Does club soda have any sugar or calories?

Club soda, also known as carbonated water, soda water, seltzer water, or fizzy water, is a beverage made by dissolving carbon dioxide gas in water. It contains no sweeteners, calories, or other added ingredients. So the quick answer is no, club soda does not contain any sugar or calories.

What is Club Soda?

Club soda is simply carbonated water. The process of carbonation involves dissolving carbon dioxide gas under pressure into water. This gives club soda its bubbly, effervescent quality. While some bottled club sodas may contain sodium or potassium to enhance the flavor, these minerals contain no calories. Plain club soda is just carbonated water, nothing more.

Club Soda Nutrition Facts

Here are the basic nutrition facts for plain club soda:

  • Calories: 0
  • Total fat: 0g
  • Sodium: 0mg
  • Potassium: 0mg
  • Total carbs: 0g
  • Sugars: 0g
  • Protein: 0g

As you can see, plain club soda contains absolutely no sugar, no calories, no fat, no carbs, and no protein. It has zero nutritional value. The only ingredients are carbonated water and possibly some added minerals for flavor.

Differences Between Club Soda, Seltzer, and Tonic Water

Club soda is often confused with seltzer water and tonic water. While they may seem similar, there are some key differences:

Seltzer Water

Like club soda, seltzer water is plain carbonated water. However, seltzer typically contains no added minerals or salts. Seltzer has a purer water taste compared to club soda.

Tonic Water

Tonic water contains added quinine, sugar, and calories. The quinine gives it a bitter taste that mixes well with liquor such as gin and vodka. Tonic water has roughly 130 calories and 32g of sugar per 12 oz serving. So unlike club soda, tonic water is not calorie-free.

Benefits of Club Soda

Though nutritionally void, club soda does have some benefits:

  • Hydration – The water content helps keep you hydrated.
  • Carbonation – The bubbles can give you that satisfied feeling of drinking a soda without the sugar.
  • Flavor – Club soda can be combined with juice or other mixers to create flavorful drinks without added calories.
  • Upset stomach – The mild fizz can help settle an upset stomach.

Is Club Soda Bad for You?

Club soda is generally not bad for you. Since it only contains carbonated water, there are no harms associated with drinking club soda:

  • No evidence of bone damage – Old studies linked soda consumption to bone weakening. But more recent research shows no evidence of harm to bone mineral density from carbonated waters.
  • No effect on calcium levels – Club soda does not flush calcium from the body or cause calcium depletion.
  • No impact on kidney stones – Carbonated water has not been shown to increase kidney stone formation.
  • Safe for sensitive teeth – Though acidic, club soda is no worse for teeth than regular water.

The only potential downside is that club soda exposes you to the risks of frequent burping from the carbonation. But overall, it is a safe beverage with no known health risks.

Can Club Soda Cause Weight Gain?

No, drinking club soda alone cannot directly cause weight gain. With zero calories and zero sugar, the carbonated water itself has no effect on weight. However, club soda can indirectly influence weight in a few ways:

  • Liquid calories – Adding juice, syrups, or other mixers creates caloric drinks that can contribute to weight gain.
  • Overconsumption – Drinking large volumes of any liquid can potentially displace eating foods that provide more satiety.
  • False hunger cues – Carbonation temporarily fills the stomach and may falsely signal that you are no longer hungry.

To avoid these issues, enjoy club soda on its own or limit yourself to a reasonable serving size. As part of a balanced diet, club soda should not cause weight gain.

Is Club Soda Keto-Friendly?

With zero net carbs and zero calories, club soda is perfectly keto-friendly. It will not disrupt ketosis or impact your macronutrient ratios at all. Plain club soda contains no sugars or starches that would raise blood sugar or insulin levels. Feel free to enjoy bubbly club soda on a ketogenic diet without worrying about knocking yourself out of ketosis.

Can Diabetics Drink Club Soda?

Yes, people with diabetes can safely drink club soda. Since it has no effect on blood sugar or insulin levels, club soda will not endanger diabetes control or management. Some guidelines for diabetics drinking club soda include:

  • Avoid sweetened club sodas with added sugars or syrups that contain carbs.
  • Be mindful of portion sizes – stick to 4-8 oz per sitting.
  • Drink slowly – rapid guzzling can cause indigestion.
  • Use straws – this reduces contact with tooth enamel.
  • Rinse mouth after drinking – prevent dry mouth and dental issues.

