A growing share of health-minded consumers is rethinking their beverage choices, especially around sugar and carbohydrate content. With CBD drinks gaining popularity—from sparkling waters to wellness elixirs—questions naturally arise about how these beverages compare nutritionally to traditional sodas. From a nutrition expert’s perspective, the differences can be significant, and understanding them can help consumers make better choices.

Traditional Sodas: High Sugar, High Carbs

Regular sodas remain one of the most concentrated sources of added sugar in the modern diet. According to the Centers for Disease Control and Prevention (CDC), a single 12-ounce can of soda typically contains 35–40 grams of sugar, translating to about 140–160 calories, nearly all from carbohydrates. Research from the American Heart Association (AHA) emphasizes that high intake of sugary beverages contributes to weight gain, insulin resistance, and increased cardiovascular risk, underscoring the need for moderation.

These numbers also exceed the AHA’s daily recommended added sugar limits: no more than 25 grams per day for women and 36 grams for men. For many consumers, one soda surpasses the ideal daily intake.

Standard CBD Drinks: Carbs Vary Widely

CBD beverages, while often marketed as better-for-you options, vary substantially in their carb and sugar content. Many mainstream CBD teas, lemonades, and functional beverages include added sugars to improve flavor or balance botanical bitterness. Some brands deliver 10–20 grams of sugar per bottle, placing them closer to lightly sweetened teas than sugar-free waters.

Industry analyses suggest these beverages commonly range from 8–25 grams of carbohydrates, depending on serving size and formulation. While they may offer functional benefits—such as relaxation or recovery support—nutrition experts advise consumers to read labels carefully to avoid unintentionally high sugar intake.

Low-Carb CBD Drinks: A Growing Alternative

Low-carb CBD beverages, including sugar-free sparkling waters and zero-sugar wellness infusions, offer a compelling alternative for carb-conscious consumers. These drinks are often formulated with natural zero-calorie sweeteners like stevia, monk fruit, or erythritol. According to the U.S. Food and Drug Administration (FDA), these sweeteners are considered safe and provide sweetness without contributing calories or raising blood glucose levels.

Most low-carb CBD sparkling waters contain 0–2 grams of carbohydrates, making them suitable for low-carb or ketogenic lifestyles. Additionally, because they contain no added sugars, they help consumers stay below daily recommended limits while still enjoying functional CBD benefits.

What Consumers Should Take Away

The contrast is clear: traditional sodas deliver the highest carb and sugar load, standard CBD drinks vary widely depending on formulation, and low-carb CBD drinks offer the most nutritionally conservative option. For individuals managing blood sugar, watching caloric intake, or seeking lifestyle-friendly hydration, low-carb CBD beverages deliver function without the metabolic cost.