If you’re on a ketogenic diet, it might seem like the only thing you can drink is water. Many drinks are loaded with added sugars or are high in natural sugar, such as fruit juice. Drinking too many carbs in the form of sugar isn’t keto-friendly and can wreak havoc on your health long-term. There are several sugar-free drink options, but not all of them are necessarily healthy.
La Croix is keto because it doesn’t contain carbohydrates, which is the class of nutrients restricted on a ketogenic diet. It’s also free of calories, sodium, and sugar. If you want other keto alternatives to La Croix, consider Aura Bora Cactus Rose Sparkling Water, Zevia Sparkling Cucumber Lemon Water, or Spindrift Sparkling Raspberry Lime Water.
So what is La Croix, and is it a healthy option? There are several flavors of La Croix to discover, so if you’re interested in including it on your keto diet you’re in the right place. Let’s dig in!
Contents
What is La Croix?
La Croix is a popular brand of naturally flavored carbonated sparkling water. It has a very mild taste and is free of calories, carbohydrates, sugar, sodium, and caffeine. It can be drunk on its own or used in mixed drinks.
But first: a refresher on the ketogenic diet
The ketogenic (keto) diet is a very low carbohydrate diet. Most keto diets contain fewer than 50 grams of carbohydrates per day, while stricter keto diets might limit carbs to around 20 grams per day.
The ketogenic diet is high in fat (70-80% of total calories) and moderate in protein. When you restrict carbohydrates and rely on fat for your energy, your body goes into ketosis. Ketosis is a metabolic state where your body burns fat for fuel instead of carbs.
Potential benefits of following a keto diet include weight loss, improved blood sugar levels, and increased insulin sensitivity. However, the long-term benefits of the ketogenic diet have yet to be studied.
How can I tell if a food is keto-friendly?
Some foods have a keto stamp on them to make it easy to determine if it’s keto-friendly. However, most foods won’t necessarily have this stamp even if they are keto-friendly.
In general, keto-friendly foods are low in net carbohydrates and low in/free of added sugar.
Net carbohydrates are the amount that impacts blood sugar levels and ketosis. To determine the net carbs, subtract dietary fiber from total carbs. Most keto-friendly foods will contain around ten or fewer grams of net carbs per serving, but that isn’t a set-in-stone rule.
What are the advantages of La Croix?
No sugar/carbs/calories
La Croix doesn’t have any sugar or calories, so it’s like water in that way. Choosing drinks like water and La Croix over sugary drinks like soda can help with weight management, blood sugar control, and more.
No artificial ingredients
La Croix is flavored with only natural flavors and is free of artificial sweeteners, flavors, and colors.
Compliant with many diets
La Croix is Whole30-approved, Paleo-friendly, and keto-friendly, among many other dietary restrictions.
La Croix Nutrition Information
Beach Plum
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Guava São Paulo
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Black Razzberry
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
LimonCello
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Pastèque
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Hi-Biscus!
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Key Lime
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Tangerine
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Apricot
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Mango
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Passionfruit
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Coconut
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Pamplemousse
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Peach-Pear
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Berry
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Razz-Cranberry
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Orange
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Lemon
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Lime
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Pure
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Múre Pepino
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Kiwi Sandía
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Melón Pomelo
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Cerise Limón
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Pomme Bayá
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Piña Fraise
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Lacola
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Coconut Cola
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Coffea Exotica
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Cubana
Ingredients:
- Carbonated Water, Naturally Essenced
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Other keto-friendly alternatives to La Croix
Aura Bora Cactus Rose Sparkling Water
Ingredients:
- Carbonated Water
- Natural Prickly Pear Flavor With Other Natural Flavor
- Rose Flower Extract
- Lemongrass Leaf Extract
Nutrition Facts (per 355 ml can):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Protein: 0 g
Zevia Sparkling Cucumber Lemon Water
If you want a bit more flavor than La Croix while still being keto-friendly, you might like Zevia. It’s flavored with stevia leaf extract, a natural sugar alternative that doesn’t contain any sugar or carbohydrates.
Ingredients:
- Carbonated Water
- Organic Stevia Leaf Extract
- Natural Flavors
- Citric Acid
Nutrition Facts (per can):
- Calories: 0
- Total Fat: 0 g
- Carbohydrates: 0 g
- Sugars: 0 g
- Protein: 0 g
- Caffeine: 0 mg
Spindrift Sparkling Raspberry Lime Water
This sparkling water contains real fruit purees and juices and is free of artificial flavors. It’s higher in carbs compared to La Croix with 2 grams of carbs per can, but it’s still keto-friendly.
Ingredients:
- Carbonated Water
- Raspberry Puree
- Raspberry Juice
- Lime Juice
Nutrition Facts (per 355 ml can):
- Calories: 9
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 2 g
- Total Sugars: 1 g
- Added Sugars: 0 g
- Protein: 0 g
Related Questions
Is La Croix bad for you?
La Croix only lists the flavors as “naturally essenced”, so it’s impossible to know exactly what is in La Croix. Food manufacturers can only use ingredients considered “generally recognized as safe” per the Food and Drug Administration, so La Croix can’t contain any harmful ingredients. La Croix is much better for you than soda, diet soda, and other carbonated drinks.
Is LaCroix bad for your teeth?
No – carbonation by itself isn’t bad for your teeth, and the acidity of La Croix is much lower than sodas and fruit juices.