Alkaline Beverages List

Drinks are just as important as food in a healthy diet. When we speak of foods, we include both food and drink, hence the need for this alkaline beverages list.

The most important thing is to include all beverages as well as food when you plan your diet. Many drinks have very low energy values, but they should still be added to your total food and drink intake. Though these will not significantly affect your calorie count, they may well contain other nutrients that can affect your health. Study food labels, and my alkaline beverages list below, to avoid drinks high in sugar or sodium.

Staying hydrated is crucial to good health, but there is no fixed amount for fluid intake. Your personal requirements will depend on the weather, and the amount of activity you are engaged in. A good starting point is eight glasses (12oz) per day. All drinks can contribute to this total, but at least half should be plain water. The latest nutrition advice, summarized from Harvard, recommends:

  • At least half of daily fluid should be water. More is fine, up to 100% of all fluids.
  • About one-third (or about three to four cups) can come from unsweetened coffee or tea.
  • Up to one-fifth (or about two 8-ounce glasses) can be low-fat milk. Milk is a good source of calcium, so if you replace this with water, be sure to get calcium from food.
  • A small glass (about 4 ounces) of 100% fruit juice.
  • Avoid zero diet drinks made with artificial sweeteners, and drinks sweetened with sugar or high-fructose corn syrup.

Alkaline Beverages Photo
The advice to limit artificially sweetened drinks is surprising, but research indicates that, in some people at least, these drinks can promote weight gain. I guess that they can encourage consumption of sweetened food and drink generally. Personally, this has encouraged me to significantly reduce my consumption of artificially sweetened beverages.

Alkaline Beverages List

The alkaline beverage list is slightly different from other alkaline foods tables. This is because drinks with very low calories distort the values when based on a 100 calorie serving. Consuming 100 calories from low calorie beverages is unreasonable, but I do not want to exclude them completely, as we need to consider other nutrients. As a compromise, I have fixed these items as 100g servings. You can ignore them from your total calorie intake, but be sure to monitor and control sodium intake.

Low calorie drinks in 100g servings are marked *. So, you can easily find all key low calorie beverages by typing * in the search box for the alkaline beverages table.

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Alkaline Foods Table Explanation Calories Help PRAL Help Fiber Help Sugars Help Sodium Help

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Alkaline Beverage Description 100 Kcal Serve(g) PRAL Score Fiber (g) Sugar (g) Sodium (mg)

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Tea, instant, unsweetened, lemon-flavored, powder 29 -20 1 1 16

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Coffee, instant, regular, powder 28 -19 0 0 10

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Coffee, brewed, espresso, restaurant-prepared * 100 -4 0 0 14

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Alcoholic beverage, wine, table, red 118 -3 0 1 5

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Foodary Imaginary Standard 100 Kcal Serving 100 -2 1 3 120

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Average Beverages 177 -2 0 12 33

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Fruit punch drink, with added nutrients, canned 213 -2 0 24 81

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Alcoholic beverage, wine, table, white 122 -1 0 1 6

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Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors 455 -1 0 25 0

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Mixed vegetable and fruit juice drink, with added nutrients 345 -1 0 7 72

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Fruit punch drink, without added nutrients, canned 208 -1 0 24 21

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Coffee, brewed from grounds, prepared with tap water, decaffeinated * 100 -1 0 0 2

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Sports drink, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink 313 -1 0 19 131

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Coffee, brewed from grounds, prepared with tap water * 100 -1 0 0 2

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Tea, brewed, prepared with tap water, decaffeinated * 100 -1 0 0 3

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Tea, brewed, prepared with tap water * 100 -1 0 0 3

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Beverages, fruit juice drink, reduced sugar, with vitamin E added 256 -1 0 23 5

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Lemonade, frozen concentrate, white 51 -1 0 23 4

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Energy drink, RED BULL, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 222 0 0 22 184

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Energy Drink, Monster 238 0 0 27 179

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Chocolate syrup 36 0 1 18 26

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Carbonated beverage, root beer 244 0 0 26 32

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Carbonated beverage, ginger ale 294 0 0 26 21

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Alcoholic beverage, beer, light 345 0 0 0 14

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Water, bottled, generic * 100 0 0 0 2

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Carbonated beverage, SPRITE, lemon-lime, without caffeine 250 0 0 22 23

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Alcoholic beverage, beer, regular, all 233 0 0 0 9

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Carbonated beverage, lemon-lime soda, contains caffeine 244 0 0 25 24

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Water, tap, drinking * 100 0 0 0 4

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Shake, fast food, vanilla 68 0 1 9 55

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Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 86 proof 40 0 0 0 0

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Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof 43 0 0 0 0

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Energy drink, ROCKSTAR 172 0 0 21 28

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Carbonated beverage, low calorie, cola or pepper-type, with aspartame, contains caffeine * 100 0 0 0 8

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Sports drink, PEPSICO QUAKER GATORADE, GATORADE, fruit-flavored, ready-to-drink 385 0 0 20 150

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QUAKER OATS, PROPEL Fitness Water, fruit-flavored, non-carbonated * 100 1 0 1 33

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Carbonated beverage, cola, without caffeine 244 1 0 26 10

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Carbonated beverage, cola, contains caffeine 270 1 0 24 11

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* Low Calorie drinks shown as 100g serving *

 
 

Alkaline Beverages List Review

As you can see, most beverages from the key foods list, have little alkaline or acid effect on the body. However, they can significantly affect your diet in other ways. You must always include all beverages when you are analyzing your diet.

For consistency with other tables, I have continued to present information for 100 calories servings. This can lead to some distortion, as most drinks will not be consumed at such large volumes. I have adjusted for this with low-calorie beverages. However, other values might still be high. For example, unsweetened tea and instant coffee are shown to be highly alkaline in the list. This is because the data is for 100 calories, but in practice, most people would drink much less.

If you have any questions about this Alkaline Beverages List, please join the healthy eating forum.


Alkaline Beverages List: Document History

Date Revision
Feb 21, 2014 (first archive). First Published.
Feb 12, 2017 (archive). Minor changes to alkaline beverages table introduction. And, to closing paragraph. Also, comments enabled, and meta description added (ref ‘alkaline beverages’ 306/2.94/9.5):

My Alkaline Beverages List is vital for your healthy diet. Do not ignore drinks. Search and sort your own drinks list. Check your alkaline beverages now.

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If you see food pages that I should improve, please suggest a Foodary page review.