Which Pop Has Less Sugar In It? A Comprehensive Guide

November 5, 2025 •

3 min read

According to the American Heart Association, most adults consume far more sugar daily than recommended, often from sugary drinks. For those looking to curb their sweet cravings without giving up fizzy beverages entirely, knowing which pop has less sugar in it is crucial. This guide breaks down the sugar content of popular sodas and explores healthier alternatives.

Quick Summary

This article examines the sugar content of leading pop brands, highlighting zero-sugar and low-sugar options. It also compares traditional sodas with newer prebiotic and naturally sweetened alternatives, providing a clear reference for informed beverage choices.

Key Points

Zero-Sugar Sodas: Opt for zero-sugar versions like Coke Zero or Sprite Zero, which contain no sugar or calories, sweetened with artificial sweeteners.
Natural Sweeteners: Low-sugar alternatives like Zevia, Poppi, and Olipop use natural sweeteners such as stevia, monk fruit, and fruit juice, often with added health benefits.
Check the Label: Even low-sugar options can vary. Always check the nutrition label to see the amount of added sugar and the type of sweetener used.
Sparkling Water: For the absolute lowest sugar choice, flavored sparkling water with no added sweeteners is an excellent and hydrating alternative.
Healthier Sweeteners: Some alternatives avoid controversial artificial sweeteners by using natural options like stevia and erythritol.
Prebiotic Benefits: Brands like Poppi and Olipop offer the benefit of prebiotic fiber, which can support gut health in addition to being low in sugar.
DIY Options: Create your own low-sugar pop by adding fresh fruit, herbs, or a small amount of juice to plain sparkling water for a refreshing, customized drink.

Understanding Sugar in Pop: More Than Just Calories

When you reach for a can of traditional soda, you are often consuming a significant portion of your daily recommended sugar intake in one go. The American Heart Association recommends no more than 24 grams of added sugar for women and 36 grams for men per day. A single 12-ounce can of regular Coca-Cola contains 39 grams of sugar, exceeding the daily limit for women and almost meeting it for men. This overconsumption is linked to various health issues, including weight gain, metabolic disorders, and heart disease. Choosing a pop that has less sugar is a simple but effective way to improve your dietary habits.

The Rise of Zero-Sugar Sodas

In response to consumer demand for healthier options, major beverage companies have introduced zero-sugar versions of their most popular products. These drinks achieve their sweet flavor by using artificial sweeteners, such as aspartame and acesulfame potassium, instead of sugar. Options like Coca-Cola Zero Sugar, Diet Coke, and Sprite Zero Sugar offer the taste of their full-sugar counterparts without the calories or sugar. While these zero-sugar products are a clear winner for reducing sugar intake, it's worth noting that some health experts raise questions about the long-term effects of artificial sweeteners.

Exploring Low-Sugar and Natural Alternatives

For those who prefer a less processed option, several brands have emerged with low-sugar sodas sweetened naturally. These products often incorporate a mix of real fruit juice and natural sweeteners like stevia, monk fruit, or erythritol. Many also contain functional ingredients, such as prebiotic fiber and probiotics, which support gut health. Brands like Olipop and Poppi have gained popularity for offering a soda-like experience with fewer calories and tangible health benefits. Another simple approach is to create your own low-sugar beverage by combining sparkling water with a splash of real fruit juice or fresh herbs. This gives you complete control over the sugar content while still satisfying your craving for fizz.

Comparison Table: Sugar Content in Popular 12oz Cans

To illustrate the stark differences, here is a comparison of the sugar content in a 12-ounce (355ml) can of several popular beverages:


Beverage	Sugar (grams)	Added Sugar (grams)	Sweetener Type	Calories (Approx.)
Coca-Cola Original	39	39	High-fructose corn syrup, Sugar	140
Pepsi Original	41	41	High-fructose corn syrup, Sugar	150
Mountain Dew	46	46	High-fructose corn syrup, Sugar	170
Sprite Original	38	38	High-fructose corn syrup, Sugar	140
Coca-Cola Zero Sugar	0	0	Aspartame, Acesulfame Potassium	0
Sprite Zero Sugar	0	0	Aspartame, Acesulfame Potassium	0
Zevia Cola	0	0	Stevia leaf extract	0
Poppi Classic Cola	5	3	Stevia, fruit juice, apple cider vinegar	25
Olipop Vintage Cola	5	1	Stevia, fruit juice, prebiotic fiber	45
Spindrift Sparkling Water	0-4	0	Fruit juice (flavor dependent)	5-20

Making a Healthier Beverage Choice

Choosing a pop with less sugar depends on your personal preferences and health goals. For those seeking a simple, zero-calorie switch from regular soda, the large brand zero-sugar versions like Coke Zero or Sprite Zero are readily available. If you are concerned about artificial sweeteners and prioritize natural ingredients, brands like Zevia, Poppi, and Olipop offer tasty alternatives, though some contain small amounts of sugar from fruit juice. For the absolute lowest sugar and calorie option, flavored sparkling waters from brands like Spindrift or even plain sparkling water with a squeeze of citrus are the best bet. Reading nutritional labels is key to identifying the amount of added sugar and understanding the sweeteners used.

Conclusion

In the quest to find which pop has less sugar, the answer is clear: zero-sugar and naturally sweetened alternatives are the best choices. Traditional sodas are loaded with unhealthy amounts of added sugar, while modern options offer a satisfying fizz with little to no guilt. By opting for products like Coca-Cola Zero Sugar, Zevia, or the popular prebiotic sodas from Poppi and Olipop, you can significantly reduce your sugar intake. Small changes, like swapping your sugary pop for one of these low-sugar varieties, can have a major positive impact on your overall health and well-being. Ultimately, the healthiest option remains water, but a low-sugar pop can be a great way to enjoy a treat without the crash. For more healthy beverage ideas, consider visiting health.com to explore a variety of alternatives.

Frequently Asked Questions

The absolute lowest sugar pop is any brand's zero-sugar or diet version, such as Coke Zero, Diet Coke, or Zevia, as they contain 0 grams of sugar.

Zero-sugar pops are better in terms of sugar and calorie reduction, which can help with weight management. However, they contain artificial sweeteners, which some studies suggest may have their own health considerations, making moderation key.

Healthy alternatives include flavored sparkling water (like Spindrift), kombucha, naturally sweetened prebiotic sodas (like Olipop), or simply infusing water with fresh fruit and herbs.

A standard 12-ounce can of regular soda, like Coca-Cola, contains approximately 39 grams of sugar, which exceeds the daily recommended limit for added sugars.

Yes, prebiotic sodas like Poppi and Olipop contain a small amount of sugar, typically 2 to 5 grams per can, from fruit juice and other natural sweeteners.

The long-term effects of artificial sweeteners are still being debated and researched. The WHO has suggested that, for non-diabetics, these sweeteners do not aid in long-term fat loss and may have some risks, but they are generally considered safe in moderate amounts.

Both Diet Coke and Coke Zero contain zero sugar and calories but are formulated differently. Coke Zero is designed to taste more like classic Coca-Cola, while Diet Coke has a lighter flavor profile.