With an estimated annual global soda sales figure reaching a staggering $416 billion, soft drinks undeniably hold a top spot among the world's most beloved and widely consumed beverages. The journey of these sugar-laden elixirs has been nothing short of remarkable, with roots tracing back to the 17th-century invention known as the Compagnie de Limonadiers—a concoction comprising lemon, water, and honey. From these humble beginnings, soda has transformed into one of the sweetest libations available in the market, all while experts persist in sounding the alarm about the potential hazards of regular soda consumption. The question arises: are there any soda brands out there that can be deemed healthy? Conversely, which of the popular brands should be unequivocally bypassed?
While the occasional indulgence in a refreshing soda is a common practice, it is the consistent consumption of these beverages that has raised concerns. According to the CDC, frequent consumption of sugar-sweetened beverages, which includes soda, sugary fruit juices, high-sugar energy drinks, and the like, has been associated with a range of health problems, including type 2 diabetes, heart disease, obesity, and dental decay. Furthermore, a report published in the journal Nature Reviews highlights that beyond these potential complications, sugary drinks have also been linked to an increased risk of certain types of cancer. The primary culprit behind these potential health concerns related to soda is the excessive added sugar content. The American Heart Association recommends that women limit their daily sugar intake to around 25 grams and men to approximately 36 grams, yet many regular sodas on the market contain twice, if not three times, this amount of added sugar in a single bottle. Hence, many companies are now innovating to provide healthier alternatives for soda enthusiasts who crave that sweet, effervescent experience without the burdensome sugar load.
To assist you in navigating the plethora of options at your local grocery store, we've enlisted the expertise of registered dietitians who have shared their top choices for the best and worst soda brands currently available on the market. Continue reading to uncover their recommendations.
8 Top Healthy Soda Alternatives to Pick from Your Grocery Store Shelves
1) OLIPOP Root Beer
Per Can: 35 calories, 0 g fat (0 g saturated fat), 25 mg sodium, 16 g carbs (9 g fiber, 2 g sugar), 0 g protein
OLIPOP is a renowned brand that specializes in creating satisfying beverages with minimal sugar content and added fiber. Their Root Beer variant delivers the classic taste of root beer with just two grams of added sugar per can. Notably, OLIPOP's products are free from artificial colors and flavors, making them a wholesome choice for soda lovers. Furthermore, this soda packs a punch with nine grams of prebiotic fiber, promoting gut health.
2) Culture Pop Watermelon Lime Soda
Per Can: 45 calories, 0 g fat (0 g saturated fat), 45 mg sodium, 10 g carbs (8 g fiber, 0 g sugar), 0 g protein
For those seeking a sweet and bubbly soda experience without the sugar rush, Culture Pop is a fantastic option. This soda contains no sugar and instead boasts organic fruit juice and real rosemary as ingredients. It's also enriched with live probiotics, supporting digestive health, and is a guilt-free choice with only 45 calories per serving.
3) Mayawell
Per Can: 40 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 12 g carbs (5 g fiber, 4 g sugar), 0 g protein
Mayawell Soda is a prebiotic beverage with a mere 35-40 calories per can and a low sugar content of four to five grams. Sweetened with agave, it's a healthier alternative for those looking to avoid artificial sweeteners. Beyond its health benefits, Mayawell is committed to sustainability and community support, contributing to local artists and a community development project in Southern Mexico.
4) Diet Coca-Cola
Per Can: 0 calories, 0 g fat (0 g saturated fat), 40 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein
Diet Coca-Cola provides a lower-calorie and lower-sugar alternative to regular sodas, making it a suitable choice for those conscious of calorie intake and potential weight-related health issues. However, it's important to note that diet sodas often contain artificial sweeteners, so moderation is advised, especially for individuals with sensitivities or a preference for natural ingredients.
