Quick Answer
Overall, club soda is considered healthier than tonic water. The main differences come down to sugar and quinine content. Club soda contains no sugar and zero calories, while tonic water contains added sugar and calories. Tonic water also contains quinine, an ingredient that gives it a bitter taste. Quinine may have potential health risks in large amounts.
Calorie and Sugar Content
One of the biggest differences between club soda and tonic water is calorie and sugar content. Plain club soda contains no calories, carbs or sugar. An 8 ounce (240 ml) serving provides:
- Calories: 0
- Total carbs: 0 grams
- Sugar: 0 grams
On the other hand, tonic water gets its signature bitter flavor from quinine and contains added sugar or high fructose corn syrup. An 8 ounce (240 ml) serving of tonic water contains:
- Calories: 83
- Total carbs: 21 grams
- Sugar: 20–21 grams
As you can see, there’s a big difference in calories and sugar. While club soda is sugar- and calorie-free, tonic water may contain up to 83 calories and 21 grams of added sugar per serving.
Sugar Content Matters
Consuming too much added sugar has been linked to an increased risk of obesity, heart disease, diabetes and other chronic health conditions (1, 2).
The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) for men (3).
A serving of tonic water may contain over 20 grams of sugar, equal to nearly 5 teaspoons. Because of its high added sugar content, drinking tonic water regularly could easily put you over the recommended limit.
Club soda contains no added sugar and does not impact blood sugar levels. For this reason, it may be the better choice for people with diabetes or metabolic syndrome.
Watching Your Calories
Tonic water also contains significantly more calories than club soda. If you are aiming to lower your calorie intake, club soda is the better option.
Getting 83 calories from an 8-ounce (240-ml) glass of tonic water may not seem like much. However, if you drink tonic water regularly with meals or alcoholic drinks, the calories can quickly add up.
Because it’s calorie-free, club soda can help support a healthy, low-calorie diet without worrying about extra calories sneaking in.
Quinine Content
Quinine is the ingredient that gives tonic water its unique bitter taste. It’s added to provide flavor, but it also has potential health effects.
What Is Quinine?
Quinine is a compound found naturally in the bark of the cinchona tree, native to South America. It has been used historically to prevent and treat malaria (4).
It’s also sometimes used as a medication to treat leg cramps. However, using quinine for this purpose is considered off-label use and may be potentially unsafe (5).
Today, a synthetic version called quinidine is more commonly used for medicinal purposes. Meanwhile, small amounts of quinine are still used to flavor tonic water.
Potential Health Risks
There are some health concerns related to quinine itself.
First, there are risks associated with hypersensitivity and allergic reactions to quinine. Symptoms may include hives, rash, trouble breathing and low blood pressure (6).
Additionally, the FDA warns there can be serious health risks associated with using quinine in very large doses. Some reported side effects include irregular heartbeat, kidney dysfunction and even death (7).
However, the amount of quinine found in tonic water is significantly lower than the doses used for medical purposes. There have been only a few reported cases of health issues linked to quinine in tonic water (8).
Overall, moderating your intake of tonic water and avoiding excessive amounts of quinine from other sources should prevent any significant health risks.
Pregnancy Precautions
Pregnant women are generally advised to limit quinine intake as much as possible. Some evidence shows that quinine may stimulate the uterus and lead to pregnancy complications (9).
The amount of quinine found in tonic water is small and likely safe to consume in moderation. Regardless, pregnant women may want to limit tonic water intake and opt for club soda instead to reduce quinine exposure.
Sodium Content
Many types of club soda and tonic water contain sodium to enhance flavor. However, tonic water tends to contain more:
- Tonic water: ~30–83 mg of sodium per 8 oz (240 ml)
- Club soda: ~18–50 mg of sodium per 8 oz (240 ml)
While not a lot, the sodium content is something to be mindful of for those following low-sodium diets.
Hypertension and Heart Health
Excess sodium intake is linked to high blood pressure, which can negatively impact heart health (10).
The American Heart Association recommends limiting sodium to less than 2,300 mg per day. Opting for low- or no-sodium club soda instead of tonic water can help decrease sodium intake.
