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Real talk: Though ginger root has all kinds of health benefits, ginger beer is basically just regular old soda. That being said, there are some types of ginger beer that are better for you than others.
"The more natural ginger—meaning actual ginger root, not ginger flavoring—the better,” says dietitian Suzanne Dixon, RD. “You don't necessarily need a lot of natural ginger for health benefit, but if you're using the product ‘medicinally,' to soothe an upset stomach, for example, more natural ginger is better.”
How do you tell if there's actually natural ginger in your soda? Dixon recommends looking for a cloudy beer with visible pieces of ginger floating around. “If a ginger beer is completely hom*ogenous in color and texture and appears a pale, yellow, 100 percent clear liquid, that's usually more of a ginger ale, not a ginger beer,” she says. (Ginger ales typically use ginger flavor, not the real deal.)
Plus, because beers with more of that natural rooty goodness also pack more spicy zing, they tend to work better in drink recipes (boozy or not!).
Of course, lots of ginger beers are just as loaded with sugar as the rest of the soda aisle, so keep an eye on those nutrition facts and look for options labeled 'low-sugar' if you're watching the sweet stuff.
Here, Dixon and other dietitians share the best ginger beers on the market right now:
One major perk of this popular ginger beer pick:The ingredient list is short and simple.
“I like this product because it isn't as sweet as some other ginger beers, and that generally means it hasless sugar per serving," says Dixon."This pick has a good, strong ginger taste and contains no artificial flavors or colors.”
Per serving: 40cal, 0 g fat, 10 g carbs, 8 g sugar, 0 mg sodium, 0 g fiber, 0 g protein
“The flavor of Rachel's Ginger Beeris to die for, and the ingredient list is impressively natural—just ginger, lemons, organic sugar, and sparkling water," says Dixon.Just onebottle provides 20 percentof your daily vitamin C needs.
Btw: This ginger beer isso natural that it's not actually shelf-stable and mustbe refrigerated.
Per serving: 96cal, 0 g fat, 24 g carbs, 17 g sugar, 0 mg sodium, 0 g fiber, 0 g protein
Dietitian Maya Feller, RDdigs the latest ginger beer from Reed's—their first sugar-free option.“Not only does the high amount of real ginger taste great, but it’s also enough for you to reap the functional benefits that ginger provides," she says.
Sweetened with erythritol, stevia, and monk fruit, this ginger beer is a great way to reap the benefits of ginger without sacrificing an ounce of taste.
Per serving: 0 cal, 0.2 g fat, 18 g carbs (all from erythritol), 0 g sugar, 70 mg sodium, <1 g fiber, 0 g protein
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“Among the more mass-produced (vs. the boutique brands), this one is higher in sugar," says Dixon."However, it wins on he ingredient list: sparkling water, fresh ginger juice, cane sugar, and fresh lemon juice.”
While many similar beverages contain either citric or tartaric acid (both preservatives), Spindrift's spin on ginger beer does not. It also packs a night bright, lemony flavor!
Per serving:120 cal, 0 g fat, 29 g carbs, 28g sugar, 0 mg sodium, 0 g fiber, 0 g protein
You'll find plenty of real ginger floating around this bottle of cloudy brew.
“This ginger beer is made with fresh ginger, contains no artificial sweeteners, and is gluten-free and vegan," says dietitianMaggie Michalczyk, RD."I like that it's made from real ginger juice and just a few other simple ingredients."
Per serving: 140 cal, 0 g fat, 37 g carbs, 34 g sugar, 10 mg sodium, 0 g fiber, 0 g protein
Want to really spice things up without racking up any added sugar?“Those seeking a no-sugar-added ginger beer, look no further, because this one is extra spicy and has none of the sugar that most others do,"says Michcalczyk."It's great on it's own, or in a lighter version of your favorite Moscow mule.”
Per serving: 10 cal, 0 g fat, 2 g carbs, 0 g sugar, 10 mg sodium, 0 g fiber, 0 g protein
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A go-to for mixed drinks, this ginger beer also tastes great straight outta the can.“Q is sweetened with organic agave nectar and also contains spices like chili pepper, cardamom, lime, and orange for a well rounded flavor profile," says dietitianVanessa M. Rissetto, RD, CDN.
"Because it isn’t overly sweetened with cane sugar or high-fructose corn syrup, the flavor of the spices and ginger are able to really come through,” she adds.
Per serving: 90 cal, 0 g fat, 22 g carbs, 22 g sugar, 20 mg sodium, 0 g fiber, 0 g protein
This Australian-made ginger beer is a classic option that packs plenty of real ginger. Just note that since the original ginger beer is higher in sugar than most, Michalczyk recommends drinking it in moderation, or using it as a mixer if you'll be using less than a serving.
Otherwise, opt for the diet version.
Per serving (original): 170 cal, 0.5 g fat, 40 g carbs, 40 g sugar, 41 mg sodium, 0 g fiber, 0 g protein
Looking for a boozy ginger beer option? You're in luck. This buzzy ginger beer is 4 percent alcohol by volume (about the same as a light beer.)
"This product is marketed as a stand-alone drink as well as a mixer,"saysNicoleMagryta RDN, author ofNourish Your Tribe.
"It's botanically brewed using natural ginger root and all its ingredients are natural," Magryta adds. Just drink in moderation, since this one packs a higher sugar count.
Per serving:130 cal, 0 g fat, 31 g carbs, 29 g sugar, 25 mg sodium, 0 g fiber, 0 g protein
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When you just crave a soda but want to keep the ingredients clean, Magryta recommends Maine Root.
"This company make 11 handcrafted beverages all sold as 'healthier' alternatives to soda or mixers," she says. "The ingredients are as pure as it gets." (Maine Root's ginger sodauses fair trade certified cane sugar and spices.)
Per serving:167 cal, 0 g fat, 40 g carbs, 40 g sugar, 35 mg sodium, 0 g fiber, 0 g protein
11
Timber City Ginger Beer
“This product is made fresh in Seattle, Washington, and I love it because it is so darn fresh and delicious," says Dixon. "It's not as low in sugar as some other brands, but it is made locally in their brew house with real, freshly harvested ingredients.”
If you can get your hands on it, it's worth the extra effort.
Per serving: 80 cal, 0 g fat, 20 g carbs, 9 g sugar, 0 mg sodium, 0 g fiber, 1 g protein
Another solidsugar-free ginger beer option?Barritts."Drinkers of the sugar-free version like it because it still tastes like the regular version (spicy, very gingery, and very flavorful!)," says Michalczyk.
Use this one to keep sugar low when making mixed drinks, she recommends.
Per serving: 0 cal, 0 g fat, 0.5 g carb, 24 mg sodium, 0 g sugar, 0 g fiber, 0 g protein
Isadora Baum
Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.
