The Best Sparkling Waters: A Dietitian’s Taste Test & Buying Guide

If you love fizzy drinks but want to cut back on soda and added sugar, sparkling water can be a powerful ally. As a dietitian, I look at more than just flavor: ingredients, sweetness, aftertaste, and how a drink fits into a realistic, sustainable low-sugar lifestyle all matter.

Below you’ll find a taste-test style guide to some of the most popular sparkling waters, what sets them apart, and how to choose the best option for your health goals. We’ll also talk about where naturally sweetened options—like those made with monk fruit or stevia—fit into the picture.

How We Evaluated the “Best” Sparkling Waters

“Best” depends on your goals. For this guide, I used four main criteria:

• Taste & aroma: Does it actually taste good, or does it feel flat, bitter, or artificial?


• Ingredients: Clear, simple labels with minimal additives get priority.


• Sweetness profile: Unsweetened vs. naturally sweetened vs. conventionally sweetened—and how that fits into blood-sugar and weight-management goals.


• Use case: Everyday hydration, a soda replacement, cocktail mixer, or a “treat” drink.

Note: Individual taste varies a lot. Where possible, I’ll describe the flavor profile and sweetness so you can match it to your preferences instead of relying on a simple “thumbs up/down.”

Category 1: Unsweetened Flavored Sparkling Waters

These are typically just carbonated water plus natural flavors. They’re excellent for daily hydration because they’re usually zero calories, zero sugar, and very simple in formulation.

LaCroix

Taste & aroma: Light, perfumey fruit notes with gentle carbonation. Some people adore LaCroix; others find certain flavors a bit “soapy.” Standouts tend to be Pamplemousse (grapefruit), Lime, and Passionfruit.

Ingredients: Carbonated water, natural flavors. No sweeteners, no calories, no sodium.

Best for:

• People transitioning from soda who still want flavor but not sweetness.


• Anyone watching blood sugar or overall calorie intake.

Dietitian’s note: This is a solid everyday choice if you enjoy subtle flavors and want a very “clean” label. If you’re used to sweet drinks, the first few cans may taste underwhelming—your palate usually adjusts over 1–2 weeks.

Bubly

Taste & aroma: Generally bolder flavors than LaCroix, with playful profiles like Cherry, Blackberry, and Mango. The carbonation is lively, which can be more satisfying if you’re replacing soda.

Ingredients: Carbonated water, natural flavor. Like LaCroix, no sweeteners or calories.

Best for:

• People who want more intense fruit aroma without added sweetness.


• Those who like a stronger fizz.

Dietitian’s note: If you tried unsweetened sparkling water in the past and found it too bland, Bubly’s more assertive flavors may bridge that gap.

Spindrift (Lightly Juiced)

Taste & aroma: Spindrift uses real fruit juice, so the flavor is closer to a diluted fruit soda than to a traditional “essence-flavored” seltzer. You’ll notice a hint of natural sweetness and color.

Ingredients: Carbonated water plus small amounts of fruit juice. Calories and sugar vary by flavor (often around 2–4 g sugar per can).

Best for:

• People who want a more “authentic” fruit taste and don’t mind a few grams of sugar.


• Those transitioning off regular soda who need a gentle step-down in sweetness.

Dietitian’s note: A can with 3–4 g of naturally occurring sugar from juice is still far below the 30–40 g in many sodas. For someone used to sugary drinks, this can be a realistic intermediate step toward lower sugar intake.

Category 2: Naturally Sweetened Sparkling Waters

These drinks use non-nutritive sweeteners such as monk fruit or stevia to create a sweet taste with little or no sugar or calories. They can be helpful when you want the sensory experience of soda without the blood-sugar impact of added sugar.

Monk fruit–sweetened sparkling waters

Taste & aroma: Monk fruit typically gives a clean, rounded sweetness when used in thoughtful amounts. In sparkling water, it can create a soda-like sweetness without being overly heavy.

Ingredients: Carbonated water, natural flavors, and monk fruit extract, sometimes paired with another natural sweetener for balance.

Best for:

• People who want a sweet, soda-like experience with minimal to no sugar.


• Those managing blood sugar who still want a “treat” drink.

