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Repair Windows errors before they cause bigger problemsFix Now →Scan for outdated or missing drivers - takes under a minuteDriver Scan →Clear out junk files and repair common Windows errorsFree Scan →Start with the Nutrition Facts label: compare calories for the amount you will actually drink, then check added sugars and the ingredient list. A “zero-calorie” or “sugar-free” claim alone does not tell you how many servings are in the container, which sweetener is used, or whether the drink provides nutrients. The label rules below apply to packaged drinks sold in the United States.
Compare drinks using the amount you will actually consume
Nutrition Facts values are given per serving, so check both the serving size and servings per container. A bottle may hold more than one labeled serving. For a fair comparison, use the same basis for each drink—for example, one whole bottle or the same volume—and multiply the per-serving values when needed. CDC notes that serving size reflects how much people are likely to consume, not necessarily the portion they should consume: CDC guidance on the Nutrition Facts label.
- Calories: Compare calories for the quantity you plan to drink, not just the printed serving.
- Added sugars: Compare both grams and % Daily Value (%DV).
- Ingredients: Look for the sweetener name if you want to know what replaces sugar.
- Other nutrients: Check sodium and any other nutrients relevant to your needs; a zero-calorie claim does not establish that a drink supplies useful nutrients.
Understand the sugar and calorie claims
Total sugars and added sugars are not the same
Total sugars include sugars naturally present in a drink as well as added sugars. Added sugars include sugars introduced during processing, including sugars from syrups, honey, and concentrated fruit or vegetable juices. Sugars naturally present in fruit, vegetables, and milk are not counted as added sugars. FDA assigns added sugars a Daily Value of 50 grams based on a 2,000-calorie diet; on the label, 5% DV or less is low and 20% DV or more is high. Total sugars have no Daily Value. See the FDA guide to understanding the Nutrition Facts label.
“Sugar-free,” “no added sugar,” and low calorie describe different things
Do not treat these phrases as interchangeable. FDA guidance generally defines “sugar-free” as less than 0.5 grams of sugars per reference amount and labeled serving. The phrase alone does not establish the drink’s calorie profile; if a product is not low- or reduced-calorie, accompanying language may be required. “No added sugar” addresses added sugars, not necessarily total sugars or calories. Read the Nutrition Facts panel and the full claim together. FDA’s Food Labeling Guide explains the relevant claim rules.
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Check which sweetener is in the drink
When a drink is sweetened but has little or no sugar, check the ingredient list for the sweetener’s name. FDA identifies high-intensity sweeteners such as aspartame, sucralose, and stevia-derived substances in diet or sugar-free products; these ingredients are listed by name. Powdered drink mixes can also contain high-intensity sweeteners, so check the packet’s Nutrition Facts and ingredients rather than assuming the mix is equivalent to plain water. FDA’s high-intensity sweeteners overview describes these ingredients and their use.
Separate sweetener safety from weight-control claims
FDA says sweeteners used in food must meet applicable safety requirements and states that scientific evidence continues to support its determination that aspartame is safe for the general population when used under approved conditions. That regulatory assessment addresses safety under approved use; it does not mean every sweetened drink is a preferred dietary choice.
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Weight-control guidance asks a different question. CDC says replacing added sugars with low- or no-calorie sweeteners may reduce calorie intake in the short term, while questions remain about their effectiveness for long-term weight management. WHO’s 2023 conditional guideline recommends against using non-sugar sweeteners to control body weight or reduce noncommunicable disease risk. WHO says the recommendation generally applies to people except those with pre-existing diabetes, is not a toxicological assessment of individual sweeteners, and does not replace safe-intake guidance. It also excludes sugar alcohols (polyols), which are caloric sugar derivatives rather than non-sugar sweeteners as defined in that guideline. See the WHO’s 2023 announcement and guideline summary and CDC guidance on low-calorie sweeteners. These statements do not establish that diet drinks cause weight loss or that an individual drink is harmful.
Consider water if your goal is flavor without a sweetened drink
CDC describes water as calorie-free and lists tap, unsweetened bottled, and sparkling water as options. For flavor, CDC suggests sparkling water with a splash of 100% juice. These choices differ from a sweetened packaged drink, so check the label if you add a product such as a drink mix. CDC’s water and healthier drinks guidance offers these suggestions.
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A quick way to compare two labels
- Match the quantity. Compare equal volumes or the full containers you would actually drink.
- Recalculate per-container totals. Multiply per-serving calories and sugars by servings per container when comparing whole bottles.
- Compare added sugars. Use grams and %DV; distinguish added sugars from total sugars.
- Read the ingredients. Identify the sweetener if you want to know what is used in the lower-sugar version.
- Check other relevant nutrients. Review sodium and other label details that matter to you, rather than relying on the front-of-package claim.
- Choose by personal preference and tolerance. Taste and tolerance vary; a label comparison cannot determine which drink you will prefer.
There is no single “best” low- or zero-calorie drink based on these label rules alone. Product formulations and individual preferences differ, so compare the actual packages available to you.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Put sugar-sweetened drinks in context
CDC reports that 49% of U.S. adults drank a sugar-sweetened beverage on a given day during 2011–2014, averaging 145 calories per day from those beverages. These are historical survey figures for that period, not estimates of what adults consume in 2026. CDC examples of sugar-sweetened beverages include regular soda, fruit drinks, sports and energy drinks, sweetened water, and sweetened coffee or tea. See CDC’s 2011–2014 adult beverage data.
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