20 Best Zero-Calorie Drinks: Are They Healthy for Weight Loss?

What Is a Zero-Calorie Drink?

Zero-calorie drinks are beverages that contain little to no calories. These drinks are designed to provide hydration and flavor without contributing to your daily caloric intake.

But everything we consume has calories, even small numbers, so how can some drinks contain no calories at all?

What Makes These Drinks Zero Calories?

The main source of calories in drinks is the sweetener. Regular drinks are sweetened with different kinds of sugar, which provides energy, i.e., calories.

But zero-calorie drinks contain artificial sweeteners that provide sweetness without adding significant calories. Common sweeteners, like aspartame, sucralose, and stevia, are much sweeter than sugar, so a small amount of them can provide the desired level of sweetness.

So, does it mean that zero-calorie drinks can be good for those aiming to lose weight?

Learn More: The 20 Best Low-Carb Beers: Alcoholic and Non-Alcoholic Options

Do Zero-Calorie Drinks Help You with Weight Loss?

The short answer is yes. Many research studies show that a zero-calorie drink can have positive effects on weight loss for not containing regular sugar. For example,

• A 2015 study shows that non‐nutritive sweetened beverages can effectively help weight loss and maintenance [1].
• Another 2015 study suggests that drinking noncaloric beverages instead of caloric beverages can result in average weight losses of 2% to 2.5% [2].
• A 2014 study indicates that consuming low/no-calorie sweetened beverages can help individuals manage their total energy intake, which results in weight loss [3].
• Another study conducted in 2022 reports that substituting sugar-sweetened beverages with low- and no-calorie sweetened beverages can improve body weight and reduce cardiometabolic risk factors [4].
• A 2016 meta-analysis suggests that consuming low-energy sweeteners found in zero-calorie drinks can decrease energy intake and body weight, especially if they replace sugar-sweetened beverages [5].
• A 2016 systematic review and meta-analysis shows that using artificial sweeteners can result in modest weight loss and improve body mass index (BMI) [6].
• A 2023 study found that consuming low/no-calorie-sweetened beverages can lead to weight reduction [7].

Another important point we should note is that lifestyle factors, including diets, physical activity, and health status, can also affect weight management.

So, consuming zero-calorie drinks is just one aspect of a general approach to weight loss, and a balanced diet and healthy lifestyle are necessary.

But zero-calorie drinks do not just help with weight loss. They can have many other health benefits as well.

The Benefits of Zero-Calorie Drinks

Consuming zero-calorie drinks can help us in the following ways:

• Not Affecting Blood Sugar Levels: The non-nutritive sweeteners used in various zero-calorie drinks have little or no effects on blood sugar levels, which can help diabetics or those trying to control blood sugar to avoid the spikes caused by sugary drinks. Research findings support the positive impacts of low/no-calorie sweetened beverages as a substitute for sugar-sweetened beverages over the moderate term in overweight or obese adults who are at risk for or have diabetes [8].
• Improving Oral Health: Sugar is one of the main causes of tooth decay. Zero-calorie, sugar-free drinks can improve oral health by lowering the risk of cavities and other dental issues. Also, research shows that caries is lower when you consume beverages with less than 10% sugar [9].
• Hydration: Zero-calorie drinks, especially flavored or infused water, can help you stay hydrated. While water is the first and best choice for hydration, zero-calorie drinks can be a tasty alternative for those who can’t drink water regularly.
• Decreasing the Risk of Metabolic Diseases: High consumption of sugar-sweetened beverages can increase the risk of metabolic syndrome and type 2 diabetes. Empirical evidence suggests that we should minimize the consumption of sugar-sweetened beverages to decrease the obesity-related risk of chronic metabolic diseases [10].‍
• Appetite Control and Satiety: Recent research indicates that non-nutritive sweeteners in zero-calorie drinks can satisfy sweet cravings without increasing calories, which is a good tool for controlling appetite.

However, zero-calorie drinks can cause some disadvantages, especially if consumed regularly for a long time.

