Soda Showdown: Poppi vs. Olipop vs. Zevia

As a weight-loss dietitian, I’m often asked: Are soda alternatives healthy—or just clever marketing? Let’s take a closer look at three popular picks: Poppi, Olipop, and Zevia.

1. Poppi – Prebiotic Soda

Poppi is marketed as a “prebiotic soda.” Prebiotics are types of dietary fiber that support gut health, but Poppi contains only 2 grams of fiber per can—not enough to qualify as a good source of fiber.

• Nutrition (per 12 oz can): ~25 calories, 5 g sugar, 2 g fiber

• Ingredients: Carbonated water, apple cider vinegar, fruit juice, natural flavors

• Sweeteners & Prebiotics: Organic cane sugar, apple cider vinegar (contains inulin)

2. Olipop – High-Fiber Prebiotic Soda

Olipop positions itself as a gut-friendly soda, and with 6–9 grams of fiber per can, it delivers a notable boost compared to Poppi.

• Nutrition (per 12 oz can): 35–50 calories, 2–5 g sugar, ~9 g fiber

• Ingredients: Carbonated water, chicory root, cassava root, inulin, nopal cactus, calendula flower, kudzu root, marshmallow root

• Sweeteners & Prebiotics: Fruit juice, stevia, inulin fiber blend

3. Zevia – Zero-Calorie Stevia Soda

Zevia markets itself as a clean-label soda alternative—free from sugar, calories, and artificial ingredients. It's sweetened only with stevia.

• Nutrition (per 12 oz can): 0 calories, 0 g sugar, 0 g fiber

• Ingredients: Carbonated water, natural flavors, citric acid

• Sweeteners: Stevia leaf extract

Conclusion

These soda alternatives can be a step in the right direction if you're trying to cut back on traditional soda.

• Prebiotic sodas like Poppi and Olipop offer some fiber, but whole plant foods remain the gold standard for gut health.

• Zero-calorie options like Zevia may help with weight-loss goals, especially when used in place of sugary drinks.

As always, moderation is key—and no soda (even a healthier one) replaces a balanced, whole-food diet.