Soda often gets a bad rap, and not without reason. Loaded with sugar, chemicals, and empty calories, the average can of cola isn’t doing your health any favors. But what if you could enjoy fizzy drinks without the guilt? Thankfully, you can. According to registered dietitians, there are sodas out there that are way better for your body. Some are packed with fiber, probiotics, or real fruit juice — and many have little to no added sugar. Here’s a breakdown of the healthiest sodas you’ll find in the supermarket today.
OLIPOP
OLIPOP is one of the top choices dietitians recommend for a soda upgrade. It’s not just about cutting sugar—this brand packs functional benefits into every can. OLIPOP blends prebiotics, plant fiber, and botanicals to support gut health and digestion. Each can usually contains just 35 calories and between 2 to 5 grams of sugar, depending on the flavor. Dietitians also love that it mimics classic soda tastes like Root Beer, Vintage Cola, and Cherry Vanilla, giving you the nostalgic soda experience without the sugar overload. Plus, the added fiber can help keep you fuller longer and balance your blood sugar.
Poppi
Poppi is another fizzy option making waves among health-conscious soda fans. It’s made with real apple cider vinegar, which has been linked to better digestion and blood sugar control. Each can has around 25 calories and 5 grams of sugar, a huge difference from traditional sodas that can pack up to 40 grams. Poppi also features fruity and refreshing flavors like Raspberry Rose, Strawberry Lemon, and Orange. The slight tang from the vinegar gives it a unique kick, and dietitians appreciate the extra health boost from this ingredient. If you want a soda that works harder for your body, Poppi is a smart pick.
Zevia
For those avoiding both sugar and artificial sweeteners, Zevia is a dietitian-approved dream. It’s sweetened naturally with stevia, a zero-calorie plant-based sweetener that doesn’t spike blood sugar. Zevia’s lineup includes classics like Cola, Cream Soda, and Ginger Ale, but without the mystery ingredients lurking in mainstream brands. It’s totally free of colorants too—so it’s clear, not brown or golden like regular sodas. Each can is zero calories, zero sugar, and certified non-GMO. If you’re trying to enjoy soda while keeping your diet clean, Zevia is a solid choice.
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Spindrift
While technically a sparkling water, Spindrift earns a spot on this list because it’s flavored with real squeezed fruit—not fake flavors or syrups. Each can contains just sparkling water and a splash of actual juice, resulting in only 2-4 grams of sugar per serving. Dietitians love Spindrift because it’s a bridge between boring water and heavy sodas. Flavors like Lemon, Raspberry Lime, and Pineapple make hydration a lot more exciting without derailing your health goals. If you’re trying to ease off regular soda but don’t want plain seltzer, Spindrift is an excellent compromise.
Culture Pop Soda
Culture Pop combines organic fruit juice, live probiotics, and a dash of spices to create sodas that are unique and beneficial for your gut. These sodas aren’t super sweet, and that’s intentional—there’s no added refined sugar. Instead, you’ll find interesting flavors like Wild Berry & Lime and Ginger Lemon Turmeric, all designed to promote better digestion. Each can has about 40 calories, which is much lower than standard sodas. Dietitians highlight Culture Pop for its digestive health benefits and more complex flavor profiles, which make drinking soda feel a lot more sophisticated.
Green Cola
Green Cola offers a cola experience without the ingredients most people want to avoid. It’s sweetened with stevia and contains no sugar, no calories, and no aspartame. Dietitians like that it uses caffeine from green coffee beans, a natural source of energy that feels a bit cleaner than the synthetic caffeine found in many mainstream brands. If you miss the taste of a classic cola but want something that’s more health-conscious, Green Cola is a hidden gem you should definitely try. It’s a great choice for anyone trying to kick the traditional soda habit without giving up on flavor.
United Sodas of America
United Sodas of America delivers on both taste and style. Their colorful cans house sodas that are low in calories (around 30 per can) and made with organic cane sugar—but only about 6 grams per serving. That’s a fraction of what you’d find in traditional sodas. Dietitians praise United Sodas for their creative, refreshing flavors like Toasted Coconut, Strawberry Basil, and Extra Peach. Plus, the commitment to using clean ingredients makes them a trustworthy option when you want a sweet treat that’s still somewhat aligned with your health goals.
Virgil’s Zero Sugar Soda
Virgil’s is known for its old-school soda recipes made with high-quality ingredients, and their Zero Sugar line keeps that spirit alive. These sodas use a blend of erythritol, stevia, and monk fruit to create a sweet, rich taste without any added sugars or calories. Popular flavors like Root Beer, Cola, and Vanilla Cream recreate the classic soda experience you remember, but without the aftermath of blood sugar spikes. Dietitians favor Virgil’s for people trying to reduce sugar but who still want an authentic soda flavor profile.
Reed’s Zero Sugar Ginger Ale
Reed’s Zero Sugar Ginger Ale is a go-to for dietitians who value natural ingredients. It’s made with real ginger root, giving it strong anti-inflammatory properties and digestive benefits. Sweetened with a blend of stevia and erythritol, this soda manages to taste delicious without packing on calories or sugar. Plus, if you’re feeling bloated or nauseous, the high ginger content can help settle your stomach. Reed’s offers a sharper, more “grown-up” flavor compared to overly sweet mainstream ginger ales, making it a smart swap.
Sipp Sparkling Organics
If you want a soda that feels a little more luxurious, Sipp Sparkling Organics might be your perfect match. Made with organic fruit juices and lightly sweetened with agave nectar, Sipp offers an elevated soda experience. While it’s slightly higher in sugar (around 16 grams per can) than others on this list, it’s still worlds better than the 30-40 grams packed into regular sodas. Dietitians appreciate the use of real, organic ingredients and sophisticated flavor combinations like Mojo Berry and Zesty Orange. It’s ideal for when you want something special without completely ditching your health goals.
Final Thoughts
You don’t have to give up soda to live a healthier lifestyle. By choosing brands that focus on natural ingredients, lower sugar content, and even added health benefits like fiber or probiotics, you can still enjoy that fizzy satisfaction without sabotaging your wellness journey. The next time you walk through the beverage aisle, skip the neon-colored cans and grab one of these dietitian-approved picks instead. Your taste buds—and your body—will thank you.
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