5) OLIPOP Vintage Cola
Per Can: 35 calories, 0 g fat (0 g saturated fat), 25 mg sodium, 16 g carbs (9 g fiber, 2 g sugar), 0 g protein
OLIPOP's Vintage Cola offers the classic cola flavor in a "better-for-you" package. With a substantial nine grams of prebiotic fiber per can, it supports satiety and long-lasting fullness after meals. OLIPOP's blend of prebiotics, botanicals, and plant fiber contributes to improved gut health while providing the soda taste without excessive sugar.
6) Diet Pepsi
Per Can: 0 calories, 0 g fat (0 g saturated fat), 35 mg sodium, 10 g carbs (8 g fiber, 0 g sugar), 0 g protein
Another option for those favoring diet sodas, Diet Pepsi, provides a sugar-free soda experience. While concerns exist about the long-term effects of artificial sweeteners, the FDA deems them safe when consumed in moderation. Diet sodas can be a viable choice for individuals seeking to reduce sugar intake without sacrificing carbonation.
7) Wave Ginger Ale
Per Can: 40 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 10 g carbs (0 g fiber, 10 g sugar), 0 g protein
Whether used for mixing cocktails or soothing an upset stomach, Wave Soda's Ginger Ale is a better choice compared to regular ginger ales, as it contains only 10 grams of sugar per can, sourced from natural cane sugar. This is a lower sugar content compared to traditional ginger ales on the market.
8) Culture Pop Lemon Lime
Per Can: 45 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 10 g carbs (8 g fiber, 0 g sugar), 0 g protein
Culture Pop's Lemon Lime flavor offers a classic taste without the sugar overload found in conventional lemon-lime sodas like Sprite or 7UP. With zero sugar and eight grams of fiber per can, it's a delightful and healthier alternative for those craving tangy and sweet sodas.
When choosing your next soda, consider these healthier options from your local grocery store to indulge your taste buds while keeping an eye on your sugar and calorie intake.
17 Unhealthiest Sodas You'll Find on Grocery Store Shelves
1) Pepsi
Per 20-fl-oz Bottle: 200 calories, 0 g fat (0 g saturated fat), 45 mg sodium, 55 g carbs (0 g fiber, 55 g sugar), 0 g protein
A classic Pepsi can provide a refreshing pick-me-up, but one bottle contains a whopping 55 grams of sugar and offers no nutritional value. While it's okay in moderation, daily consumption is not recommended.
2) Sprite
Per 20-fl-oz Bottle: 230 calories, 0 g fat (0 g saturated fat), 110 mg sodium, 64 g carbs (0 g fiber, 63 g sugar), 0 g protein
Sprite, a favorite among lemon-lime soda lovers, is as sugary as any other regular soda, and frequent consumption can lead to excessive added sugar intake.
3) Coca-Cola Cherry Vanilla
Per 20-fl-oz Bottle: 240 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 65 g carbs (0 g fiber, 65 g sugar), 0 g protein
Cherry Vanilla Coca-Cola, a twist on the classic, packs a hefty 65 grams of sugar per bottle. This excessive sugar content can contribute to weight gain, dental problems, and an increased risk of diabetes.
4) Coca-Cola
Per 20-fl-oz Bottle: 240 calories, 0 g fat (0 g saturated fat), 75 mg sodium, 65 g carbs (0 g fiber, 65 g sugar), 0 g protein
Coca-Cola contains approximately 39 grams of sugar per can and has been linked to obesity, type 2 diabetes, and heart disease. Its acidity can also harm tooth enamel.
5) Dr. Pepper
Per 20-fl-oz Bottle: 240 calories, 0 g fat (0 g saturated fat), 90 mg sodium, 66 g carbs (0 g fiber, 65 g sugar), 0 g protein
Regular sodas like Dr. Pepper are loaded with sugar and lack essential nutrients, making them an unhealthy choice.
6) Dr. Pepper Strawberries and Cream
Per 20-fl-oz Bottle: 250 calories, 0 g fat (0 g saturated fat), 95 mg sodium, 66 g carbs (0 g fiber, 65 g sugar), 0 g protein
Dr. Pepper Strawberries & Cream is no exception to the sugar-laden soda list, with 65 grams of sugar and no nutritional benefits.
