by Energy drinks and caffeine may be a quick fix, but the ultimate tools for improving energy levels in the long run are quality sleep, optimal hydration (with good old H2O) and a balanced diet. Although energy drinks won’t provide true sustained energy, they can be a convenient boost when needed.
According to the U.S. Food & Drug Administration (FDA), for most people, a moderate intake of 400 mg of caffeine per day (the amount found in about four or five cups of coffee) is the most they should consume. But some energy drinks contain more than that, and many are also laden with artificial food colorings, additives and exorbitant amounts of added sugar. “For some people, consuming an energy drink can be a quick boost followed by a crash so it would be good to understand what your baseline caffeine tolerance could be,” advises New York-based registered dietitian Anita Mirchandani, M.S., R.D., C.D.N.
If you’re looking for a healthier option, the experts in the Good Housekeeping Institute Nutrition Lab have compiled a list of some of the better energy drink picks that focus on low added sugar counts and prioritize natural sources of caffeine (as opposed to synthetic ones). You can read more about how we evaluate energy drinks at the end of this guide, as well as which populations should avoid energy drinks and caffeine altogether.
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2
Best Tasting
Zoa Zero Sugar Energy Drink (12-Pack)
Pros
- Fantastic flavor assortment
- Zero sugar
- Added vitamins and minerals
Cons
- Contains sucralose
Created by Dwayne “The Rock” Johnson, this energy drink contains 160 mg of caffeine from all-natural sources like green tea extract, and it comes in ten different flavors flavors that were some of the best we sampled (White Peach and Tropical Punch were favorites). The completely sugar-free choice has only 15 calories and packs in 250 mg of branched-chain amino acids. One can meets 100% of your daily vitamin C, and is an excellent source of other nutrients like vitamins B6 and b12. But take note that the beverage does contain the sugar substitute sucralose.
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| Caffeine | 160 mg |
|---|---|
| Nutrition facts (1 can) | 10 calories, 0 g total fat, 110 mg sodium, 2 g total carb, 0 g total sugars, 0 g added sugars, 0 g protein |
3
Best Tablets
Nuun Energy Tablets (4-Pack)
Pros
- Convenient and compact solution
- Great flavor variety
- Informed Choice certified
Cons
- Tablets take a few minutes to dissolve
These dissolvable drink tablets deliver a powerful blend of organic green tea, ginseng, B vitamins and electrolytes for a quick energy boost. Just drop one tablet into 16 ounces of water, wait a few minutes for it to dissolve and then sip. There are 10 tablets in each container. With 80 mg of caffeine from natural sources, each tablet provides sustained energy and is available in four great flavors including Berry Blast, Ginger Lime Zing, Tropical Punch and Watermelon Burst. Most importantly, this pick has the Informed Choice checkmark, a quality assurance program meaning that the product has undergone rigorous checks and third-party testing.
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| Caffeine | 80 mg |
|---|---|
| Nutrition facts (1 tablet) | 15 calories, 4 g total carb, 2 g total sugars, 2 g added sugars, 100 mg sodium |
5
Best Flavor Variety
Celsius Energy Drink (12-Pack)
Pros
- Large variety of flavors
- No high fructose corn syrup or artificial colors
- Portable powdered options available
Cons
- Contains erythritol
Celsius has boomed in popularity over the past few years for its low sugar and 200 mg of caffeine, which is more than most energy drinks on the list. Each 12-ounce can has no added sugars and is sweetened with a blend of stevia and erythritol, and also gives a boost with seven vitamins and minerals, including vitamin C and several B vitamins. “My recommendation is to consume a max of one Celsius and really when you need a kick (and want to skip coffee). I do like the fact that there are several flavors and 10 calories and zero sugar,” Mirchandani says. In addition to over 15 different flavor options, it also comes in portable powder options that mix with water for energy on the go. However, although the brand claims to help burn body fat, it should not be considered a miracle cure.