The Downsides of Zero-Calorie Drinks

Drinking zero-calorie beverages contains ingredients that can cause the following issues in some individuals:

• Type 2 Diabetes and Cardiovascular Disease: Artificial sweeteners, including aspartame, saccharin, or sucralose used in zero-calorie drinks can cause the same issues caused by sugar-sweetened beverages, i.e., type 2 diabetes, cardiovascular disease, hypertension, and stroke [11].
• Disorders in Children, Men, and Women: Artificially sweetened drinks can cause delays in child neurodevelopment, multiple myeloma in men, rheumatoid arthritis in women, incidental end-stage renal disease, hip fractures, and dental erosion [12].
• Metabolic Syndrome: Consuming diet soda every day can multiply the risk of metabolic syndrome and type 2 diabetes [13].
• Impact on Gut Microbiota: Studies indicate that consuming non-caloric artificial sweeteners can cause glucose intolerance by changing the composition and function of the intestinal microbiota [14]. Also, other studies suggest that sucralose, aspartame, and saccharin, which are used to lower the energy content in foods and drinks to boost satiety and weight loss, can disrupt the balance and diversity of gut microbiota [15].
• Dehydration: Caffeinated zero-calorie drinks, like diet sodas or energy drinks, can have a diuretic effect, causing dehydration if consumed in excess. Some studies also show the negative impacts of soft drink-like beverages on kidneys when consumed to rehydrate after dehydration [16].‍
• Dental Health: The sweeteners found in regular soda and low-calorie soda can negatively impact the surface morphology of primary tooth enamel [17]. Also, their inherent acids and sugars can have acidogenic and cariogenic effects, causing dental caries and enamel erosion [18].

So, based on these pros and cons, what are the best zero-calorie drinks? Let’s focus on them in three groups: non-alcoholic, alcoholic, and energy drinks.

Learn More: The Best High-Volume Low-Calorie Foods for Weight Loss

The Best Zero-Calorie Non-Alcoholic Drinks

1. Water (The best and safest zero-calorie drink)
2. Sparkling Water
3. Herbal Tea, including peppermint, chamomile, hibiscus, and rooibos tea
4. Green Tea (Low in calories and rich in antioxidants), Black Tea, and White Tea
5. Lemon Water and Lime Water
6. Detox Water (Water with cucumber, mint, and citrus)
7. Seltzer Water
8. Coconut Water (unsweetened)
9. Apple Cider Vinegar Tonic
10. Black Coffee (No sugar or cream)

Learn about coffee on low-carb diets: Coffee on a Carnivore Diet

The following table compares the average sugar, calories, carbohydrates, and vitamins found in 100 grams of these drinks [19] [20] [21].

Let’s learn more about the features of these calorie-free drinks.

Water

Tap water is the best drink in low-carb diets due to its health benefits and effects on weight management. Drinking water can help weight loss by promoting satiety and reducing overall calorie intake [22].

Staying hydrated helps maintain metabolic efficiency, which is an integral part of effective weight management and overall health [23].

Moreover, adequate hydration supports the body's natural detoxification processes and can improve physical performance and energy levels [24].

Unlike sugary beverages, tap water contains no calories or carbohydrates, so it can be considered the best drink for those following low-carb diets for weight loss and health improvement [25].

Sparkling Water

Sparkling water can support weight management and reduce the risk of obesity-related conditions, such as type 2 diabetes and heart disease, by providing hydration without added sugars [26].

So, it can be a safe drink for those following low-carb diets looking for zero-calorie drinks for weight loss.

Herbal Tea

Herbal tea includes a wide range of teas, including peppermint tea, chamomile tea, hibiscus tea, and rooibos tea, each with its specific health benefits and positive effects on weight loss.

Peppermint tea can work as a natural appetite suppressant and boost metabolic rates [27]. The calming properties of peppermint tea can also help reduce stress and improve mental clarity, increasing overall health and well-being [28].

Chamomile tea can also help weight loss indirectly by reducing stress and promoting better sleep. Chronic stress and poor sleep can disrupt metabolism and hormone balance, which can hinder weight loss [29].

By promoting relaxation and improving sleep quality, chamomile tea may help regulate cortisol levels and improve metabolic health, facilitating weight management in a low-carb diet [30].

Also, chamomile tea's mild anti-inflammatory properties can improve digestive health, reducing bloating and helping smoother digestion [31].

Better digestion can boost nutrient absorption and optimize gut health, which are important factors for overall well-being and weight management on low-carb diets.

Hibiscus tea is naturally low in calories and carbohydrates, so it can be one of the best zero-calorie drinks to maintain ketosis [32].

Also, hibiscus tea can help regulate blood pressure and cholesterol levels, which are important factors in maintaining cardiovascular health and metabolic balance [33].

