Which soda has the least amount of sugar? A guide to making a healthier choice

October 9, 2025 •

4 min read

According to the World Health Organization, consuming high amounts of sugar-sweetened beverages is a major driver of obesity and chronic diseases like type 2 diabetes and heart disease. While the best choice is always water, navigating the wide range of soda products reveals that many popular brands contain alarmingly high levels of added sugar.

Quick Summary

This guide reveals the lowest-sugar soda options on the market, from zero-calorie drinks to new prebiotic varieties. It also explores the sweeteners used in these beverages, examines the potential health trade-offs, and provides healthier alternatives to reduce sugar intake without sacrificing fizz.

Key Points

Zero-sugar is the lowest: Sodas explicitly labeled "zero sugar" or "diet" contain 0 grams of sugar, sweetened with artificial or natural non-nutritive sweeteners.
Not all zero-sugar sodas are the same: Some use artificial sweeteners like aspartame (Diet Coke), while others use natural alternatives like stevia (Zevia).
Low-sugar alternatives exist: Newer brands like Poppi and Olipop offer low-sugar options (typically 2-8g) and often include functional ingredients like prebiotics.
Sparkling water is a top choice: Flavored sparkling water is the healthiest alternative, providing fizz and flavor with zero sugar, calories, or sweeteners.
Consider the bigger picture: While zero-sugar sodas eliminate sugar, experts suggest that reducing overall consumption of sweetened drinks—including artificially sweetened ones—is best for long-term health.
Homemade options offer control: For maximum control over ingredients, sparkling water can be infused with fresh fruits and herbs at home.

The Zero-Sugar Answer: When 'Least Sugar' Means 'No Sugar'

For those seeking the absolute lowest amount of sugar in a soda, the answer is any product explicitly labeled "zero sugar" or "diet." These beverages contain zero grams of sugar and zero calories because they replace sugar with non-nutritive sweeteners. This includes well-known options from major brands as well as newer, health-conscious alternatives.

Major Zero-Sugar Soda Brands

Many of the most recognizable soda companies offer a zero-sugar version of their flagship products. These include:

Coca-Cola Zero Sugar: Offers the classic Coke flavor without any sugar. Note that Coke Zero is formulated differently than Diet Coke, with some consumers preferring its taste.
Pepsi Zero Sugar: Pepsi's zero-calorie offering, designed to taste like regular Pepsi.
Sprite Zero Sugar: A lemon-lime soda with zero sugar, and according to some reviews, the taste is nearly identical to the original.
A&W Root Beer Zero Sugar: Widely praised for its flavor profile, many report that it tastes very close to the full-sugar version.
Diet Dr. Pepper / Dr. Pepper Zero Sugar: Dr. Pepper offers both a "Diet" and "Zero Sugar" option, providing choices for fans of the unique 23-flavor blend.

Zero-Sugar Sodas with Natural Sweeteners

For consumers wary of artificial sweeteners like aspartame or sucralose, some brands use natural, plant-based options like stevia or monk fruit. Stevia-sweetened sodas often have no calories and zero sugar.

Zevia Zero Sugar Soda: A popular brand that sweetens its wide range of flavors exclusively with stevia leaf extract, resulting in a zero-calorie, zero-sugar drink. Flavors include classic cola, ginger ale, and a variety of fruit options.
Humm Probiotic Soda: Some varieties of Humm's probiotic sodas are sweetened with allulose and contain 0 grams of added sugar.

Low-Sugar Sodas with Added Health Benefits

Beyond the classic diet sodas, a new wave of beverages offers a small amount of sugar, typically from fruit juice, combined with functional ingredients like prebiotics.

Poppi: This prebiotic soda contains a touch of fruit juice and apple cider vinegar, giving it a sweet-tart flavor profile. A 12-ounce can typically has just a few grams of sugar and around 25 calories.
Olipop: Another prebiotic soda brand that incorporates botanical extracts and prebiotic fiber. Flavors range from vintage cola to fruit varieties, often with 2–5 grams of added sugar per can.
Spindrift Soda: Made with real fruit juice and sparkling water, Spindrift offers a light and refreshing taste with no added sugar. The sugar content comes from the fruit itself and is much lower than traditional sodas, ranging from 0–7 grams per can depending on the flavor.

