Sodas like Poppi and Olipop bill themselves as healthier alternatives to Coke. Are they good for you? Here's how they compare.

Soda is one of the first things many people will tell you to cut out of your diet when you’re trying to live a healthier lifestyle. A single can of Coke, for example, clocks in at 39 grams of added sugar, meaning that just one exceeds the American Heart Association’s daily sugar recommendations. A Diet Coke has no sugar or calories, but it also comes loaded with the artificial sweetener aspartame, which some people may wish to avoid due to potential health risks.

These concerns are paving the way for a new breed of soda brands that bill themselves as a healthier alternative to sugary drinks thanks to the inclusion of probiotics, natural sweeteners and more. The hype is paying off; sales of prebiotic and probiotic soda shot up 210% between 2022 and 2023. Retailers are rushing to meet the demand, with grocery stores like Walmart introducing “Modern Soda” sections dedicated to brands like Poppi, Olipop, Zevia and Culture Pop.

But are these “modern” sodas truly healthier for you? And are some better than others? Here’s what you need to know.

How do these drinks compare with traditional sodas?

According to dietitian Chris Mohr, the fitness and nutrition adviser at Fortune Recommends Health, people may initially turn to so-called modern sodas because they typically have less added sugar and fewer calories than traditional sodas, like Coke, Dr Pepper or Sprite.

What about diet soda? “While diet drinks are low in calories, they often contain artificial sweeteners that some people prefer to avoid,” Mohr notes. Poppi, Zevia and other modern sodas feature natural sweeteners (such as monk fruit, stevia or fruit juice) instead of regular sugar or artificial sweeteners.

What ingredients should you look for?

It’s what’s added to these drinks that gives them a health halo and a leg up on the competition.

Fiber: Some modern sodas add fiber, particularly soluble fiber like inulin from chicory root. Many Americans don’t get enough fiber, which is important for managing blood sugar, lowering bad cholesterol and aiding digestion. It’s worth noting, however, that the type of fiber found in sodas shouldn't replace whole food sources of fiber like fruits, vegetables and whole grains, which also provide vitamins and minerals.

Probiotics and prebiotics: Some modern sodas contain probiotics and/or prebiotics, which work together to support a healthy gut. Probiotics are live bacteria that help maintain a balanced microbiome and are typically found in fermented foods like yogurt, kefir and kimchi. Prebiotics are non-digestible fibers, such as inulin (found in chicory root and other plants) that feed these beneficial bacteria, supporting their growth and activity.

Apple cider vinegar: Apple cider vinegar, which contains prebiotic and probiotic properties, is commonly included in modern sodas for its potential health benefits, such as balancing blood sugar levels, improving digestion and supporting weight management. But more research needs to be done to support these claims.

Natural sweeteners: Stevia and monk fruit are natural, plant-derived sweeteners that do not contain calories and do not raise blood sugar levels. Some people prefer them to artificial sweeteners like aspartame, which is found in Diet Coke, but experts have cast doubt that they have any real health benefits.

How do these sodas compare with one another? Here’s the breakdown of what’s in each of these 12 oz. cans.

Poppi

• Caffeine: 0-32 mg

• Calories: 25 per can

• Sugar: 3-5 grams

• Fiber: 2 grams

• Sodium: 0-35 mg

Poppi features flavors like Raspberry Rose, Strawberry Lemon and Classic Cola and comes in brightly colored cans. The beverage is sweetened with natural sweeteners like stevia, as well as juice.

Poppi is marketed as a gut-healthy soda, thanks to two highlighted ingredients: agave inulin and apple cider vinegar, which are said to work as both a prebiotic and probiotic. Inulin is a type of dietary fiber produced by plants that helps feed beneficial gut bacteria, which supports your overall gut health. (Poppi sources its inulin, which is also a natural sweetener, from the agave tequilana plant, according to its website.) Apple cider vinegar contains acetic acid, which may promote healthy digestion by encouraging the growth of good bacteria and maintaining a balanced gut environment​.

There is some controversy over Poppi’s health claims, however. A May 2024 lawsuit alleged that there isn’t enough of these ingredients in each can to actually make a difference in terms of gut health. Research suggests you'd need to drink more than four cans daily for 21 days to see any benefits.

In terms of caffeine, only two of Poppi’s nine flavors contain it: Classic Cola and Doc Pop, which each have 32 mg of caffeine from what the website lists as “natural caffeine.”