Rooibos tea, made from the Aspalathus linearis plant native to South Africa, is a caffeine-free, calorie-free, and carbohydrate-free herbal tea, which can help you achieve ketosis and maintain a high protein intake [34].

While rooibos tea itself may not directly cause weight loss, its antioxidant properties [35], ability to improve fat metabolism [36], and benefits to cardiovascular health [37] make it a valuable addition to low-carb diets.

Green Tea, Black Tea, and White Tea

Green tea contains bioactive compounds, such as catechins and caffeine, which can enhance fat-burning and boost metabolic rate [38].

Also, green tea has been shown to increase fat oxidation both during exercise and at rest. The catechins, particularly epigallocatechin gallate (EGCG), work synergistically with caffeine to increase thermogenesis, the process by which the body burns calories to produce heat [39].

Green tea also has positive effects on insulin sensitivity and blood glucose levels, which is important for stabilizing blood sugar levels [40].

Green tea's low-calorie, metabolism-boosting, and antioxidant properties [41] make it a good calorie-free drink for those on low-carb diets.

Black tea can indirectly cause weight loss by its low-calorie content [42], fat metabolism-enhancing properties [43], and benefits to gut health and blood sugar regulation [44].

White tea is rich in antioxidants and has been associated with various health benefits, including improved cardiovascular health and weight management [45].

Lemon Water and Lime Water

Lemon and lime water are rich sources of vitamin C and antioxidants, which can help improve digestion, hydration, and overall health [46]. Also, their zero-calorie nature makes them suitable fits for those trying to lose weight using 0-calorie drinks.

Detox Water

Detox water contains simple ingredients, including water, cucumber, mint, and citrus, but can provide various health effects. Common benefits include hydration, improved digestion, and detoxification [47].

Seltzer Water

Seltzer water provides the benefits of hydration without added sugars or calories, making it a healthy alternative to sugary drinks [48].

Coconut Water

Unsweetened coconut water is low in carbohydrates and rich in electrolytes, meaning that it is a good option for hydration and replenishing electrolytes for those looking for drinks with 0 calories [49].

Apple Cider Vinegar Tonic

Apple cider vinegar can help blood sugar control and weight management, but it should be consumed in moderation to avoid potential negative effects on tooth enamel and digestive health [50].

Black Coffee

Black coffee is low in calories and contains antioxidants. It has been associated with various health benefits, including improved metabolic rate and cognitive function [51].

How about alcoholic drinks? Is there any zero-calorie liquor?

The Best Zero-Calorie Alcoholic Drinks

Alcoholic drinks are not calorie-free because alcohol contributes calories to beverages. However, some alcoholic drinks contain fewer calories. So, you need to minimize your alcohol consumption if you aim to lose weight.

Here are some low-calorie alcoholic beverages:

1. Vodka Soda
2. Rum and Diet Coke
3. Merlot
4. Gin and Tonic
5. Light Beer
6. Dry White or Red Wine
7. Champagne or Sparkling Wine
8. Skinny Margarita
9. Champagne
10. Chardonnay

Learn More: Low-Carb Wine: The 10 Best Red and White Wines

The following table shows the calories, sugar, caffeine, and alcohol percentage in 100 grams of the above beverages [52] [53] [54].

Now, let’s check some of the best zero-calorie energy drinks.

The Best Zero-Calorie Energy Drinks

Zero-calorie energy drinks are designed to boost energy without the calories found in traditional energy drinks that often contain sugars and carbohydrates. Here are some popular zero-calorie energy drinks:

1. Monster Energy Zero Ultra
2. Red Bull Sugarfree
3. Rockstar Sugar-Free
4. Bang Energy
5. Reign Total Body Fuel
6. Celsius Energy Drink
7. 5-hour Energy
8. NOS Zero Sugar
9. Xyience Xenergy
10. Guru Lite Organic Energy Drink

Let’s check out the ingredients and nutrients found in each of these zero-calorie energy drinks.

Learn about drinking milk on low-carb diets: Milk on the Carnivore Diet

Monster Energy Zero Ultra

Monster Energy Zero Ultra contains the following ingredients and nutrients.

