Club soda, often referred to as carbonated water or soda water, is a popular beverage commonly used for mixing cocktails or enjoyed on its own. With the rising popularity of health trends encouraging people to cut calories where they can, many wonder if club soda is calorie-free or not.
The Short Answer
Yes, club soda is generally calorie-free. An 8-ounce serving of club soda contains 0 calories and 0 grams of carbohydrates, protein, and fat. This makes it an ideal low-calorie or calorie-free addition to cocktails and mocktails.
What is Club Soda?
Club soda is water that has been carbonated with added carbon dioxide gas. This gives it the bubbly, fizzy quality it is known for. While some brands may add additional ingredients like sodium, potassium or citrate for flavor, these are in very small trace amounts and do not add any significant calories. Plain club soda contains only carbonated water and sometimes natural flavors.
Club Soda vs Seltzer vs Sparkling vs Mineral Water
Though people often use the names interchangeably, there are some differences between club soda, seltzer water, sparkling water, and mineral water:
- Club Soda – Carbonated water with added minerals and flavoring
- Seltzer Water – Plain carbonated water with no added minerals or flavors
- Sparkling Water – Carbonated water that contains naturally occurring minerals
- Mineral Water – Water that naturally contains minerals, sometimes carbonated
The key takeaway is that these are all variations of carbonated water with subtle differences. However, they are all calorie-free options.
Nutrition Facts for Club Soda
An 8-ounce serving of club soda contains:
| Nutrient | Amount |
|---|---|
| Calories | 0 |
| Total Fat | 0g |
| Sodium | 39mg |
| Total Carbohydrates | 0g |
| Protein | 0g |
As you can see, club soda contains minimal calories and sugar. The small amount of sodium (39mg per 8oz) comes from added mineral content to enhance the flavor.
Reasons Club Soda Has No Calories
There are two main reasons why club soda contains no calories:
1. No carbohydrates, protein, or fat
Club soda’s two main ingredients are carbonated water and added minerals. It does not contain any carbohydrates, protein or fat, which are the main macronutrients that contain calories. With no carbs, protein or fat, there are no calories.
2. Tiny serving size
Even if club soda had trace amounts of carbohydrates or sodium, the tiny serving size of club soda means it would still have an insignificant amount of calories. At just 8 ounces per serving, there isn’t enough quantity to create any meaningful calorie amount.
Club Soda Uses and Calories
One reason people love club soda is its versatility. Here are some of the most common ways people enjoy club soda:
As a Cocktail Mixer
Club soda is very common in cocktails like vodka sodas, gin and tonics, Moscow mules, and many others. When enjoying club soda in cocktails, the calories will come from added alcohol and mixers like fruit juice or simple syrup. But the club soda itself provides zero calories.
As a Mocktail Mixer
For mocktails, club soda can be combined with fruit juice and other no-calorie or low-calorie ingredients to make flavorful drinks with fewer calories than traditional cocktails.
On its Own
Many people enjoy drinking club soda plain or with a squeeze of lemon or lime. Enjoyed on its own, club soda has no calories and offers a fizzy, refreshing beverage option.
Diluting Concentrated Flavors
Some use a splash of club soda to dilute concentrated flavors like cranberry juice or other fruit juices to cut their sweetness. When enjoyed in moderation, this can be a way to enjoy flavorful beverages with fewer calories and less sugar.
Does Flavoring Change the Calories?
Plain club soda without any added flavors contains no calories. However, some flavored club sodas may contain a minimal amount of calories, depending on what is added.
Natural vs. Artificial Flavors
Club sodas flavored with natural citrus fruits, juices or extracts should maintain no calories, since these natural flavorings contain no carbs, protein or fat. Artificially flavored club sodas may potentially contain trace calories, depending on the specific ingredients used.
Check the Label
If enjoying a flavored club soda, check the product’s nutrition label to understand its exact calorie content. Unflavored club sodas will always contain 0 calories, but added flavorings introduce potential for trace calories.
Sodium Content
While club soda contains minimal calories, some brands may be higher in sodium content. The amount can vary widely by brand:
| Club Soda Brand (8oz serving) | Sodium (mg) |
|---|---|
| Schweppes Club Soda | 40mg |
| Canada Dry Club Soda | 75mg |
| Store Brand Club Soda | 39mg |
| LaCroix | 0mg |
| Perrier | 0mg |
For those limiting sodium intake, check the nutrition labels and opt for brands with lower sodium levels.
Sodium Free Alternatives
For a sodium-free fizzy water, seltzer water or sparkling mineral water are good options. These forgo added minerals for a sodium-free alternative.
Weight Loss Benefits
Drinking club soda can benefit weight loss in a few ways:
Calorie-free hydration
Staying hydrated is key for weight loss. Club soda provides hydration without any added calories.
Curb hunger
The carbonation in club soda can help provide a feeling of fullness, which may curb hunger between meals.
Drink substitute
Having club soda on hand gives you a fizzy, flavorful drink to substitute for high-calorie beverages.
Mixed drink alternative
Ordering vodka sodas instead of cocktails limits calories from sugary mixers. For large gatherings, having a supply of club soda allows you to make simple spritzers.
Downsides of Drinking Club Soda
While club soda can be a useful addition to a low-calorie eating pattern, there are some potential downsides to consider:
- May erode tooth enamel over time when consumed daily
- People with irritable bowel syndrome may experience bloating from carbonation
- Some flavored club sodas still contain added sodium
- Not as hydrating as regular water
- Carbonation can temporarily cause mild gastric distress in some
Moderating intake and making sure you also drink regular water throughout the day can help avoid most issues. People with digestive issues may want to limit intake.
The Bottom Line
Overall, club soda is considered a calorie-free beverage. With no carbohydrates, protein or fat, 8 ounces of plain club soda contains 0 calories. Flavored club sodas with natural flavorings also maintain no calories. Artificially flavored club soda may potentially have trace calories, so check the label if concerned. While it contains minimal calories, club soda can promote feelings of fullness, curb hunger, and help limit calorie intake when substituting for other high-calorie beverages. Just be mindful of your overall consumption to avoid potential downsides.
