What Is a Healthy Energy Drink? 6 Things to Check on the Label
Search for 'healthy energy drinks' and you will find hundreds of cans claiming to be better for you. There is no single official standard, so the useful question is not 'which brand says healthy?' but 'what is actually in the can?' Here are six things to check.
What makes an energy drink healthier?
When people say 'healthy energy drink', they usually mean some combination of: moderate caffeine, little or no added sugar, fewer calories, and an ingredient list they can understand. None of these on its own makes a drink right for you, but together they are a good filter.
6 things to check on the label
1. Caffeine per can
Energy drinks range from about 40mg to 250mg of caffeine per 8 fl oz, according to the FDA, and many cans are larger than 8 oz. A can at 100mg or less is at the moderate end. The FDA cites 400mg a day as an amount not generally associated with negative effects for healthy adults. More on this in our low caffeine energy drink guide.
2. Added sugar
The American Heart Association suggests limiting added sugar to about 25g a day for women and 36g for men. Some full-sugar energy drinks contain more than that in a single can. Check 'Added Sugars' on the Nutrition Facts panel.
3. Sweeteners
Zero sugar drinks are sweetened with low or no calorie sweeteners such as sucralose, stevia, monk fruit or erythritol. These are permitted for use in foods in the U.S. Which one you prefer is often a matter of taste, so it is worth knowing which one a drink uses.
4. Calories
Calories range from zero to 200 or more per can. If you drink one most days, the difference adds up over a week.
5. Ingredients you can read
Look at the full ingredient list, not just the front of the can. If a label lists a 'proprietary blend', you cannot see how much of each ingredient is inside.
6. Can size and servings
Some cans list nutrition for one serving but contain two. Check servings per container so you know what you are getting in the whole can.
Are energy drinks bad for you?
It depends on how much caffeine and sugar is in the can, how many you drink, and who is drinking them. The FDA notes that too much caffeine can lead to effects like insomnia, jitters, feeling anxious and a fast heart rate. A moderate caffeine, zero sugar drink is a very different product from a high caffeine, high sugar one, even though both are called energy drinks.
Who should skip energy drinks?
Energy drinks are not intended for children. If you are pregnant, breastfeeding, sensitive to caffeine, taking medication or managing a health condition, talk to your doctor before drinking caffeinated beverages.
Are zero sugar energy drinks better?
Removing sugar removes a big source of added sugar and calories, which matters if you drink them regularly. It does not change the caffeine, so check both numbers together.
How Aspire fits
We built Aspire Healthy Energy around the checklist above. Each 12 oz can has 80mg of caffeine from green tea and guarana, zero sugar and zero calories, with vitamins B and C, in a lightly sparkling can. No guesswork: the full Nutrition Facts and ingredients are on every product page.
- Apple + Acai
- Cranberry
- Mango Lemonade
- Variety packs: the easiest way to find your favorite
Where to buy healthy energy drinks near me
You can order Aspire online here or on Amazon, find it at club stores including BJ's and Sam's Club, and at grocery and convenience stores across the Northeast. Use our store locator to find the closest one. In the UK, look for Aspire at Costco.
Frequently asked questions
What is the healthiest energy drink?
There is no single answer, because it depends on what matters to you. Use the six label checks above: caffeine per can, added sugar, sweeteners, calories, ingredients and can size.
Is it OK to drink an energy drink every day?
For healthy adults, the main thing to watch is your total caffeine from all sources across the day. The FDA cites 400mg a day for healthy adults. If you have a health condition, ask your doctor.
What is a good alternative to energy drinks?
Unsweetened tea, coffee in moderation, or a moderate caffeine sparkling drink. See our guide to coffee alternatives with caffeine.
Is Aspire a healthy energy drink?
We will let the label speak: 80mg of caffeine from green tea and guarana, zero sugar, zero calories and vitamins B and C. Check the Nutrition Facts on any Aspire flavor to decide if it fits your day.