Within these guidelines, the American Diabetes Association and most doctors encourage drinking calorie-free club soda as a healthy beverage choice.

Is Club Soda Safe During Pregnancy?

Yes, plain club soda without added sweeteners or sodium is considered safe to consume in moderation during pregnancy. According to the American College of Obstetrics and Gynecology, carbonated waters like club soda will not harm a developing fetus or cause complications when enjoyed as part of a balanced pregnancy diet.

The carbonation and fizz may actually help relieve occasional indigestion, nausea, or heartburn during pregnancy. Just avoid overindulging, and stick to daily recommended water intake levels.

Does Club Soda Hydrate You?

Yes, club soda effectively hydrates you just like regular water. Even though it contains carbon dioxide bubbles, it is still primarily water. One 12 oz serving of club soda provides about 10-15% of your recommended daily fluid intake. Staying hydrated is important for energy, digestion, circulation, toxin removal, and many other bodily functions. Feel free to count club soda toward your daily water needs.

Can You Drink Club Soda All Day?

There are no strict limitations on how much club soda you can safely consume in a day. However, drinking club soda all day long instead of plain water may carry some potential drawbacks:

  • Tooth enamel erosion – Excessive carbonic acid exposure could damage enamel over time.
  • GI distress – Too much carbonation may cause bloating, gas, or diarrhea.
  • Mineral depletion – High amounts could flush out electrolyte minerals.
  • Burping and bloating – Excessive gas from overcarbonation.

There are no established guidelines for daily club soda intake limits. But moderation is advised – no more than 24-32 oz per day as part of a balanced diet.

Does Club Soda Break a Fast?

No, club soda should not break a fast or disrupt ketosis when following intermittent fasting diets or ketogenic diets. With zero calories and zero macronutrients, plain club soda meets the technical criteria for maintaining a fasted state. However, some folks argue that any beverage besides plain water may trigger digestive processes that influence hunger and satiety hormones on a subtle level. But any effects would be negligible and should not significantly impact fat burning benefits.

Is Club Soda Acidic?

Beverage pH
Battery acid 1.0
Gastric acid 1.5-3.5
Orange juice 3.3-4.2
Black coffee 4.5-5.0
Milk 6.5-6.7
Pure water 7.0
Club soda 5.0-6.0
Baking soda 8.4
Bleach 12.6

Yes, club soda is mildly acidic with a pH between 5-6. This is due to the carbonic acid formed when CO2 dissolves in water. For comparison, black coffee has a similar pH around 5. While more acidic than pure neutral water (pH 7), club soda is far less acidic than orange juice (pH 3-4) or gastric acid (pH 2). Therefore, plain club soda should only pose a negligible risk of acid erosion to dental enamel with moderate consumption.

Does Club Soda Go Bad Once Opened?

An opened bottle or can of club soda will stay fresh and safe to drink for at least 5-7 days when properly stored. Follow these club soda storage tips:

  • Keep tightly sealed – Recap the bottle or can after pouring.
  • Refrigerate after opening – Keep cold at 40°F or below.
  • Watch for changes – Discard if it smells or tastes off.
  • Don’t let metal cans rust – Dry off wet cans to prevent corrosion.

The carbonation may gradually decrease over time after opening, but this does not make club soda unsafe to consume as long as it has been refrigerated and the bottle/can condition has not degraded.

Does Club Soda Dehydrate You?

No, drinking club soda does not dehydrate you or cause water loss. As it is primarily just carbonated water, club soda provides hydration like regular water. A common myth is that carbonated waters like soda water lead to dehydration, but this claim is not backed by science. The diuretic effect of carbonation is mild at best and unlikely to offset the hydrating properties of the water content. Feel free to count club soda toward your daily fluid needs.


In summary, club soda contains zero calories, zero sugar, and zero nutritional value. The only ingredients are carbonated water and occasionally some added minerals like sodium and potassium for flavor. Club soda provides hydration and carbonation without affecting blood sugar levels. It is perfectly safe for keto and diabetic diets. While acidic, club soda only minimally impacts tooth enamel and does not present any health risks when consumed in moderation as part of a balanced diet.

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