Your beverage choices play a major role in your health. If you’re on a specific diet you likely have to be even more mindful of your drink choices. This is especially true of a ketogenic diet, which is extremely low in carbohydrates and sugar. Choosing a drink that isn’t keto-friendly can quickly put you out of ketosis, which is the point of the keto diet.
Propel is keto-friendly because it contains zero grams of carbohydrates. Propel is flavored with artificial sweeteners to make it taste sweet while being free of carbohydrates. Sugar-free drinks like Propel don’t impact ketosis and can be included in a keto diet. Other keto-friendly drinks to consider are True Lemon, Perfect Keto Perform Sports Drink, and Roar Georgia Peach Enhanced Water.
Propel has changed a bit since it was introduced over two decades ago. Keep scrolling to get all of the up-to-date information on all of the Propel products.
Contents
- What is Propel?
- But first: a refresher on the ketogenic diet
- What are the advantages of Propel?
- What are the disadvantages of Propel?
- Propel Nutrition Information
- Flavored Electrolyte Water – Watermelon
- Flavored Electrolyte Water – Strawberry Lemonade
- Flavored Electrolyte Water – Black Cherry
- Flavored Electrolyte Water – Berry
- Flavored Electrolyte Water – Grape
- Flavored Electrolyte Water – Kiwi Strawberry
- Flavored Electrolyte Water – Lemon
- Flavored Electrolyte Water – Mandarin Orange
- Flavored Electrolyte Water – Peach
- Flavored Electrolyte Water – Peach
- Immune Support – Lemon Blackberry
- Immune Support – Orange Raspberry
- Powder Pack – Berry
- Powder Pack – Grape
- Powder Pack – Raspberry Lemonade
- Powder Pack – Kiwi Strawberry
- Powder Pack – Lemon
- Powder Pack – Watermelon
- Healthy Keto-Friendly Alternatives to Propel
- Related Questions
What is Propel?
Propel is a line of electrolyte water made by Gatorade. Propel was introduced in 2000 and was reformulated in 2011 to exclude the use of regular sugar (sucrose).
Propel has three main products: electrolyte water, immune support flavored electrolyte water and on-the-go powder packets.
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 Propel?
Low calorie
Each serving of Propel contains 0-5 calories, which is a good option if you’re watching your calories and/or don’t want to drink sugary beverages.
Zero carbs
Thanks to the use of artificial sweeteners, Propel doesn’t contain any carbohydrates, making it suitable for a ketogenic diet.
Contains vitamins and minerals
Propel has added vitamins and minerals to help meet the daily nutrient requirements. The immune support line has the addition of zinc on top of the usual vitamins and minerals.
Electrolytes
Propel has electrolytes added, notably sodium and potassium. Electrolytes help produce energy and helps your muscles contract. Electrolytes can be lost during prolonged exercise, hot weather, and illness. Drinking electrolyte drinks like Propel can help replenish lost electrolytes.
No artificial colors
Propel is clear, which means it doesn’t contain any artificial colors or dyes.
What are the disadvantages of Propel?
Artificial sweeteners
Sweet-tasting keto-friendly drinks have to have some sort of artificial or alternative sweetener in order to keep them low in carbs.
Propel gets its sweetness from the artificial sweeteners sucralose (Splenda) and acesulfame potassium. Artificial sweeteners are considered safe by the Food and Drug Administration, but some people choose to avoid them because they aren’t natural.