| Caffeine | 200 mg |
|---|---|
| Nutrition facts (1 can) | 10 calories, 10 mg sodium, 2g total carbohydrates, 0g sugar, 0g protein |
6
Best Sparkling
Uptime Premium Energy Drink (12-Pack)
Pros
- Natural caffeine source
- Not too sweet
- Nice selection of flavors
Cons
- Contains sucralose
Each 12-ounce bottle of Uptime is filled with 142 mg of natural caffeine. The sugar-free sparkling drink is sweetened with stevia instead of sugar, but it doesn’t come off too sweet. Though the option does contain sucralose as well, it has a balanced taste and comes in seven different flavors including blueberry pomegranate and sweet summer melon. We also like that the blend contains L-theanine, which research suggests together with caffeine may improve cognitive performance and mood.
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| Caffeine | 142 mg |
|---|---|
| Nutrition facts (1 can): | 5 calories, 0mg sodium, 2g total carbs, 0g total sugars, 0g protein |
8
Best with Coffee
Throne Sport Coffee (4-Pack)
Pros
- Natural caffeine source + B vitamins
- Four fun flavors
- NSF Certified for Sport
Cons
- Expensive
Crafted with NFL MVP Patrick Mahomes, this better-for-you iced coffee drink comes in four fun flavors and has 150 mg of natural caffeine. The original Black flavor only has 25 calories and 1 gram of natural cane sugar. The drink is fortified with B vitamins, electrolytes and three essential amino acids to help optimize performance and productivity. Consider it a supercharged iced coffee on-the-go, but keep in mind that it’s a bit pricey compared to others on our list. Most importantly, it’s NSF Certified for Sport, making it a great choice for athletes since the product has been tested to ensure that what is on the label is actually in the bottle and that it does not contain banned substances identified by leading sport organizations.
| Caffeine | 150 mg |
|---|---|
| Nutrition facts (1 can) | 25 calories, 0 g total fat, 60 mg sodium, 2 g total carb, 1 g total sugar, 1 g added sugar, 2 g protein |
9
Best Organic
Sambazon Organic Amazon Energy Low Calorie (12-Pack)
Pros
- Low in calories and sugar
- USDA Organic
- Rich source of vitamin C
Cons
- Limited flavor options
This antioxidant-rich energy drink comes in at just 35 calories and 6 g of sugar but packs in 140% of your daily vitamin C needs. We love the addition of antioxidant-rich açai berry and pomegranate and that this choice is USDA Organic. The 120 mg of caffeine comes from green tea, yerba mate and guarana sources. The second ingredient is organic erythritol, a type of sugar alcohol that may contribute to digestive issues if consumed in large amounts. But the açai berry and pomegranate is the only flavor on the low-calorie line – the brand does offer other organic energy drinks, but those are higher in calories and sugar.
RELATED: Are Açai Berries Actually Healthy?
| Caffeine | 120 mg |
|---|---|
| Nutrition facts (1 can) | 35 calories, 0 g total fat, 5 mg sodium, 17 g total carb, 6 g total sugars, 6 g added sugars, 1 g protein |
10
Best with Moderate Caffeine
Aspire Healthy Energy
Pros
- Great variety of flavors
- Natural caffeine sources
- Only 80 mg of caffeine per can
Cons
- Contains sucralose
Those looking for an energy drink with only a moderate amount of caffeine will appreciate this option from Aspire. Free of sugar or calories, this carbonated beverage uses vegetable juice for color but is sweetened with a bit of sucralose. That being said, we like that it only has 80 mg of caffeine per can, and is fortified with a few essential nutrients. “I like the fact that the caffeine source is green tea and guayana seed extract,” Mirchandani says, adding that there are also many flavors available.
| Caffeine | 80 mg |
|---|---|
| Nutrition facts (1 can) | 0 calories, 0 g total fat, 55 mg sodium, 0 g total carb, 0 g total sugar, 0 g added sugar, 0 g protein |
How we evaluate energy drinks
Our registered dietitians evaluated over 30 different types of energy drinks, focusing on added sugar content, ingredient lists and caffeine sources.