Dietitian’s note: Monk fruit is naturally very sweet, so only a tiny amount is needed. Most people tolerate it well, and it does not contribute meaningful calories or carbohydrates. As with any sweet drink, it’s wise to pay attention to your personal response—some people find that very sweet flavors, even without sugar, can keep sugar cravings more active, while others do not.

Stevia-sweetened sparkling waters

Taste & aroma: Modern stevia formulations are much improved compared to early versions. Many brands use specific stevia extracts that minimize bitterness. Expect a familiar sweetness with a very slight herbal note in some products.

Ingredients: Carbonated water, natural flavors, stevia leaf extract, and sometimes fruit juice or other natural sweeteners.

Best for:

• People who like a sweet beverage but want to significantly reduce or avoid added sugar.


• Those who enjoy more complex flavor combinations (citrus-herb, berry-citrus, etc.).

Dietitian’s note: Stevia is widely used and has been evaluated by major regulatory agencies. As always, if you’re new to it, start with a small amount and notice how you feel and whether you enjoy the taste.

Where MonkVee Fits In

At MonkVee, we focus on 100% natural, zero-calorie, zero-glycemic sweeteners based on monk fruit and stevia. Many people use our sweeteners at home to create their own sparkling drinks by combining:

• Plain sparkling water


• A squeeze of citrus or a splash of unsweetened juice


• A tiny pinch of monk fruit or stevia-based MonkVee sweetener

This approach lets you dial in your ideal sweetness level, control every ingredient, and keep added sugar extremely low or at zero while still enjoying a satisfying, bubbly drink.

Category 3: “Functional” Sparkling Waters (Electrolytes, Caffeine, Botanicals)

These beverages add extras like caffeine, electrolytes, or botanical extracts. They can be useful in specific situations but are not always ideal as your all-day hydration source.

Caffeinated sparkling waters

Taste & aroma: Often similar to unsweetened flavored sparkling water, but with a mild bitterness from caffeine in some formulas.

Ingredients: Carbonated water, natural flavors, caffeine, sometimes natural sweeteners.

Best for:

• People who like a bubbly alternative to coffee or energy drinks.


• Those who want a controlled dose of caffeine (often 35–70 mg per can).

Dietitian’s note: For most healthy adults, moderate caffeine intake is considered safe, but it can disrupt sleep or worsen anxiety in some people. Try to avoid caffeinated sparkling waters within about 6 hours of bedtime, and be mindful of your total daily caffeine from all sources.

Electrolyte sparkling waters

Taste & aroma: Typically similar to other flavored seltzers, sometimes with a slight mineral note from added electrolytes.

Ingredients: Carbonated water plus electrolytes such as sodium, potassium, or magnesium. Some include natural sweeteners or small amounts of sugar.

Best for:

• Post-workout rehydration, especially after heavy sweating.


• Hot climates or long days outdoors when you’re losing more sodium and fluids.

Dietitian’s note: For everyday desk work or light activity, plain or lightly flavored sparkling water is usually sufficient. Electrolyte drinks can be very helpful in the right context but may provide more sodium than you need if you’re sedentary and already consuming a salty diet.

Botanical and adaptogenic sparkling waters

Taste & aroma: These often feature herbs, spices, or floral notes (for example, lavender, hibiscus, ginger, or chamomile). Flavors can be more complex and less sweet than typical fruit seltzers.

Ingredients: Carbonated water, botanical extracts or teas, and sometimes natural sweeteners like monk fruit or stevia.

Best for:

• People who enjoy more sophisticated, “mocktail-like” flavors.


• Those looking for a relaxing evening drink without alcohol.

Dietitian’s note: Some products include herbs associated with stress support or focus. Evidence for these is still evolving, and doses in beverages are usually modest. Enjoy them primarily for flavor and experience; consider any functional benefits as a possible bonus rather than a guarantee.

How Sparkling Water Compares to Soda and Sugary Drinks

From a nutrition perspective, replacing sugar-sweetened beverages with sparkling water—especially unsweetened or naturally sweetened options—can be one of the most impactful changes you make for metabolic health.

• Regular soda: Often 30–40 g of added sugar per 12 oz can (about 7–10 teaspoons).