Ingredients:

• Carbonated Water
• Citric Acid
• Erythritol
• Taurine
• Sodium Citrate
• Panax Ginseng Extract
• L-Carnitine L-Tartrate
• Caffeine
• Sorbic Acid (Preservative)
• Benzoic Acid (Preservative)
• Sucralose
• Natural Flavors
• Acesulfame Potassium
• Niacinamide (Vit. B3)
• D-Glucuronolactone
• Inositol
• Guarana Extract
• Pyridoxine Hydrochloride (Vit. B6)
• Riboflavin (Vit. B2)
• Maltodextrin
• Cyanocobalamin (Vit. B12)

Nutrients (per 16 fl oz can):

• Caffeine: 140 mg
• Vitamin B3 (Niacin): 40 mg
• Vitamin B6: 4 mg
• Vitamin B12: 12 mcg

Red Bull Sugarfree

Each bottle of Red Bull Sugarfree includes the ingredients and nutrients listed below.

Ingredients:

• Carbonated Water
• Citric Acid
• Taurine
• Sodium Bicarbonate
• Magnesium Carbonate
• Caffeine
• Aspartame
• Acesulfame K
• Niacinamide
• Pantothenic Acid
• Pyridoxine HCL
• Vitamin B12
• Natural and Artificial Flavors
• Colors

Nutrients (per 8.4 fl oz can):

• Caffeine: 80 mg
• Taurine: 1000 mg
• Vitamin B3 (Niacin): 20 mg
• Vitamin B5 (Pantothenic Acid): 5 mg
• Vitamin B6: 5 mg
• Vitamin B12: 5 mcg

Rockstar Sugar-Free

Rockstar Sugar-Free is another popular zero-calorie drink with the following ingredients and nutrients.

Ingredients:

• Carbonated Water
• Citric Acid
• Taurine
• Sodium Citrate
• Natural Flavors
• Caffeine
• Sodium Benzoate
• Potassium Sorbate
• Aspartame
• Acesulfame Potassium
• Sucralose
• Niacinamide
• Calcium Pantothenate
• Panax Ginseng Root Extract
• Milk Thistle Extract
• L-Carnitine
• Inositol
• Guarana Seed Extract
• Pyridoxine Hydrochloride
• Cyanocobalamin

Nutrients (per 16 fl oz can):

• Caffeine: 160 mg
• Taurine: 1000 mg
• Vitamin B3 (Niacin): 16 mg
• Vitamin B5 (Pantothenic Acid): 10 mg
• Vitamin B6: 4 mg
• Vitamin B12: 12 mcg

Bang Energy

Bang Energy drinks provide the following ingredients and nutrients in each bottle:

Ingredients:

• Carbonated Water
• Citric Acid Anhydrous
• Natural Flavors
• Caffeine Anhydrous
• Sodium Benzoate (Preservative)
• Potassium Citrate Monohydrate
• Sucralose
• EAAs (Essential Amino Acids)
• L-Leucine
• L-Isoleucine
• L-Valine
• Calcium Chloride
• Potassium Phosphate Dibasic
• Vitamin C (Ascorbic Acid)
• Magnesium Chloride
• Super Creatine (Creatyl-L-Leucine)
• CoQ10 (Coenzyme Q10)
• Vitamin B3 (Niacinamide)
• Vitamin B6 (Pyridoxine Hydrochloride)
• Vitamin B12 (Methylcobalamin)

Nutrients (per 16 fl oz can):

• Caffeine: 300 mg
• Vitamin B3 (Niacin): 5 mg
• Vitamin B6: 0.5 mg
• Vitamin B12

Reign Total Body Fuel

Here are the ingredients and nutrients in a bottle of Reign Total Body Fuel:

Ingredients:

• Carbonated Water
• Natural Flavors
• Sodium Citrate
• Caffeine
• Citric Acid
• L-Leucine
• L-Isoleucine
• L-Valine
• L-Arginine
• L-Citrulline
• Magnesium Lactate
• Potassium Sorbate
• Sucralose
• Sodium Benzoate
• Potassium Citrate
• CoQ10 (Coenzyme Q10)
• Niacinamide (Vitamin B3)
• Pyridoxine Hydrochloride (Vitamin B6)
• Methylcobalamin (Vitamin B12)

Nutrients (per 16 fl oz can):

• Caffeine: 300 mg
• Vitamin B3 (Niacin): 21 mg
• Vitamin B6: 2 mg
• Vitamin B12: 6 mcg

Celsius Energy Drink

Celcius Energy drink is a nutritious beverage containing the following ingredients and nutrients.

