Low-Calorie Drinks that Helps Weight Loss
If you enjoy having a soda every day but are trying to lose weight, giving it up can feel challenging—especially if you're used to the sweet taste.
The good news is that you don't have to quit sugary drinks overnight. Switching to lower-calorie or sugar-free alternatives can be a helpful first step as you gradually reduce your sugar intake.
In this guide, I've rounded up some of my favorite drinks that contain either zero sugar and zero calories or zero sugar and very few calories. They can help satisfy your craving for something sweet while supporting your weight loss goals.
| Drink | Calories | Sugar |
|---|---|---|
| Water | 0 | 0 g |
| Sparkling Water | 0 | 0 g |
| Vida | 0 | 0 g |
| Unsweetened Tea | 0–5 | 0 g |
| Sparkling Ice | 5 | 0 g |
| Black Coffee | 2–5 | 0 g |
| Starbucks Iced Energy (Watermelon Splash) | 10 | 0 g |
| Diet Soda | 0–10 | 0 g |
| Kombucha | 30–60 | Varies |
| Coconut Water | 40–60 | Natural sugars |
| Chai Tea Latte | 180–250 | High |
Water (0 Calories)
Water is still the best choice for staying hydrated. If you want more flavor, add slices of lemon, lime, cucumber, or fresh mint.
Sparkling Water (0 Calories)
Sparkling water offers the fizz of soda without the added sugar or calories. Choose plain or naturally flavored varieties with no added sweeteners.
Sparkling Ice (5 Calories)
Sparkling Ice is one of my favorite alternatives to regular soda. It contains zero sugar and only 5 calories per bottle, making it a great option when I'm craving something sweet and fizzy without consuming a lot of calories.
With a variety of fruity flavors available, it's an easy swap for sugary soft drinks.
Vida (0 Calories)
Vida is another drink I enjoy because it contains zero sugar, zero coloring, and zero calories.
Yes, you read that correctly—zero calories.
It comes in several flavors, including Salty Lychee, Original Citrus, and Green Apple. They're lightly flavored and sweet enough to satisfy my sugar cravings while adding virtually no calories.
I occasionally drink Vida during my fasting window. However, I try not to rely on it too often because sugar substitutes may increase cravings or make fasting feel more difficult for some people.
Although a zero-calorie drink may not technically break a fast from a calorie standpoint, I personally prefer to enjoy it in moderation.
If you'd like to learn more about intermittent fasting and how it can help you develop healthier eating habits, check out my guide on intermittent fasting.
Starbucks Iced Energy Drink, Watermelon Splash, Zero Sugar Energy Drink
Starbucks' Watermelon Splash Iced Energy contains 10 calories and zero sugar, making it a lower-calorie option if you're looking for a caffeinated drink. It has a fruity watermelon flavor and can be a refreshing alternative to sugary energy drinks.
As with any caffeinated beverage, it's best enjoyed in moderation, especially if you're sensitive to caffeine.
Unsweetened Tea (0–5 Calories)
Unsweetened tea is naturally low in calories and comes in many varieties, including:
Green tea
Black tea
Herbal tea
Unsweetened iced tea
Black Coffee (2–5 Calories)
Black coffee is naturally very low in calories. Just be mindful that sugar, flavored syrups, cream, and creamers can quickly increase the calorie count.
Diet Soda (0–10 Calories)
Diet sodas replace sugar with low- or no-calorie sweeteners, making them a lower-calorie alternative to regular soft drinks. They can be enjoyed in moderation if you're trying to reduce your calorie intake.
Coconut Water (40–60 Calories Per Cup)
Coconut water contains natural electrolytes and is generally lower in calories than many fruit juices. Choose varieties without added sugar whenever possible.
Kombucha (30–60 Calories Per Serving)
Some kombucha brands are relatively low in calories, but the sugar content varies, so it's always worth checking the nutrition label before purchasing.
Other Low-Calorie Drinks
Flavored water (0–10 calories)
Sugar-free electrolyte drinks (0–10 calories)
Unsweetened almond milk (30–40 calories per cup)
Tomato juice (about 40 calories per cup)
Vegetable juice (about 45–60 calories per cup)
Drinks to Limit If You're Watching Calories
Some drinks can add hundreds of calories without keeping you full. If you're trying to lose weight, consider limiting:
Regular soda (140–170 calories per can)
Sweet milk tea (200–500+ calories)
Frappes and blended coffee drinks (300–700+ calories)
Fruit smoothies with added sugar (250–600 calories)
Bubble tea (250–600+ calories)
Sugary energy drinks (100–250 calories)
Alcoholic cocktails (150–400+ calories)
Chai Tea Latte
A chai tea latte can be a delicious treat, but it's usually not a low-calorie drink. Traditional chai lattes are made with black tea, steamed milk, and a sweetened chai concentrate, which can significantly increase the sugar and calorie content.
A medium chai tea latte from a coffee shop can contain around 180–250 calories, depending on the size and ingredients used.
If you enjoy chai tea lattes but are trying to lose weight, consider these lower-calorie alternatives:
Order a smaller size.
Ask for unsweetened chai tea instead of a sweetened concentrate, if available.
Choose unsweetened almond milk or another lower-calorie milk option.
Request less syrup or no added sweetener.
Final Thoughts
Reducing sugary drinks doesn't have to happen overnight. Even replacing one regular soda a day with a lower-calorie alternative can help reduce your overall calorie intake over time.
Whether you choose water, sparkling water, Sparkling Ice, Vida, or another low-calorie beverage, finding drinks you genuinely enjoy can make healthy habits much easier to stick with.
