These unsweetened flavored carbonated drinks have become popular over the past few years, but is La Croix bad for you? Our expert dietitian reviews the nutrition and ingredient content to help you make an informed choice at the grocery store. Continue reading for everything you need to know about La Croix.
About La Croix
La Croix is a flavored sparkling water beverage promoted as “0 calories, 0 sugar, 0 sweeteners = innocent!”.
La Croix is available in a variety of flavors including Beach Plum, Water Guava, Black Razzberry, Limoncello, Key Lime, Coconut, Passionfruit, Mango, Peach-Pear, Razz-Cranberry, Hi-Biscus, Tangerine, Watermelon, Lemon, Lime, Orange, Berry, Apricot, Grapefruit, and Apricot.
Taste & Texture
La Croix has a fizzy texture and a subtle sweet flavor.
La Croix Ingredients
Carbonated Water: made by adding carbon dioxide gas to water under pressure, causing bubbles to form.
Naturally Essenced: essences from fruit (or other foods) are used to add flavor to the carbonated water, for example, lemon juice or extracted fruit oils. Typically, essences that are extracted from fruit or other food sources are categorized under the term “natural flavors”. To read more about natural flavors, check out our post What are Natural Flavours and Should You Avoid Them? for everything you need to know.
La Croix Nutrition Facts
Based on a 355ml can.
Calories: 0
Fat: 0g
Carbohydrates: 0g
Sugar: 0g. La Croix uses natural flavors that do not add a significant amount of sugar to the carbonated water.
Protein: 0g
Sodium: 0g
Is La Croix as Hydrating as Water?
While we know that all fluids count towards your overall hydration status, are sparkling water beverages like La Croix just as hydrating as plain water? One study investigating the potential of different beverages on hydration status found that when corrected for actual water content, water and sparkling water had similar hydration capacities, both ranking at a 1 on their hydration scale (5). This means that as far as hydration goes, La Croix can be a great option to help meet your daily fluid needs.
Carbonated Beverages and Chronic Disease Risk
Consumption of traditional sugar-sweetened carbonated drinks, such as soda, has been long associated with an increased risk of chronic disease worldwide (1). But what about sparkling water that is free from added sugars? The American Heart Association conducted a review of the cardiometabolic effects of low-calorie sweetened beverages. They concluded that sugar-free carbonated beverages can help reduce sugar intake, which has a beneficial effect on chronic disease risk compared to traditional soda.
Furthermore, they noted that while soda containing non-sugar sweeteners such as aspartame can help reduce sugar intake, consuming unsweetened alternatives such as carbonated water or plain water is ideal (2). This means that sugar-free sparkling water beverages are a healthier alternative to traditional soda for those looking for a flavored carbonated drink.
Carbonated Beverages and Tooth Decay
Carbonated beverages such as traditional soft drinks have long been associated with negatively affecting oral health, but what about sugar-free varieties such as La Croix sparkling water? One study investigating the effect of various beverages on tooth enamel found that flavored carbonated water beverages produce significantly more erosion to enamel compared to plain water. Researchers attributed the effects on enamel to the carbonated beverages being more acidic than plain water. Compared to traditional soda, however, sugar-free carbonated water produced less erosion to the enamel (4).
Is La Croix Bad For You? Bottomline
In short, no. La Croix contributes to your daily hydration needs without providing a source of added sugar. It is an excellent option for those seeking an alternative beverage to traditional soda or other sweetened drinks. However, even sugar-free carbonated drinks can negatively impact tooth enamel if consumed frequently. Aim to meet your daily fluid needs with mostly water and enjoy unsweetened carbonated beverages such as La Croix in moderation.
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Sources:
- Basu S, McKee M, Galea G, Stuckler D. Relationship of soft drink consumption to global overweight, obesity, and diabetes: a cross-national analysis of 75 countries. Am J Public Health. 2013 Nov;103(11):2071-7. doi: 10.2105/AJPH.2012.300974.
- Johnson RK, Lichtenstein AH, Anderson CAM, Carson JA, Després JP, Hu FB, Kris-Etherton PM, Otten JJ, Towfighi A, Wylie-Rosett J; American Heart Association Nutrition Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Cardiovascular and Stroke Nursing; Council on Clinical Cardiology; Council on Quality of Care and Outcomes Research; and Stroke Council. Low-Calorie Sweetened Beverages and Cardiometabolic Health: A Science Advisory From the American Heart Association. Circulation. 2018 Aug 28;138(9):e126-e140. doi: 10.1161/CIR.0000000000000569.
- Inchingolo AM, Malcangi G, Ferrante L, Del Vecchio G, Viapiano F, Mancini A, Inchingolo F, Inchingolo AD, Di Venere D, Dipalma G, Patano A. Damage from Carbonated Soft Drinks on Enamel: A Systematic Review. Nutrients. 2023 Apr 6;15(7):1785. doi: 10.3390/nu15071785.
- Eckhart, Scott & Brewster, John & Curtis, Denice. (2022). The erosive potential of sugar-free waters on cervical dentin. JADA Foundational Science. 1. 100009. 10.1016/j.jfscie.2022.100009.
- Maughan RJ, Watson P, Cordery PA, Walsh NP, Oliver SJ, Dolci A, Rodriguez-Sanchez N, Galloway SD. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. Am J Clin Nutr. 2016 Mar;103(3):717-23. doi: 10.3945/ajcn.115.114769.