Propel Nutrition Information
Flavored Electrolyte Water – Watermelon
Ingredients:
- Water
- Citric Acid
- Sodium Hexametaphosphate (To Protect Flavor)
- Natural Flavor
- Salt
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per bottle – 591 mL):
- Calories: 0
- Total Fat: 0 g
- Sodium: 270 mg (12% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Flavored Electrolyte Water – Strawberry Lemonade
Ingredients:
- Water
- Citric Acid
- Natural Flavor
- Sodium Hexametaphosphate (To Protect Flavor)
- Salt
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per 12 oz.):
- Calories: 0
- Total Fat: 0 g
- Sodium: 160 mg (7% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Flavored Electrolyte Water – Black Cherry
Ingredients:
- Water
- Citric Acid
- Sodium Hexametaphosphate (To Protect Flavor)
- Natural Flavor
- Salt
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per 12 oz.):
- Calories: 0
- Total Fat: 0 g
- Sodium: 160 mg (7% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Flavored Electrolyte Water – Berry
Ingredients:
- Water
- Citric Acid
- Sodium Hexametaphosphate (To Protect Flavor)
- Natural Flavor
- Salt
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per 12 oz.):
- Calories: 0
- Total Fat: 0 g
- Sodium: 270 mg (12% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Flavored Electrolyte Water – Grape
Ingredients:
- Water
- Citric Acid
- Sodium Hexametaphosphate (To Protect Flavor)
- Natural Flavor
- Salt
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per bottle – 591 mL):
- Calories: 0
- Total Fat: 0 g
- Sodium: 270 mg (12% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Flavored Electrolyte Water – Kiwi Strawberry
Ingredients:
- Water
- Citric Acid
- Sodium Hexametaphosphate (To Protect Flavor)
- Natural Flavor
- Salt
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per bottle – 591 mL):
- Calories: 0
- Total Fat: 0 g
- Sodium: 270 mg (12% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Flavored Electrolyte Water – Lemon
Ingredients:
- Water
- Citric Acid
- Sodium Hexametaphosphate (To Protect Flavor)
- Salt
- Natural Flavor
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per 12 fl. oz.):
- Calories: 0
- Total Fat: 0 g
- Sodium: 160 mg (7% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Flavored Electrolyte Water – Mandarin Orange
Ingredients:
- Water
- Citric Acid
- Sodium Hexametaphosphate (To Protect Flavor)
- Natural Flavor
- Salt
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per 12 fl. oz.):
- Calories: 0
- Total Fat: 0 g
- Sodium: 160 mg (7% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Flavored Electrolyte Water – Peach
Ingredients:
- Water
- Citric Acid
- Sodium Hexametaphosphate (To Protect Flavor)
- Natural Flavor
- Salt
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per 12 fl. oz.):
- Calories: 0
- Total Fat: 0 g
- Sodium: 160 mg (7% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Flavored Electrolyte Water – Peach
Ingredients:
- Water
- Citric Acid
- Sodium Hexametaphosphate (To Protect Flavor)
- Natural Flavor
- Salt
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per 12 fl. oz.):
- Calories: 0
- Total Fat: 0 g
- Sodium: 160 mg (7% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Immune Support – Lemon Blackberry
Ingredients:
- Water
- Citric Acid
- Natural Flavor
- Sodium Hexametaphosphate (To Protect Flavor)
- Salt
- Ascorbic Acid (Vitamin C)
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Sucralose
- Polysorbate 60
- Zinc Gluconate
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per 20 fl. oz.):
- Calories: 5
- Total Fat: 0 g
- Sodium: 270 mg (12% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Immune Support – Orange Raspberry
Ingredients:
- Water
- Citric Acid
- Natural Flavor
- Sodium Hexametaphosphate (To Protect Flavor)
- Salt
- Ascorbic Acid (Vitamin C)
- Potassium Sorbate (Preserves Freshness)
- Potassium Citrate
- Sodium Citrate
- Sucralose
- Polysorbate 60
- Zinc Gluconate
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Niacinamide (Vitamin B3)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
Nutrition Facts (per 20 fl. oz.):
- Calories: 5
- Total Fat: 0 g
- Sodium: 270 mg (12% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Powder Pack – Berry
Ingredients:
- Citric Acid
- Salt
- Sodium Citrate
- Monopotassium Phosphate
- Natural Flavor
- Maltodextrin*
- Ascorbic Acid (Vitamin C)
- Sucralose
- Silicon Dioxide
- Niacinamide (Vitamin B3)
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
- Cyanocobalamin (Vitamin B12)
- *Adds An Insignificant Amount Of Sugar
Nutrition Facts (per 2.4 g packet):