• Sweetened iced teas and juices: Commonly 20–40 g of sugar per serving.


• Most sparkling waters: 0 g sugar, or very small amounts if real juice is used.

High intake of added sugars is associated with increased risk of weight gain, dental issues, and metabolic concerns such as elevated triglycerides and impaired blood glucose control. Swapping even one sugary drink per day for a sparkling water can significantly reduce your weekly sugar load.

How to Choose the Best Sparkling Water for You

Instead of aiming for a single “winner,” think in terms of a personal toolkit. Different drinks can serve different purposes in your day.

1. Decide how sweet you want to go

• Unsweetened (LaCroix, Bubly, basic store brands): Ideal for all-day hydration and reducing your overall preference for intense sweetness.


• Lightly sweet (Spindrift, juice-splashed seltzers): Good transitional choice if you’re used to soda.


• Zero-sugar sweetness (monk fruit or stevia–sweetened): Helpful when you want a “treat” drink with minimal blood-sugar impact.

2. Read the ingredient list

Look for:

• A short list you can recognize: water, carbonation, natural flavors, and clearly named sweeteners if used.


• Calorie and sugar content that fits your goals (for many people aiming to reduce added sugar, 0–5 g per serving is a helpful benchmark).

3. Consider your health context

• Blood sugar or diabetes concerns: Unsweetened or naturally sweetened (monk fruit/stevia) options are typically preferred over sugar-sweetened drinks. Always discuss significant dietary changes with your healthcare provider if you have a medical condition.


• Digestive sensitivity: Some people experience bloating from carbonation. If that’s you, smaller servings or lower carbonation brands may feel better.


• Caffeine sensitivity: Choose non-caffeinated varieties for evening or if you’re prone to anxiety or sleep issues.

4. Think about sustainability and cost

If you drink a lot of sparkling water, costs and packaging can add up. A practical approach is:

• Use a home carbonator with filtered water for daily hydration.


• Add flavor with citrus slices, herbs, or a few drops of monk fruit or stevia-based MonkVee sweetener.


• Keep canned or bottled specialty flavors for travel, guests, or an occasional treat.

MonkVee-Style DIY Sparkling Water Ideas

If you enjoy experimenting, you can easily create your own “best sparkling water” at home using plain seltzer and natural sweeteners. Here are a few simple combinations many people love:

Citrus Monk Fizz

• Chilled sparkling water


• Juice of 1/4 lemon and 1/4 lime


• A tiny pinch of monk fruit–based MonkVee sweetener (add gradually and taste)

This gives you a bright, soda-like citrus drink with essentially no sugar if you keep the juice amount small.

Berry-Herb Spritz

• Chilled sparkling water


• A few crushed berries (fresh or frozen)


• A sprig of mint or basil


• MonkVee monk fruit or stevia blend to taste

Let it sit for 5–10 minutes so the herbs and berries infuse the water. You can strain it if you prefer a clear drink.

Ginger Lime Cooler

• Chilled sparkling water


• Thin slices of fresh ginger


• A squeeze of lime


• A light touch of MonkVee sweetener

This combination gives a ginger-ale vibe with customizable sweetness and without the high sugar content of conventional ginger sodas.

Putting It All Together

The “best” sparkling water is the one that you truly enjoy, that fits your health goals, and that you’ll choose consistently instead of high-sugar drinks. For many people, that means:

• Using unsweetened sparkling water as an everyday staple.


• Adding lightly sweetened or naturally sweetened options when you want something more special.


• Experimenting with monk fruit and stevia-based sweeteners, like MonkVee’s, to create custom drinks that satisfy your taste buds without relying on added sugar.

If your long-term goal is to reduce or quit added sugar, sparkling water can be a practical, enjoyable tool. You don’t have to give up fizz, flavor, or the pleasure of a cold can—you’re simply choosing bubbles that support your health instead of working against it.

As always, if you have specific medical conditions, it’s wise to discuss major dietary shifts with your healthcare team. Otherwise, consider this your invitation to a personal taste test: explore a few different sparkling waters, notice how you feel, and build a lineup that makes low-sugar living feel not just doable, but genuinely satisfying.

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