Swaps / soda
The best keto substitutes for soda
A can of regular cola has about 37.6 grams of carbs, all of it sugar and more than most people’s whole keto day. Fizz and flavor are easy to keep.
Cola: 37.6 g netSparkling water: 0 g net
3 swaps that work
01Sparkling water0 g net · 12 oz (355 g)
- Best for
- All day
- How
- Add citrus, cucumber, mint or a few dashes of bitters.
02Diet soda0.4 g net · 12 oz (355 g)
- Best for
- When you want the real taste
- How
- Zero sugar; sweetened with aspartame, sucralose or stevia.
03Unsweetened iced tea0.7 g net · 1 cup (237 g)
- Best for
- Meals and hot days
- How
- Brew strong and pour over ice with lemon.
Tips from the kitchen
- Juice is soda without the fizz: orange juice is close to cola for sugar.
- Electrolyte drinks with no sugar can help during your first keto week.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for soda?
It depends on the dish. Sparkling water is best for all day; Diet soda is best for when you want the real taste; Unsweetened iced tea is best for meals and hot days.
How many carbs does the swap save?
A serving of cola (12 oz (355 g)) has about 37.6 g of net carbs. Sparkling water (12 oz (355 g)) has about 0 g.
Is cola keto?
Not keto-friendly. A can has about 38 grams of sugar, nearly an entire week of keto carbs.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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