Strong Bones and Kidney Function
Sodium plays an essential role in fluid balance, muscle function and nerve signaling (11).
Getting some sodium in your diet is important, but most people consume far more than the minimum requirement of 500 mg per day for optimal health.
Those with certain conditions like kidney disease or heart failure may need to restrict sodium intake even more (12).
Overall, club soda is likely the better choice if you’re aiming to cut down on sodium.
Other Differences
Carbonation
Club soda and tonic water contain added carbon dioxide for carbonation.
However, tonic water tends to have less carbonation, giving it a flatter mouthfeel. Club soda is more effervescent.
There’s no evidence that sparkling water is any healthier than flat water. The amount of carbonation is simply a matter of personal taste and mouthfeel.
Taste
Of course, the most obvious difference between club soda and tonic water comes down to taste.
Tonic water has a bitter, citrusy flavor due to the added quinine. Club soda is typically flavorless, offering just a clean, crisp, effervescent taste.
Some brands add a dash of citric acid or sodium-based flavors to club soda to enhance taste. However, it remains much more neutral in flavor compared to tonic water.
Uses
Club soda and tonic water are used in similar ways — as mixers and standalone beverages.
Tonic water is especially popular combined with liquor, such as gin and vodka, in cocktails like gin and tonic or vodka tonic. The bitterness balances out the alcohol flavor.
Meanwhile, club soda can be used on its own or in a variety of cocktails. It offers light effervescence without strong flavor.
Which Is Better?
Overall, club soda is the healthier choice compared to tonic water.
Here is a quick recap of the key differences:
| Club soda | Tonic water |
|---|---|
| Calorie- and sugar-free | Contains calories and added sugar |
| No quinine | Contains quinine, which may have health risks in large amounts |
| Less sodium | Higher in sodium |
| More neutral in taste | Has bitter, citrusy flavor |
The main downside of tonic water is its sugar and calorie content. Just one serving may contain over 20 grams of sugar. Consuming this much added sugar regularly can negatively impact your health.
Quinine, which gives tonic water its taste, may also have risks associated with it, especially in high amounts.
While tonic water has some potential benefits related to its quinine content, the risks seem to outweigh these benefits for most people.
In contrast, club soda offers the benefit of being calorie-free while still providing bubbly carbonation. For those monitoring sugar and calorie intake, club soda is clearly the better option.
Plus, with its more neutral flavor, club soda can be enjoyed on its own or mixed into a variety of drinks.
The Bottom Line
Club soda and tonic water may seem interchangeable, but there are some important differences between them.
Tonic water contains sugar, calories and quinine, while club soda is a sugar- and calorie-free alternative. Club soda is the healthier choice for the average person.
That said, consuming tonic water in moderation is unlikely to cause harm for most people. Those who enjoy the flavor may find tonic water to be a refreshing drink in small amounts.
Overall, club soda is the better choice for most people looking to reduce calories, added sugars and sodium. However, both club soda and tonic water can be enjoyed in moderation as part of an overall healthy diet.
Frequently Asked Questions
Is club soda just carbonated water?
Club soda is water that has been carbonated by being infused with carbon dioxide gas. However, most brands also add minerals, such as potassium bicarbonate or sodium citrate, for flavor. These additions may also increase the sodium content.
Is club soda good for upset stomach?
Some people report that club soda soothes an upset stomach. The carbonation and minerals may help relieve indigestion and nausea after eating. There’s no strong scientific evidence, but it’s certainly worth trying.
Does club soda hydrate as well as regular water?
Yes, club soda is just as hydrating as regular water. The carbonation does not impact how well your body absorbs and uses the water.
Is it safe to drink club soda every day?
Yes, it is generally safe to enjoy club soda daily. It contains no sugar, calories or artificial additives. The small amount of sodium is unlikely to cause problems unless consumed in very large amounts.
Does club soda have any benefits?
Club soda is calorie- and sugar-free, making it a smart drink choice for managing weight and blood sugar. The carbonation may also help soothe an upset stomach. However, it does not provide any nutritional benefits.
