Sugar free drinks for kids: what parents should know
"Sugar free" can mean plain water, or it can mean a drink full of sweeteners. Here's how to tell the difference, and what experts actually recommend.
Written from AAP, federal and National Academies guidance and checked against each source. Medical review by a pediatric registered dietitian is in progress. Updated November 2026.
Quick answer
The best sugar free drinks for kids are plain water, sparkling water, water with fruit, and plain milk. Drinks sweetened with stevia, sucralose or other low-calorie sweeteners aren't recommended for kids under 5. For older kids, a zero-sugar drink is a better pick than soda or a juice drink, but it isn't a substitute for water.
Why sugar matters more than it used to
The federal Dietary Guidelines released in January 2026 tightened the advice on sugar for kids. They say to avoid added sugar in infancy and early childhood, and that no amount of added sugar is recommended for kids ages 5 to 10.2 The earlier guidelines only drew that line at age 2.
Drinks are the easiest place for sugar to sneak in. One 12 oz can of regular soda has about 39 grams of sugar, which is more than the American Heart Association's limit of 25 grams for an entire day for kids ages 2 to 18.4 See how much sugar is in common kids' drinks.
What "sugar free" can mean on a label
| Label says | What it means | Good for kids? |
|---|---|---|
| Water, sparkling water | No sugar, no sweetener | Yes, every day |
| Unsweetened | Nothing sweet added | Usually yes. Check for caffeine |
| Sugar free, zero sugar, 0g sugar | Less than 0.5 g sugar per serving. Usually sweetened with something else | Read the ingredients |
| Diet, light | Sweetened with low-calorie sweeteners | Not under age 5 |
| No added sugar | No sugar added, but natural sugar may be high (juice) | Watch the portion |
What about stevia and other sweeteners?
Low-calorie sweeteners include the artificial ones (sucralose, aspartame, acesulfame potassium, saccharin) and plant-based ones (stevia and monk fruit). The 2019 expert consensus from the AAP, American Heart Association, Academy of Nutrition and Dietetics and American Academy of Pediatric Dentistry says drinks with any of these aren't recommended for kids under 5.1 Their reason: early childhood is when taste preferences form, and there isn't enough research on long-term effects in young kids.
The 2025 to 2030 Dietary Guidelines also tell everyone to limit low-calorie sweeteners and say no amount is "recommended."2 In plain terms: they're not a health food. They're a way to get the sweet taste without the sugar.
So are zero-sugar drinks bad for kids?
Not bad, but not the goal. Here's the honest middle ground:
- Under 5: stick to water and plain milk. Skip sweetened drinks of every kind.
- 5 and up: if the choice is soda, a fruit drink or a sports drink versus a zero-sugar drink, the zero-sugar drink avoids the sugar. That's a real improvement.
- Every age: water should still be most of what kids drink. A sweet drink, sugar or not, is an occasional drink.
The best sugar free drinks for kids
- Plain water. Tap is great.
- Plain milk. Whole from 1 to 2, then skim or 1%.
- Sparkling water with nothing added.
- Fruit water. Strawberries, oranges, watermelon or cucumber in a pitcher of water overnight.
- Herbal "tea" water, cold. Caffeine-free fruit or mint tea, unsweetened, chilled.
See the better-drink ladder for moving a soda-loving kid one step at a time.
How to read the label in 20 seconds
- Find Added Sugars on the Nutrition Facts panel. For young kids, you want 0 g.
- Check the serving size. A bottle can be 2 or more servings.
- Scan the ingredients for sweeteners: sucralose, aspartame, acesulfame potassium, stevia, steviol glycosides, monk fruit, erythritol.
- Check for caffeine, especially in teas and "energy" or "focus" drinks.
Kids can learn this too. Our free Sugar Detective worksheet turns it into a game.
Common questions
Are sugar free drinks safe for kids?
Plain water and unsweetened drinks are. Drinks with low-calorie sweeteners, including stevia, aren't recommended for children under 5. For older kids they're an occasional option and a better choice than sugary drinks, but water should come first.
Is stevia OK for kids?
High-purity stevia extract is allowed in U.S. foods and drinks, but pediatric experts recommend that kids under 5 not have drinks sweetened with it or any other low-calorie sweetener. For older kids, it's best kept occasional.
How much added sugar can kids have?
The 2025 to 2030 Dietary Guidelines recommend no added sugar through age 10. The American Heart Association sets a ceiling of less than 25 grams (about 6 teaspoons) a day for kids 2 to 18, and none under 2.