real fruit flavor.
Gerolsteiner	German spring	Natural spring water, natural CO2	High mineral content (magnesium, calcium, bicarbonate). Naturally alkaline.	Low, based on third-party testing.	Electrolyte replenishment; those seeking mineral benefits.
LaCroix	Processed water	Carbonated water, natural essences	No sugar, sodium, or artificial ingredients, but "natural flavors" are vague. PFAS risk has been raised.	Questionable based on some reports.	Zero-calorie flavor seekers; occasional drinkers.
Waterloo	Processed water	Carbonated water, natural flavors	Zero calories, sugar, or artificial sweeteners. Uses natural fruit extracts for flavor.	Considered low risk/safe.	Bold flavor fans; those who avoid artificial sweeteners.
San Pellegrino	Italian spring	Natural spring water, added CO2	Contains naturally occurring minerals. Gentle bubbles and slightly minerally taste.	Low, based on third-party testing.	Hydration with a touch of mineral flavor; low carbonation preference.
Bubly	Processed water	Carbonated water, natural flavor	Zero calories, sugar, or artificial sweeteners. Uses natural flavors.	Questionable based on some reports.	Budget-friendly option; zero-calorie fruity taste.

Choosing the Healthiest Sparkling Water for You

Making the right choice depends on your specific health goals and preferences.

For Maximum Mineral Benefit

If your goal is to boost your mineral intake, look for naturally sourced mineral waters. Gerolsteiner, with its high concentration of beneficial minerals like magnesium and bicarbonate, is a strong contender. It's especially useful for active individuals or anyone looking for digestive benefits from the bicarbonate.

For the Purest Flavor

If you prioritize ingredient transparency and want the cleanest flavor profile, a high-quality, naturally sourced mineral water or simple seltzer is best. Brands like Spindrift stand out by using real fruit juice, ensuring a flavor that tastes authentic and is derived from a clear, natural source.

For a Budget-Friendly Option

For those who consume sparkling water frequently, a budget-friendly option like Waterloo or Bubly can be a good choice, provided you are comfortable with “natural flavorings” and zero additives. However, many people also opt for a home carbonation system like a SodaStream, using filtered tap water, which offers a cost-effective and environmentally friendly solution.

For Those with Sensitive Stomachs

Individuals with conditions like acid reflux or irritable bowel syndrome may experience bloating or gas from carbonation. In such cases, a less intensely carbonated sparkling mineral water, or drinking it with meals, might be a better choice. Ultimately, paying attention to how your body reacts is key.

Conclusion

While many sparkling water brands offer a healthy alternative to sugary sodas, the title of "healthiest" depends largely on individual needs. Unsweetened options with minimal, transparent ingredients are universally the best choice. For those seeking added nutritional value, naturally sourced sparkling mineral water is superior. However, for a refreshing, everyday drink, a basic unsweetened seltzer or one flavored with real fruit juice is a great option. By scrutinizing ingredient lists and understanding the source of your drink, you can confidently select a sparkling water that aligns with your health goals and taste preferences.

Authoritative Link

For more detailed information on contaminants like PFAS in bottled water, the Environmental Working Group (EWG) provides valuable resources. EWG Tap Water Database

Frequently Asked Questions

Plain sparkling water is slightly more acidic than still water due to carbonation, but it's significantly less erosive to tooth enamel than sugary sodas or juices. Flavored sparkling waters containing citric acid pose a greater risk. Drinking it in moderation, preferably with meals, or using a straw can minimize risk.

Sparkling mineral water is often considered superior as it contains naturally occurring minerals and electrolytes like magnesium, calcium, and potassium, which offer additional nutritional benefits. Regular sparkling water, or seltzer, is simply water with added carbonation and lacks these minerals.

For some individuals, especially those with sensitive digestive systems, the carbonation in sparkling water can cause gas, belching, and bloating. If you experience these symptoms, try drinking less or opting for still water instead.

Yes, sparkling water is just as hydrating as still water, provided it does not contain sugar, caffeine, or other dehydrating additives. For those who find plain water unappealing, sparkling water can be an excellent way to increase overall fluid intake.

The main difference is added minerals. Seltzer is just water and added carbon dioxide. Club soda is artificially carbonated water with minerals like sodium bicarbonate and potassium sulfate added for flavor, giving it a slightly saltier taste.

The term 'natural flavors' is vague and can refer to complex, processed extracts that serve only to provide flavor, not nutritional value. For the cleanest option, choose plain water or brands that specify using real fruit juice, like Spindrift, instead.

Making your own sparkling water using a home carbonation system like a SodaStream is often healthier and more eco-friendly. It allows you to use filtered tap water, avoiding potential contaminants like PFAS found in some bottled brands, and you can control the level of carbonation and add natural flavorings like fresh fruit slices.