Club soda is created by infusing water with carbon dioxide. Although the carbon dioxide provides an effervescent carbonation, it only slightly alters the overall nutritional content of the beverage. While club soda typically has a different amount of minerals than regular still water, other nutritional differences are negligible. Because of this, drinking club soda is a good way to keep your body hydrated but might not provide you with any other significant nutritional benefits.
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A 12 oz. serving of club soda does not contain any calories, protein, fat, carbohydrates, fiber or sugar. This serving contains approximately 18 mg of calcium, 0.04 mg of iron, 4 mg of magnesium, 7 mg of potassium, 75 mg of sodium, 0.35 mg of zinc, 0.021 mg of copper and 0.0004 mg of manganese. In comparison, a 12 oz. serving of generic bottled water contains 36 mg of calcium, 7 mg of magnesium, 7 mg of sodium, 0.025 mg of copper. Regular bottled water typically does not contain iron, phosphorus, potassium or zinc.
Daily Value Percentages
The U.S. Food and Drug Administration provides a daily value recommendation for most vitamins, minerals and nutrients. A 12 oz. serving of club soda contains about 1 percent of the daily value of calcium, copper and magnesium. It also provides 2 percent of the daily value of zinc and 3 percent of the daily value of sodium. It provides less than 1 percent of the daily value of the other minerals.
Although some people might be worried about the potential link between the carbonation of club soda and dental erosion, the results of an August 2001 study published in the "Journal or Oral Rehabilitation" might ease these concerns. Although the dissolution levels of carbonated waters were slightly higher than still water, the overall dissolution levels were still very low. The study concluded that carbonated waters appear to be a safer alternative to your teeth than other erosive beverages, such as juice or sugary sodas.
It is easy to underestimate the amount of calories present in beverages, and many Americans consume far more calories than they intend through their drinks, according to the Centers of Disease Control and Prevention. Although club soda does not provide many nutrients, it also does not contain any calories or sugar that more nutrient-rich beverages might have. This might appeal to people who are trying to limit their daily caloric intake. If you decide to opt for club soda over more nutrient-rich beverages, make sure you meet your nutritional needs through your diet and supplementation.
- USDA Nutrient Database: Carbonated Beverage, Club Soda
- USDA Nutrient Database: Water, Bottled, Generic
- "Journal of Oral Rehabilitation"; Investigation of Mineral Waters and Soft Drinks in Relation to Dental Erosion; J Parry et al.; August 2001
- Centers for Disease Control and Prevention;;Rethink Your Drink; February 2011