Comparison of Soda Options


Beverage Type	Sugar Content (per 12 oz)	Sweetener	Notable Feature	Pros	Cons
Regular Soda	High (35–45g)	High-Fructose Corn Syrup	Traditional flavor	Familiar taste	High calories, high sugar, linked to health risks
Zero-Sugar Soda (Artificial)	Zero (0g)	Aspartame, Sucralose	No calories, no sugar	Eliminates sugar and calories	Health concerns about artificial sweeteners
Zero-Sugar Soda (Natural)	Zero (0g)	Stevia, Monk Fruit	No artificial ingredients	No calories, no artificial sweeteners	Some find the aftertaste unappealing
Low-Sugar Prebiotic Soda	Low (2–8g)	Fruit Juice, Stevia	Added prebiotics for gut health	Low sugar, potential gut benefits	May be more expensive, can cause digestive issues for some
Sparkling Water (Flavored)	Zero (0g)	Natural Flavors	Just carbonated water	No sugar, calories, or artificial sweeteners	Lacks the sweetness of soda

The Healthiest Soda Alternatives

If you are aiming to reduce sugar and are open to alternatives beyond traditional soda, several options provide fizz and flavor without the drawbacks of excessive sugar or artificial sweeteners.

Flavored Sparkling Water: Brands like LaCroix, Bubly, and Waterloo offer a wide range of flavors derived from natural essences, with zero sugar or calories. This is arguably the simplest and healthiest alternative to soda.
Homemade Flavored Water: For complete control over your ingredients, infuse plain sparkling water with fresh fruit, herbs, or a small amount of 100% fruit juice. Popular infusions include lemon and lime, berries, or cucumber and mint.
Kombucha: This fermented tea contains probiotics and is often lower in sugar than soda. While it has a distinctive tangy taste, many find it to be a refreshing and gut-friendly option. You can also dilute it with sparkling water to control the sweetness and fizz level.
Homemade Herbal Sodas: Using a fermented ginger bug or adding sugar-free concentrates to sparkling water, you can craft your own carbonated beverages at home.

The Final Word: Making Your Best Choice

While zero-sugar or diet sodas technically contain the least amount of sugar (none at all), they still rely on artificial sweeteners. The health impacts of long-term consumption of these sweeteners are still under investigation, with some studies suggesting potential links to metabolic issues. For this reason, many nutrition experts recommend alternatives like sparkling water or small portions of drinks naturally sweetened with minimal sugar from fruit juice. Ultimately, the best option depends on your personal health goals and taste preferences.

For more detailed information on limiting sugar intake, consult the Centers for Disease Control and Prevention recommendations on rethinking your drink.

Conclusion

The title question "Which soda has the least amount of sugar?" has a clear answer: any zero-sugar product, such as Coke Zero or Zevia, contains no sugar at all. However, a broader nutritional perspective reveals that truly healthy choices extend beyond simply eliminating sugar. Low-sugar sodas with prebiotics, like Poppi and Olipop, offer a middle-ground with added benefits, while flavored sparkling water represents the purest zero-sugar, zero-calorie alternative. By understanding the differences between these beverage types, you can make a more informed and health-conscious decision that aligns with your dietary needs.

Frequently Asked Questions

Zero-sugar sodas are technically healthier than regular sodas because they contain zero calories and sugar, which helps with weight management and blood sugar control. However, they rely on artificial sweeteners, and some research suggests that consuming these sweeteners may still pose health risks.

Both Diet Coke and Coke Zero Sugar are zero-calorie, sugar-free sodas from Coca-Cola. The primary difference lies in the flavor profile. Coke Zero Sugar is formulated to taste more like classic Coca-Cola, while Diet Coke has a lighter, distinct taste.

Yes, prebiotic sodas often contain a small amount of sugar, typically from fruit juice. Poppi and Olipop, for example, have a few grams of sugar per can, in addition to ingredients like prebiotics and botanicals.

Artificial sweeteners like aspartame are approved by the FDA and generally considered safe for consumption in moderation. However, the World Health Organization recommends limiting their use, and the long-term health effects are still being studied.

Yes, unsweetened and naturally flavored sparkling water is widely regarded as the healthiest alternative to soda. It provides the satisfying fizziness without any sugar, calories, or artificial sweeteners, and contributes to hydration.

Among traditional, non-diet sodas, the differences in sugar content are often minor. For instance, a 12-ounce can of Sprite typically has slightly less sugar than a can of Coke or Pepsi, but all are still very high in sugar and not considered a healthy option.

Yes, you can create your own low-sugar soda by adding small amounts of 100% fruit juice, fresh fruit, or herbs to sparkling water. There are also recipes for homemade probiotic sodas using a ginger bug.