Ingredients:

• Carbonated Filtered Water
• Citric Acid
• Natural Flavors
• Sucralose
• Vitamin C (Ascorbic Acid)
• Caffeine
• Beta-Carotene
• Sodium Bicarbonate
• Calcium Carbonate
• Chromium Picolinate
• Niacinamide (Vitamin B3)
• Biotin
• Pantothenic Acid
• Riboflavin (Vitamin B2)
• Pyridoxine Hydrochloride (Vitamin B6)
• Cyanocobalamin (Vitamin B12)
• Guarana Seed Extract
• Ginger Root Extract
• Green Tea Leaf Extract

Nutrients (per 12 fl oz can):

• Caffeine: 200 mg
• Vitamin B2 (Riboflavin): 1.7 mg
• Vitamin B3 (Niacin): 20 mg
• Vitamin B5 (Pantothenic Acid): 10 mg
• Vitamin B6: 2 mg
• Vitamin B12: 6 mcg
• Vitamin C: 60 mg
• Biotin: 300 mcg
• Chromium: 50 mcg

5-hour Energy

5-hour Energy drink contains the ingredients and nutrients listed below.

Ingredients:

• Purified Water
• Natural and Artificial Flavors
• Sucralose
• Potassium Sorbate
• Sodium Benzoate
• EDTA

Nutrients (per 2 fl oz bottle):

• Caffeine: 200 mg
• Vitamin B3 (Niacin): 30 mg
• Vitamin B6: 40 mg
• Vitamin B12: 500 mcg

NOS Zero Sugar

The ingredients and nutrients found in a bottle of NOS Zero Sugar drink include

Ingredients:

• Carbonated Water
• Citric Acid
• Sodium Citrate
• Natural Flavors
• Caffeine
• Taurine
• Sodium Benzoate
• Potassium Sorbate
• Acesulfame Potassium
• Sucralose
• Sodium Hexametaphosphate
• L-Carnitine
• Inositol
• Pyridoxine Hydrochloride (Vitamin B6)
• Cyanocobalamin (Vitamin B12)

Nutrients (per 16 fl oz can):

• Caffeine: 160 mg
• Vitamin B3 (Niacin): 40 mg
• Vitamin B6: 4 mg
• Vitamin B12: 12 mcg

Xyience Xenergy

Here are the ingredients and nutrients you can find in a bottle of Xyience Xenergy zero-calorie energy drink:

Ingredients:

• Carbonated Water
• Citric Acid
• Natural Flavors
• Sodium Citrate
• Potassium Benzoate
• Potassium Sorbate
• Caffeine
• Aspartame
• Acesulfame Potassium
• Gum Arabic
• Niacinamide (Vitamin B3)
• Calcium Pantothenate
• Pyridoxine Hydrochloride (Vitamin B6)
• Cyanocobalamin (Vitamin B12)
• Guarana Seed Extract
• Ginseng Root Extract
• L-Carnitine
• Glucuronolactone
• Inositol
• Taurine

Nutrients (per 16 fl oz can):

• Caffeine: 176 mg
• Vitamin B3 (Niacin): 30 mg
• Vitamin B5 (Pantothenic Acid): 10 mg
• Vitamin B6: 10 mg
• Vitamin B12: 10 mcg
• Taurine: 1000 mg

Guru Lite Organic Energy Drink

Guru Lite Organic energy drink is a simple and popular energy drink with the following ingredients and nutrients:

Ingredients:

• Sparkling Water
• Organic Cane Syrup
• Organic White Grape Juice Concentrate
• Citric Acid
• Organic Green Tea Leaf Extract
• Organic Guarana Seed Extract
• Organic Echinacea Flower Extract
• Organic Panax Ginseng Root Extract
• Organic Stevia Leaf Extract
• Natural Flavors

Nutrients (per 12 fl oz can):

• Caffeine: 100 mg
• Vitamin C: 60 mg

Summary

While many products are marketed as zero-calorie drinks, they often contain artificial sweeteners and other additives, so it’s wise to consume them in moderation.

Also, if you have underlying health conditions, it’s better to consult with a healthcare professional or dietitian before adding zero-calorie drinks to your weight loss plan.

Please note that we cannot lose weight just by drinking zero-calorie drinks, and we need a healthy, balanced lifestyle together with regular physical activity to reach our health and fitness goals.