7 Best Healthy Sodas, According to Dietitians

Craving something fizzy but want to skip the excess sugar and artificial ingredients? Thanks to a recent surge in healthier sodas, you’ve got options that deliver the refreshing bubbles you love without the downside of traditional soft drinks. Whether you’re looking for a soda with less sugar, extra probiotics, or one with all natural ingredients, there’s something out there for you.

But what actually makes a soda healthy? This article reveals exactly what to look for in a healthier soda. And to help you find the best options, we rounded up seven dietitian-approved sodas that taste great and support your health goals.

How to spot a “healthy” soda

With convincing marketing claims and flashy packaging, finding a truly healthy soda can feel overwhelming. While there’s no strict definition of what makes a soda “healthy”, dietitians look for a few key qualities to spot the best options.

Low or no added sugar. Sugary drinks are linked to both mental and physical health concerns, so it’s best to keep added sugar to a minimum. Registered Dietitian Seema Shah recommends choosing sodas with 8 grams of sugar or less.

Fewer calories. Liquid calories add up fast, and they don’t keep you full like solid food does. If soda is a regular part of your routine, aim for options with under 50 calories per can.

Less caffeine. It’s surprisingly easy to go over the 400 mg daily caffeine limit, so if you’re already drinking coffee or tea, choosing a caffeine-free soda can help you stay within a healthy range.

No artificial colors, flavors, or preservatives. While these additives are generally considered safe, they’re also unnecessary and already widespread in processed foods. When possible, opt for sodas made with ingredients you recognize.

A little extra nutrition. Soda doesn’t need to be nutritious, but it’s a bonus when it is! Look for options with probiotics, prebiotics, fruit purees, or apple cider vinegar for some potential added health benefits.

What about diet sodas?

Healthy is a relative term, and what works for one person may not work for another. If you’re regularly drinking sugar-loaded sodas, switching to a diet version can be a meaningful step toward reducing added sugar. That said, sodas—diet or not—are best enjoyed in moderation. Choose water most for daily hydration.

Culture Pop

If you’re looking for a probiotic soda with simple ingredients and natural flavors, Culture POP is a great choice. “They contain around 45 calories and 8 grams of sugar from fruit juice – no added sugar or alternative sweeteners,”  says Amy Davis, RDN of The Balanced Dietitian. “I like that it’s not overly sweet, thanks to using fruit juice for flavor and sweetness. They contain probiotics to support gut health and come in interesting flavors like Strawberry Rhubarb and Ginger Lemon.”

While probiotics are a nice bonus, they won’t magically transform your gut health. Different strains have different benefits, and they work best when consumed consistently, and in the right amounts. Think of probiotic soda as a flavorful, better-for-you swap – not a treatment for any gut health concerns.

OLIPOP

OLIPOP is a dietitian favorite because it’s packed with plant fiber and prebiotics, offering extra digestive benefits. “As a gut health dietitian, I always recommend OLIPOP to my patients because it’s a functional soda that supports digestive health while still providing the satisfying fizz and flavor of pop,” says Kaytee Hadley, MS, RDN, IFMCP, “The Anti-IBS Dietitian” and owner of Holistic Health & Wellness. 

Hadley adds that unlike traditional sodas, which can contain around 40 grams of sugar per can, OLIPOP keeps it between 2-5 grams while delivering 9 grams of prebiotic fiber—over three times more than other popular brands. That extra fiber not only supports digestion but can also help you feel full for longer. 

Zevia Soda

Zevia is an underrated option for soda lovers looking to ditch sugar without sacrificing flavor. “Zevia is one of my all-time favorite healthy sodas because it’s naturally sweetened with stevia, with zero calories, no added sugars, and nothing artificial,” says Alyssa Simpson RDN, CGN, CLT, digestive health dietitian. “I often recommend it to patients looking to lose weight, manage blood sugar, or reduce inflammation.”

One of the biggest perks of Zevia is its nostalgic flavors. With zero-sugar versions of Cream Soda, Ginger Root Beer, and Cola, you can enjoy the taste of your childhood favorites without the sugar crash.

COVE Soda

COVE is another probiotic-rich option made with organic ingredients and zero sugar. “COVE is my favorite healthy soda because it’s a refreshing, gut-friendly alternative to traditional sugary drinks,” says Juliana Crimi, RD. “With a variety of delicious flavours, there’s something for everyone—my personal favorite is raspberry. It’s perfect on its own as a soda replacement or even as a base for a mocktail.”

Another bonus? COVE provides 80% of your daily recommended vitamin C intake, so it offers a little extra nutrition while quenching your thirst. Plus, it’s caffeine-free, making it a great choice for those looking to limit their intake.

Health-Ade SunSip

If you’re not a fan of stevia, Health-Ade’s SunSip is a must-try. “They are 35 calories, have 5g of sugar or less, and are made with natural flavors,” says Amy Goldsmith RDN,LDN, Owner of Kindred Nutrition & Kinetics. “They contain prebiotics, which help promote and maintain gut health.” 

Prebiotics act as food for the beneficial microbes in your gut, helping them grow and thrive. While prebiotic sodas won’t singlehandedly transform your gut microbiome, they can be a small, enjoyable way to support digestion. SunSip also comes in fun flavors like raspberry lemon, cherry cola, and strawberry vanilla, so you don’t have to sacrifice taste.

Fresca

Fresca is a great option for sparkling water lovers who want a little extra flavor. With zero sugar and no calories, this citrusy soft drink is a refreshing alternative to traditional soda. “It’s a sweet citrus flavor that is crisp and refreshing with zero calories – a perfect afternoon flavor burst to get me through, or a great way to tame a sweet tooth,” says Julia Stevens MPH RDN, dietitian and owner of Active Nutrition, LLC. 

Want a fun and refreshing way to hit your protein goals? Stevens suggests blending Fresca with frozen tropical fruit and strawberry protein powder for a refreshing high-protein frozen drink.

Poppi

Poppi is one of the most flavorful healthy sodas on the market, and it comes with the added benefit of prebiotics and apple cider vinegar. “I recommend Poppi because of the exceptional taste, and each can contains 5 grams or less of added sugar,” says Jessica Colon, RDN, freelance writer and content creator at The Messy Dietitian. 

Poppi uses inulin, a type of prebiotic fiber that fuels beneficial gut bacteria. However, inulin can cause digestive discomfort for some people, so if you’re new to it, start with a small portion and see how your body reacts before downing an entire can.

The bottom line on healthy sodas

You don’t have to give up soda to make a healthier choice. Whether you’re looking for a prebiotic boost, a low-sugar alternative, or a classic soda taste without the artificial additives, these dietitian-approved healthy soda picks have you covered. The key is to find a soda that fits your lifestyle and satisfies your cravings without overloading on sugar or unnecessary extras. 

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