- Calories: 0
- Total Fat: 0 g
- Sodium: 210 mg (9% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Powder Pack – Grape
Ingredients:
- Citric Acid
- Maltodextrin*
- Salt
- Sodium Citrate
- Monopotassium Phosphate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Silicon Dioxide
- Niacinamide (Vitamin B3)
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
- Cyanocobalamin (Vitamin B12)
- *Adds An Insignificant Amount Of Sugar
Nutrition Facts (per 2.4 g packet):
- Calories: 0
- Total Fat: 0 g
- Sodium: 210 mg (9% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Powder Pack – Raspberry Lemonade
Ingredients:
- Citric Acid
- Natural And Artificial Flavor
- Salt
- Sodium Citrate
- Monopotassium Phosphate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Silicon Dioxide
- Niacinamide (Vitamin B3)
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
- Cyanocobalamin (Vitamin B12)
Nutrition Facts (per 2.4 g packet):
- Calories: 0
- Total Fat: 0 g
- Sodium: 210 mg (9% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Powder Pack – Kiwi Strawberry
Ingredients:
- Citric Acid
- Salt
- Sodium Citrate
- Maltodextrin*
- Monopotassium Phosphate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Silicon Dioxide
- Niacinamide (Vitamin B3)
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
- Cyanocobalamin (Vitamin B12)
- *Adds An Insignificant Amount Of Sugar
Nutrition Facts (per 2.4 g packet):
- Calories: 0
- Total Fat: 0 g
- Sodium: 210 mg (9% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Powder Pack – Lemon
Ingredients:
- Citric Acid
- Natural Flavor
- Salt
- Sodium Citrate
- Monopotassium Phosphate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Silicon Dioxide
- Niacinamide (Vitamin B3)
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
- Cyanocobalamin (Vitamin B12)
Nutrition Facts (per 2.4 g packet):
- Calories: 0
- Total Fat: 0 g
- Sodium: 210 mg (9% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Powder Pack – Watermelon
Ingredients:
- Citric Acid
- Salt
- Sodium Citrate
- Maltodextrin*
- Monopotassium Phosphate
- Ascorbic Acid (Vitamin C)
- Sucralose
- Silicon Dioxide
- Niacinamide (Vitamin B3)
- Acesulfame Potassium
- Calcium Disodium Edta (To Protect Flavor)
- Calcium Pantothenate (Vitamin B5)
- Vitamin E Acetate
- Pyridoxine Hydrochloride (Vitamin B6)
- Cyanocobalamin (Vitamin B12)
- *Adds an insignificant amount of sugar
Nutrition Facts (per 2.4 g packet):
- Calories: 0
- Total Fat: 0 g
- Sodium: 210 mg (9% DV)
- Total Carbohydrate: 0 g
- Total Sugars: 0 g
- Protein: 0 g
Healthy Keto-Friendly Alternatives to Propel
True Lemon Sugar-Free On-The-Go Packets
Ingredients:
- Crystallized Lemon [Citric Acid, Lemon Oil, Lemon Juice]
Nutrition Facts (per .8 g packet):
- Calories: 0
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: <1 g
Perfect Keto Perform Sports Drink – Lemon
This electrolyte drink powder has MCT (medium-chain triglycerides) added. MCT is a type of fat that your body can break down for fuel more efficiently with less fat storage and is very popular on keto diets.
Ingredients:
- MCT
- BCAA
- Creatine Monohydrate
- Beta-Alanine
- L-Citrulline
- Natural Caffeine
- BHB Blend
- Citric Acid
- Natural Flavors
- Stevia Leaf Extract
Nutrition Facts (per 1 scoop – 21 g):
- Calories: 50
- Total Fat: 3 g
- Saturated Fat: 3 g
- Total Carbohydrate: <1 g
Roar Georgia Peach Enhanced Water
While it has five grams of carbohydrates, three of them are from sugar alcohols. Sugar alcohols don’t impact ketosis and are considered safe for a keto diet.
Ingredients:
- Filtered Water
- Organic Coconut Water from Concentrate
- Organic Erythritol
- Organic Cane Sugar
- Organic Natural Flavors
- Citric Acid
- Sea Salt
- Beta Carotene (for color)
- Ascorbic Acid (Vitamin C)
- Potassium Citrate
- L-Malic Acid
- Organic Stevia Leaf
- (Alpha) Tocopheryl Acetate (Vitamin E)
- Retinyl Palmitate (Vitamin A)
- D-Calcium Pantothenate (Vitamin B5)
- Pyridoxine Hydrochloride (Vitamin B6)
- Cyanocobalamin (Vitamin B12)
Nutrition Facts (per 8 oz.):
- Calories: 10
- Total Fat: 0 g
- Sodium: 50 mg (2% DV)
- Total Carbohydrate: 5 g
- Total Sugars: 1 g
- Sugar Alcohol: 3 g
- Protein: 0 g
Related Questions
Is Propel water good for you?
Propel water is free of added sugar, so it’s a better option than sugar-laden drinks like soda. Propel contains added vitamins and minerals to help meet daily nutrient requirements. However, it also contains artificial sweeteners which some people prefer to avoid. Plain water is always the best and healthiest choice.
Is Propel carbonated?
Propel electrolyte waters aren’t carbonated.