Which soda has the least calories?

January 10, 2026 •

4 min read

According to MedlinePlus, many mainstream diet and zero-sugar sodas contain zero calories per 12 oz serving. Finding out which soda has the least calories involves exploring these artificially sweetened beverages as well as natural alternatives to make an informed choice for your diet.

Quick Summary

This article examines the calorie counts of popular diet, zero-sugar, and prebiotic sodas. Key topics include the sweeteners used, a comparison table of common brands, and a look at low-calorie, healthier beverage alternatives.

Key Points

Zero-Calorie Winners: Most major diet and zero-sugar sodas, including Diet Coke, Coke Zero Sugar, and Sprite Zero, contain virtually zero calories.
Sweeteners are Key: These sodas use artificial non-nutritive sweeteners like aspartame and sucralose to provide sweetness without adding calories.
Natural Sweetened Options: Brands like Zevia use stevia, providing a zero-calorie, naturally sweetened alternative for those avoiding artificial additives.
Functional Sodas: Newer brands such as Olipop and Poppi are low-calorie and include prebiotics for added gut-health benefits.
Purest Form of Fizz: Plain or naturally-flavored sparkling water is the most straightforward, zero-calorie alternative to traditional soda.
Ingredient Awareness: Consumers should be mindful of ingredient labels, as some natural or prebiotic sodas contain small amounts of sugar and calories.

Understanding Calorie-Free Sodas

The quest for the lowest-calorie soda often leads to the world of diet and zero-sugar beverages. These products are formulated to deliver the sweet taste and carbonated sensation of traditional soda without the high-fructose corn syrup that contributes significant calories. The primary reason these sodas contain zero or negligible calories is the use of non-nutritive sweeteners. These compounds, such as aspartame, sucralose, and acesulfame potassium (Ace-K), provide intense sweetness without being metabolized by the body for energy.

Many brands now offer both 'Diet' and 'Zero Sugar' versions of their products. For example, Coca-Cola offers both Diet Coke and Coca-Cola Zero Sugar. While they both contain zero calories, subtle differences in flavor profiles often exist due to different formulas and sweeteners. The MedlinePlus calorie chart lists several popular zero-calorie sodas, including Coca-Cola Zero, Diet Coca-Cola, and Diet Pepsi, confirming that zero is the lowest you can go.

Artificial Sweeteners and Health Concerns

While zero-calorie sodas can help reduce sugar intake, the health implications of artificial sweeteners are a topic of ongoing debate. Some studies have suggested associations between frequent consumption of diet drinks and potential health concerns, including weight gain and metabolic syndrome. Other research has linked aspartame to potential cancer risks, though organizations like the FDA maintain that it is safe for consumption within recommended limits. Ultimately, for those concerned about artificial ingredients, exploring naturally sweetened alternatives is a viable path.

Low-Calorie Soda Comparison Chart

This table provides a direct comparison of calories and sweetener types for a few well-known sodas (per 12 oz serving):


Soda Name	Type	Calories (per 12oz)	Primary Sweetener(s)
Coca-Cola Classic	Regular	155	High-fructose corn syrup
Diet Coke	Zero Calorie	0	Aspartame, Ace-K
Coca-Cola Zero Sugar	Zero Calorie	0	Aspartame, Ace-K
Sprite	Regular	151	High-fructose corn syrup
Sprite Zero	Zero Calorie	0	Aspartame, Ace-K
Pepsi	Regular	155	High-fructose corn syrup
Pepsi Zero Sugar	Zero Calorie	0	Aspartame, Ace-K
Fresca Soda Water	Zero Calorie	0	Aspartame, Ace-K
Zevia (various flavors)	Zero Calorie	0	Stevia leaf extract

Natural and Prebiotic Alternatives

For those seeking alternatives without artificial sweeteners, a growing market of functional and natural sodas exists. These options vary in calorie count but are generally much lower than traditional sugary sodas. They often use natural sweeteners or a combination of fruit juice and botanicals.

Here are some popular, lower-calorie soda alternatives:

Zevia: This brand offers a range of zero-calorie, zero-sugar sodas sweetened with stevia leaf extract. It's a popular choice for those avoiding artificial sweeteners entirely.
Olipop: A prebiotic soda that uses natural sweeteners and fiber to achieve a lower calorie count (25-50 calories per can). It is marketed for gut health benefits.
Poppi: Another prebiotic soda brand that is low in sugar and calories (around 25 calories). It uses natural sweeteners and a hint of apple cider vinegar.
Humm Probiotic Soda: This brand, known for kombucha, also offers zero-sugar and zero-calorie probiotic sodas sweetened with allulose.

Beyond Soda: Other Bubbly Choices

Sometimes the craving for soda is more about the fizz than the flavor. In these cases, even simpler, zero-calorie options are available. Plain or flavored sparkling water is an excellent choice with no sweeteners or calories. Brands like LaCroix and Bubly offer a wide variety of flavored sparkling waters, while others like Spindrift use a splash of real fruit juice for flavor, adding a small number of calories but avoiding artificial additives.

Making Healthier Hydration Choices

Choosing a low-calorie soda is a personal decision based on taste, ingredient preferences, and health goals. For some, a zero-calorie diet soda is a satisfactory way to curb a sweet tooth without adding empty calories. For others, exploring the world of naturally sweetened, low-calorie prebiotic sodas or simple sparkling water might be the better fit. The key is to find an option that you enjoy and that fits within your overall healthy eating plan. For more information on the safety of food additives, including sweeteners, consult resources from authoritative bodies like the FDA, or the National Library of Medicine's MedlinePlus, which offers comprehensive patient instructions.

Conclusion

When asking which soda has the least calories, the answer for most commercially available beverages is a tie: many diet and zero-sugar products contain zero calories per serving. These drinks use artificial sweeteners like aspartame and sucralose to achieve their sweetness. However, the market is expanding with natural alternatives that also offer low-to-zero-calorie options, such as Zevia (stevia-sweetened) and prebiotic sodas like Olipop and Poppi. For the absolute simplest calorie-free fizzy drink, plain or flavored sparkling water is the clear winner. Ultimately, the best choice depends on whether you prioritize calorie reduction, natural ingredients, or specific functional health benefits.

Frequently Asked Questions

Many mainstream diet and zero-sugar sodas, including Diet Coke, Coca-Cola Zero Sugar, and Sprite Zero, all have zero calories per 12 oz serving.

Yes, diet and zero-sugar sodas are formulated with artificial or natural non-nutritive sweeteners that provide sweetness without adding calories or sugar.

For most major soda brands, zero sugar also means zero or near-zero calories. The sugar is the main caloric component removed from the beverage.

Brands like Olipop and Poppi use natural sweeteners and fiber, resulting in a low calorie count (e.g., 25-50 calories per can) while offering potential gut health benefits.

Common non-nutritive sweeteners include aspartame, sucralose, acesulfame potassium (Ace-K), and natural alternatives like stevia and monk fruit.

While diet soda removes sugar calories, research is inconsistent on its link to weight loss. Some studies suggest it could be associated with weight gain or metabolic syndrome.

Yes, excellent calorie-free alternatives include plain or flavored sparkling water, unsweetened iced tea, and homemade fruit-infused water.

No. While some brands like Zevia use natural sweeteners like stevia, most zero-calorie mainstream sodas like Diet Coke and Coke Zero use artificial sweeteners.