Keto swaps for soda, juice & sweet drinks

Net carbs compared

Soda (regular) (12 fl oz can) 38 g

Sparkling water (12 fl oz) 0 g

Sugar-free lemonade (serving) 2 g

Electrolyte limeade (serving) 2.4 g

Iced tea (1 cup) 0.7 g

Diet soda (12 fl oz can) 0.4 g

The best swaps

1. 1

   Sparkling water

   Unsweetened seltzer with a squeeze of lemon or lime.

   Best for: Every day

   0 g net / 12 fl oz · 100% fewer Nutrition
2. 2

   Sugar-free lemonade

   Fresh lemon, water and a keto sweetener.

   Best for: Summer

   2 g net / serving · 95% fewer Recipe: Sugar-Free Lemonade
3. 3

   Electrolyte limeade

   Salty-sweet and hydrating — great for keto flu.

   Best for: After workouts, keto flu

   2.4 g net / serving · 94% fewer Recipe: Homemade Electrolyte Limeade
4. 4

   Iced tea

   Brew strong and sweeten with stevia or monk fruit if needed.

   Best for: With meals

   0.7 g net / 1 cup · 98% fewer Nutrition
5. 5

   Diet soda

   Zero carbs; fine occasionally, though water is the better habit.

   Best for: Occasional treat

   0.4 g net / 12 fl oz can · 99% fewer Nutrition

Tips for better drinks swaps

• Coconut water and sports drinks are marketed for hydration but carry lots of sugar — salt and water work better on keto.

More recipes that replace drinks

Drinks

Sugar-Free Moscow Mule

3.1 g net carbs 10 min · 2 variations

Drinks

Sugar-Free Southern Sweet Tea

0.7 g net carbs 15 min · 2 variations

Drinks

Cucumber Mint Cooler

4.3 g net carbs 10 min · 3 variations

Foods this guide replaces

Soda (regular) 38 g net carbs · 12 fl oz can Not keto Orange juice 25 g net carbs · 1 cup Not keto Tonic water 32 g net carbs · 12 fl oz Not keto Coconut water 10 g net carbs · 1 cup Not keto