7) Pepsi Wild Cherry
Per 20-fl-oz Bottle: 260 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 70 g carbs (0 g fiber, 70 g sugar), 0 g protein
Pepsi Wild Cherry offers a cherry twist to the original, but it still contains excessive added sugar and lacks nutrients.
8) Fanta Orange
Per 20-fl-oz Bottle: 270 calories, 0 g fat (0 g saturated fat), 80 mg sodium, 74 g carbs (0 g fiber, 73 g sugar), 0 g protein
Fanta Orange is another high-sugar culprit with 73 grams of sugar in a 20-ounce bottle. Opt for a smaller can if you must indulge.
9) Mountain Dew Major Melon
Per 20-fl-oz Bottle: 270 calories, 0 g fat (0 g saturated fat), 85 mg sodium, 73 g carbs (0 g fiber, 73 g sugar), 0 g protein
Mountain Dew Major Melon may be tempting with its vibrant color, but it contains a whopping 73 grams of sugar, far exceeding daily sugar limits.
10) Fanta Strawberry
Per 20-fl-oz Bottle: 270 calories, 0 g fat (0 g saturated fat), 80 mg sodium, 75 g carbs (0 g fiber, 74 g sugar), 0 g protein
Fanta Strawberry is unhealthy due to its high sugar content, providing 74 grams of added sugar and no nutritional value.
11) Sun Drop Citrus
Per 20-fl-oz Bottle: 290 calories, 0 g fat (0 g saturated fat), 90 mg sodium, 76 g carbs (0 g fiber, 75 g sugar), 0 g protein
Sun Drop Citrus, a lemon-lime flavored soda, is best avoided as it contains 75 grams of added sugar and lacks nutrients.
12) A&W Cream Soda
Per 20-fl-oz Bottle: 290 calories, 0 g fat (0 g saturated fat), 115 mg sodium, 77 g carbs (0 g fiber, 76 g sugar), 0 g protein
A&W Cream Soda is considered unhealthy due to its high sugar content and lack of nutritional value, providing empty calories.
13) Mountain Dew Code Red
Per 20-fl-oz Bottle: 280 calories, 0 g fat (0 g saturated fat), 180 mg sodium, 76 g carbs (0 g fiber, 76 g sugar), 0 g protein
Mountain Dew Code Red, while visually appealing, contains nearly 80 grams of sugar, making it a high-sugar soda to be enjoyed in moderation.
14) Crush Strawberry
Per 20-fl-oz Bottle: 290 calories, 0 g fat (0 g saturated fat), 115 mg sodium, 77 g carbs (0 g fiber, 76 g sugar), 0 g protein
Crush Strawberry's enticing taste comes with a high cost of 76 grams of added sugar and 290 calories per bottle.
15) Mountain Dew
Per 20-fl-oz Bottle: 290 calories, 0 g fat (0 g saturated fat), 105 mg sodium, 77 g carbs (0 g fiber, 77 g sugar), 0 g protein
Mountain Dew tops the charts with 77 grams of sugar in a 20-ounce bottle, equivalent to about 19 teaspoons of sugar.
16) Sunkist Fruit Punch
Per 20-fl-oz Bottle: 300 calories, 0 g fat (0 g saturated fat), 100 mg sodium, 82 g carbs (0 g fiber, 80 g sugar), 0 g protein
Sunkist Fruit Punch contains a staggering 80 grams of added sugar per bottle, exceeding recommended daily limits.
17) Crush Pineapple
Per 20-fl-oz Bottle: 320 calories, 0 g fat (0 g saturated fat), 110 mg sodium, 86 g carbs (0 g fiber, 85 g sugar), 0 g protein
Crush Pineapple is the worst soda on this list, delivering a massive 85 grams of sugar in one bottle, surpassing many unhealthy fast-food desserts. Limit consumption to an occasional treat and opt for healthier soda alternatives.