We selected top picks with lower added-sugar counts and prioritized options with natural sources of caffeine as opposed to synthetic caffeine. We also kept all picks at or below 200 mg of caffeine (the equivalent of two cups of coffee), especially if you are consuming other caffeinated beverages and foods during the day. Even though these options are better-for-you alternatives, our pros say to still limit consumption to no more than one can per day.
Ultimately, energy drinks provide only a temporary burst of energy. For more sustained effects, our experts recommend prioritizing a balanced diet, adequate hydration and regular physical activity to optimize energy levels in the long-term.
What to look for when choosing an energy drink
“My suggestion is a drink that would contain natural energy substances and perhaps with a base of coconut water plus one or more of these: green tea, yerba mate or coffee,” Mirchandani says. Here are a few factors to consider when purchasing the right one for you and your preferences:
✔️ Caffeine source and level: You’ll want to look at what the source of caffeine is, whether it is synthetic or natural, and also how much caffeine the drink delivers. Be sure to check serving sizes, too, to make sure you’re not getting more than you expect.
✔️ Flavor options: Many of these energy drinks offer variety packs, so our pros suggest trying those first before committing to one case of a single flavor.
✔️ Sugar counts: Most importantly, try to cap added sugar counts at 8 g (the equivalent of 2 tsp of sugar) per can, and do not mix energy drinks with alcohol. If an energy drink is zero-sugar or sugar-free, consider what sugar substitutes the drink is utilizing for sweetness. Some may have an aftertaste or cause digestive issues if consumed in excess.
Who should avoid energy drinks?
Energy drinks are not recommended for children and adolescents and should be avoided by these individuals as per the CDC and the American Academy of Pediatrics. Adults with caffeine sensitivity should avoid the consumption of energy drinks as well.
Since high doses of caffeine may exacerbate cardiac conditions, individuals with a known history of heart disease should avoid energy drinks. Those who are pregnant and breastfeeding should limit energy drink usage as well. Lastly, Mirchandani adds that people taking antidepressants, blood thinners and/or anxiety medications should avoid these beverages.
What is the difference between natural and synthetic caffeine?
Natural and synthetic versions of caffeine are almost identical, chemically speaking. The natural variety is found in the leaves and seeds of many plants and shows up in coffee, tea and chocolate. Some companies add caffeine sourced from coffee or cacao beans or yerba mate leaves to their products.
The synthetic kind is made in a lab or pharmaceutical plant and is often added to beverages like soda and energy drinks to enhance the stimulant effects. There is nothing wrong with either version of caffeine, but typically products with synthetic caffeine contain a lot of other additives and sugar. “Synthetic caffeine is produced in a lab using chemicals (synthetic caffeine is man-made) and is often considered to be absorbed faster by the body, leading to a quicker energy spike and crash,” Mirchandani explains.
Why trust Good Housekeeping?
As director of the Good Housekeeping Institute Nutrition Lab, registered dietitian Stefani Sassos handles all nutrition content, product testing and evaluation. She stays up-to-date on the latest research to provide evidence-based reporting on all things diet and nutrition, and she also runs large-scale tests and analyses for products ranging from protein bars to supplements.
Anita Mirchandani is a registered dietitian and fitness professional. With over 15 years of experience, she specializes in women’s health as well as overall general wellbeing planning. After several years of various nutrition experiences including consulting, private practice work and nutrition communications, Anita launched ARM NUTRITION, a nutrition telehealth platform in 2021 which accepts insurance for nutrition services and she is licensed in multiple states. She moved to Scarsdale, Westchester County in 2020 and lives with her husband and two sons.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
Anita Mirchandani, M.S., R.D., C.D.N., is a registered dietitian and fitness professional. With over 15 years of experience, she specializes in women’s health as well as overall general wellbeing planning. After several years of various nutrition experiences including consulting, private practice work and nutrition communications, Anita launched ARM NUTRITION, a nutrition telehealth platform in 2021.
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