Pros: Low calories, fun and nostalgic flavors, fiber

Cons: Potentially overblown health benefits

Culture Pop

• Caffeine: None

• Calories: 45 calories

• Sugar: 8 grams

• Fiber: None

• Sodium: 40 to 50 mg

Culture Pop is marketed as a sparkling probiotic soda and comes in flavors like Orange Mango, Wild Berries and Lime, Pink Grapefruit and Ginger and Black Cherry. It’s sweetened, per its website, with “organic fruit juices mixed with herbs and spices.” The beverages do not contain artificial sweeteners, refined sugar or natural sugar alternatives such as stevia.

The brand’s probiotic claims come from a probiotic strain called Bacillus subtilus, which Culture Pop’s website says is “clinically shown to support and improve critical functions in our bodies including digestion, gastrointestinal balance and immunity.”

Pros: Contains probiotics, no artificial or natural sweeteners
Cons: Higher in calories and sugar than other brands

Olipop

• Caffeine: 0-50 mg

• Calories: 35-50

• Sugar: 2-5 grams

• Fiber: 5-9 grams

• Sodium: 25-45 mg

Olipop, touted as a “healthy probiotic soda,” is sweetened with stevia, monk fruit and small amounts of fruit juices.

Olipop's ingredients feature its proprietary OLISmart blend, which, according to its website, includes botanicals, plant fibers and prebiotics designed to support gut health. Key ingredients include cassava root, chicory root, Jerusalem artichoke, nopal cactus, calendula flower, kudzu root, marshmallow root, acacia fiber and guar fiber.

“Sure, we could have used just one prebiotic fiber in OLISmart, but the reason we use three is because different bacterial species in your gut like different foods, so OLISmart aims to feed a diverse population of microbes with these different prebiotics,” the Olipop website reads.

Most flavors of Olipop do not contain caffeine, but there are four flavors that do: Vintage Cola, Cherry Cola, Doctor Goodwin and Ridge Rush. Each of these flavors contain 50 mg of “natural caffeine from green tea,” per the website.

Crisp Apple, Ridge Rush, Classic Root Beer, Classic Grape, Cherry Cola, Strawberry Vanilla, Lemon Lime and Banana Cream all have 50 calories, while the rest of the flavors have 45 or fewer calories.

Pros: A significant amount of added fiber
Cons: More sodium than other brands

Zevia

• Caffeine: 0-55 mg

• Calories: 0

• Sugar: none

• Fiber: none

• Sodium: 0-70 mg

Unlike other modern sodas on the market, Zevia is best known for what it does not contain, as opposed to what it does. All flavors of Zevia — which includes Cola, Ginger Ale, Creamy Root Beer and Black Cherry — are sweetened with the natural sweetener stevia, hence its name. (Specifically, it is sweetened with stevia leaf extract.) Other ingredients include carbonated water, natural flavors, tartaric acid and citric acid, plus caffeine, depending on the flavor.

Zevia is also the only calorie-free option on this list. The caffeine content also varies across flavors: Cola contains 45 mg, Dr. Zevia contains 42 mg, Mountain Zevia contains 55 mg, Vanilla Cola contains 45 mg and Cherry Cola has 38 mg. The rest of the flavors do not contain caffeine.

Pros: Calorie- and sugar-free

Cons: No added benefits, like fiber or probiotics

What are the downsides of these modern sodas?

While it depends on which soda you are drinking, there are some things to keep in mind when you reach for one of these cans.

Renee Korczak, a dietitian and adviser for Olipop, tells Yahoo Life that some people may experience gastrointestinal issues if they drink fiber-rich sodas — especially if they are not used to eating a lot of fiber in their diets.

“These symptoms are completely normal, as your gut adapts to new fiber types and various functional ingredients,” she explains, noting that people with gastrointestinal issues may want to talk to their doctors before drinking these beverages. “I typically advise clients to start slow and low with a new functional beverage and increase water intake. Instead of consuming a whole can, start with a couple of fluid ounces, and then gradually work your way up. Your gut will adapt and thank you for it.”

Mohr adds that while these drinks are “marketed as healthier,” they are still soft drinks and are “best to have more occasionally rather than regularly.” Even low-calorie beverages can add up if you drink more than one per day, and you’ll want to keep tabs on how much sugar and sodium you’re taking in.

Another thing Mohr wants people to keep in mind is that these drinks are “not a substitute for water.” Make sure to keep up with your hydration by drinking enough H2O throughout the day as well.

Lastly? These drinks are expensive, says Mohr. While a 12-can sleeve of Coke may cost $7 to $10, a 12-pack of Poppi clocks in at about $29. You’re better off, she says, spending that money on nutrient-rich food, not soda.