Dietitians Pick the Best Low-Sugar Canned Mocktails

Mocktails are often seen as a healthier alternative to cocktails, but some pack in more sugar than you’d expect. To help you choose options that feel more balanced, we asked registered dietitians to share some of their favorite low-sugar mocktails. Each pick has 5 grams of added sugar or less per serving, and many have added benefits like probiotics and mood-supporting botanicals.

Here are the top picks for low-sugar mocktails to enjoy this month and beyond.

Recess Mood Black Cherry

Jessica Brantley-Lopez, M.B.A, RDN, says Recess Mood Black Cherry is her go-to when she wants something celebratory without the sugar crash. “With just 3 grams of sugar, zero artificial sweeteners and a bubbly, light vibe that feels like a grown-up treat, Recess Mood is proof that no alcohol and low sugar can still be fun.”

Recess also includes magnesium and L-theanine—ingredients research suggests may help support mood and stress levels., Each serving also provides 60% of the recommended Daily Value for vitamin B6.

If you’re looking for more-traditional mocktail flavors, Recess also offers options like Strawberry Rose, Grapefruit Tangerine, Raspberry Lemon and Peach Ginger.

Nutrition for Recess Mood Black Cherry, per 12-oz. can: 15 calories, 4 g carbohydrates, 3 g sugar, 0 g added sugar, 0 g fiber, 0 g fat, 0 g protein

Olipop Cream Soda

Olipap is perfect for soda lovers, as it delivers that fizzy, nostalgic feel of soda with a fraction of the sugar. While their sugar content can vary, most are below 5 grams of sugar per serving, like their Cream Soda option, which has only 2 grams per can.

Each can contains 9 grams of fiber from prebiotic sources like chicory root and cassava fiber. It also includes a functional ingredient blend designed to support gut health. While more research is needed on these drinks and their effects on gut health, it’s still a tasty way to help meet your daily fiber needs alongside fiber-rich whole foods.

Olipop comes in a variety of classic flavors like Strawberry Vanilla, Cherry Cola and Banana Cream.

Nutrition for Olipop Cream Soda, per 12-oz. can: 40 calories, 17 g carbohydrates, 2 g sugar, 2 g added sugar, 9 g fiber, 0 g fat, 0 g protein

Sanzo Lychee Sparkling Water

Talia Follador, RDN, calls Sanzo Lychee Sparkling Water her favorite low-sugar mocktail because it includes just a splash of real fruit juice and is lightly sweetened with cane sugar and monk fruit. “Lychee has such a naturally floral, tropical taste and packs a slightly sour punch, which is what I enjoy most when I order cocktails. I also love using it as a mixer for making my own mocktail drinks,” she adds.

Sanzo offers a unique lineup of diverse flavors like Grapefruit, Yuzu and Mango.

Nutrition for Sanzo Lychee, per 12-oz. can: 25 calories, 6 g carbohydrates, 4 g sugar, 4 g added sugar, 0 g fiber, 0 g fat, 0 g protein

Cove Probiotic Soda

Juliana Crimi, RD, reaches for Cove Probiotic Soda as a refreshing, functional alternative. “It has a tangy raspberry flavor that is really refreshing without being sugary. My favorite way to drink it is to pour it over frozen raspberries instead of ice. It keeps the drink cold, adds a pop of color and gives a tiny hint of natural sweetness as the berries melt.”

In addition to live probiotics for gut support, Cove also includes apple-cider vinegar—an ingredient some research links to blood sugar balance.

However, it does use erythritol, a type of sugar alcohol that some people are sensitive to, especially when consumed in large amounts.

Cove Soda comes in flavors like Orange, Ice Pop and Cherry.

Nutrition for Raspberry Cove, per 12-oz. can: 10 calories, 12 g carbohydrates, 0 g sugar, 0 g added sugar, 0 g fiber, 0 g fat, 2 g protein

Blackberry Cucumber LaCroix

LaCroix’s Blackberry Cucumber is a spa-inspired flavor that combines fruity blackberry with cool cucumber for a refreshing sip without any added sugar, calories or sweeteners. Joy Bauer, M.S., RDN, CDNenthuses, “This sparkling beverage is bright and zippy. I love serving it in a festive glass with blackberries on top to bring fiber and antioxidants to the party!”

LaCroix has tons of flavors to mix into mocktails like Mango, Razz Cranberry and Key Lime.

Nutrition for Blackberry Cucumber LaCroix, per 12-oz. can: 0 calories, 0 g carbohydrates, 0 g sugar, 0 g added sugar, 0 g fiber, 0 g fat, 0 g protein

June Sparkling Tea

June Sparkling Tea in the flavor strawberry hibiscus combines the essences of strawberry and hibiscus for a lightly sweet, floral sip with no added sugars. Juni includes functional ingredients like lion’s mane and ashwagandha, which have been studied for their potential to support mood and focus.,

Juni comes in a variety of flavors like Yuzu Pineapple, Tropical and Cherry Lime.

Nutrition for Juni Strawberry Hibiscus, per 12-oz. can: 5 calories, 1 g carbohydrates, 0 g sugar, 0 g added sugar, 0 g fiber, 0 g fat, 0 g protein

That Pineapple Coconut

When the beach feels far away, a tropical sip of That Pineapple Coconut offers a mini getaway in a can. Hiyo also provides a blend of functional ingredients like ashwagandha, lion’s mane, lemon balm and passion flower to potentially help promote a relaxed, uplifted mood.,,

Hiyo’s flavor lineup includes Peach Mango, Watermelon Lime and Strawberry Guava.

Nutrition for Hiyo Pineapple Coconut, per 12-oz. can: 30 calories, 11 g carbohydrates, 3 g sugar, 3 g added sugar, 0 g fiber, 0 g fat, 0 g protein

Other Tips for Reducing Alcohol

Looking for more ways to enjoy life with less alcohol? Try these dietitian-approved tips:

• Create New Rituals. Replacing alcohol with something equally satisfying can help support long-term change. “If you always unwind with a glass of wine after work, create a special mocktail instead,” suggests Cassandra Padula Burke, M.F.S., RDN, LD, CPT. “The act of pouring something in a nice glass matters more than you’d think.”
• Dress It Up. Use fancy glassware, fruit garnishes, cucumber ribbons or flavored ice cubes to make your mocktails feel like something you’d treat yourself to at a nice restaurant.
• Track How You Feel. Instead of focusing solely on what you’re cutting out, pay attention to what you’re gaining. “Track your sleep, energy level, mood and digestion throughout the month to see if you notice any differences,” recommends Follador. “That can be a great motivator to keep going.”
• Invite Support. Accountability and connection matter. Meyer suggests seeing if a friend or family member wants to join you in reducing alcohol intake. Having a shared goal can make the experience more fun and easier to stick with.
• Be Kind to Yourself. Katherine Melton, M.P.H., MCHESsays, “[Going alcohol-free] can stir up memories, emotions or body sensations. Notice what comes up without judging it. All emotions are allowed.”

Our Expert Take

Whatever your reason for cutting back on alcohol, these low-sugar mocktails are a great way to enjoy the ritual of a drink without the downsides of alcohol and excess added sugars. Many of these options recommended by dietitians also include functional ingredients to help support mood and digestion. Whether you’re sipping to unwind or to socialize, these mocktails are easy to enjoy, satisfying to sip, and leave you feeling just as good as they taste.