Olipop Prebiotic Soda: Calories, Nutrition and Health Benefits
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Perplexity A fiber-packed prebiotic soda with just 35 calories per can, delivering 9g of gut-friendly fiber from chicory root, cassava, and botanicals.
Quick Nutrition Facts
Per 1 Can (355ml / 12 fl oz)
| Nutrient | Amount |
|---|---|
| Calories | 35 kcal |
| Protein | 0g |
| Carbohydrates | 16g |
| Fiber | 9g |
| Sugars | 2-5g |
| Fat | 0g |
| Sodium | 30mg |
| Calcium | 10mg |
| Potassium | 40mg |
| Iron | 0mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Olipop delivers 32% of your daily fiber in one can with only 35 calories. The prebiotic blend of chicory root inulin and cassava fiber feeds beneficial gut bacteria, but whole food fiber sources like fruits, vegetables, and legumes should remain your primary fiber strategy.
Myth Busters
MYTH #1: Prebiotic Sodas Are Just as Unhealthy as Regular Soda
TRUTH: Olipop has 35 calories and 2-5g sugar per can versus 140 calories and 39g sugar in regular cola. The 9g prebiotic fiber actively supports gut microbiome diversity rather than harming it like excess sugar does.
MYTH #2: The Fiber in Olipop Is Not Real Fiber
TRUTH: Olipop uses chicory root inulin and cassava root fiber, both well-researched prebiotic fibers that feed beneficial gut bacteria. These are the same fiber types studied in clinical trials for digestive health benefits.
MYTH #3: Prebiotic Soda Can Replace a High-Fiber Diet
TRUTH: While 9g fiber per can is significant, Harvard researchers note that whole food fiber from fruits, vegetables, and grains provides a broader range of benefits than isolated fiber in beverages. Olipop is best as a soda replacement, not a fiber supplement replacement.
MYTH #4: Olipop Causes Bloating for Everyone
TRUTH: Some people experience initial bloating due to increased prebiotic fiber intake. This typically subsides within 1-2 weeks as gut bacteria adjust. Start with half a can if sensitive, and gradually increase fiber intake for best tolerance.
MYTH #5: Olipop Has Too Much Sugar to Be Healthy
TRUTH: At 2-5g of sugar per can, Olipop has less sugar than a medium apple (19g). The sugar content is 87-95% lower than regular soda (39g), making it one of the lowest-sugar flavored carbonated beverages available.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 35 calories per can with 9g fiber promoting fullness. Excellent soda replacement for cutting liquid calories. |
| Muscle Gain |  | Zero protein and minimal calories. Not harmful but provides no muscle-building nutrients. Pair with protein-rich foods. |
| Diabetes Management |  | Low sugar (2-5g) and high fiber. Inulin supplementation may help reduce fasting blood glucose in type 2 diabetes. Monitor individual response. |
| PCOS Management | | Low glycemic impact and prebiotic fiber support insulin sensitivity. Good soda replacement for managing insulin levels. |
| Pregnancy Nutrition | | Low calorie and low sugar is positive, but limited nutritional value beyond fiber. ACOG recommends 25g fiber daily during pregnancy from diverse food sources. Limit to 1 can daily. |
| Viral/Flu Recovery | | Provides hydration and is gentle on the stomach, but lacks vitamins, electrolytes, and protein needed for recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Olipop
Understanding how Olipop affects your blood glucose helps you make informed beverage choices, especially compared to regular soda.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing prebiotic fiber with protein or healthy fat slows glucose absorption and reduces the peak blood sugar level:
- 🥜 Handful of almonds or walnuts - Adds healthy fats and protein to balance the minimal carbs
- 🧀 Cheese or cottage cheese - Provides protein and pairs well as a snack
- 🥑 Avocado toast - Healthy fats and additional fiber for sustained energy
- 🥚 Hard-boiled eggs - Complete protein source with zero sugar
Olipop's high fiber content already helps moderate glucose response, making it far gentler on blood sugar than regular soda.
Cultural Significance
Olipop launched in 2018 in Oakland, California, as part of the "functional soda" movement reshaping how Americans think about carbonated beverages.
In the USA:
- Pioneer of the prebiotic soda category alongside brands like Poppi
- Became the fastest-growing soda brand in the US by 2023
- Driven by the "fibermaxxing" wellness trend emphasizing gut health
- Available in 15+ flavors including Vintage Cola, Classic Root Beer, and Strawberry Vanilla
Global Impact:
- Part of a broader shift away from high-sugar sodas globally
- Helped popularize chicory root inulin as a consumer-friendly prebiotic
- Inspired similar products in Europe, Asia, and Australia
- Represents growing consumer demand for functional beverages over empty-calorie drinks
Compare & Substitute
Olipop vs Other Beverages (Per 12 fl oz / 355ml)
| Nutrient | 🥤 Olipop | 🥤 Regular Cola | 🥤 Poppi | 🥤 Kombucha |
|---|---|---|---|---|
| Calories | 35 kcal | 140 kcal | 25 kcal | 30 kcal |
| Carbs | 16g | 39g | 8g | 7g |
| Fiber | 9g | 0g | 2g | 0g |
| Protein | 0g | 0g | 0g | 0g |
| Fat | 0g | 0g | 0g | 0g |
| Sugar | 2-5g | 39g | 5g | 4g |
| Sodium | 30mg | 45mg | 10mg | 10mg |
| Best For | Gut health, fiber, soda swap | Quick energy (not recommended) | Low-calorie soda swap | Probiotics, fermented benefit |
Frequently Asked Questions
Is Olipop good for weight loss?
Yes, Olipop is an excellent soda replacement for weight loss. At 35 calories per can (vs 140+ in regular soda), switching saves over 100 calories per drink. The 9g of prebiotic fiber promotes satiety, helping you feel full longer.
Best practices: Limit to 1 can per day, drink with meals or as an afternoon snack, combine with a balanced diet rich in whole foods.
Can diabetics drink Olipop?
Olipop is a significantly better choice than regular soda for diabetics. With only 2-5g sugar (vs 39g in regular cola) and 9g prebiotic fiber, it has minimal glycemic impact.
Tips for diabetics:
- Start with half a can to assess individual response
- Monitor blood sugar 1-2 hours after drinking
- Choose flavors with lower sugar content (check labels, varies by flavor)
- Do not count on Olipop fiber as your sole fiber source
Prebiotic inulin fiber may improve insulin sensitivity over time. Always consult your healthcare provider.
How much fiber is in Olipop?
One 12 fl oz can of Olipop contains 9 grams of dietary fiber, which is 32% of the recommended daily value (28g). The fiber comes from the OLISMART blend: chicory root inulin, cassava root fiber, Jerusalem artichoke, and nopal cactus.
This is more fiber than a medium apple (4.4g) or a cup of broccoli (5.1g), delivered in a convenient beverage format.
Is Olipop actually healthy?
Olipop is healthier than regular soda by every measure: fewer calories, less sugar, and prebiotic fiber. However, it is not a health food replacement.
Key Benefits:
- Gut Health: 9g prebiotic fiber feeds beneficial bacteria
- Low Calorie: 35 calories vs 140+ in regular soda
- Low Sugar: 2-5g vs 39g in regular cola
- No Artificial Sweeteners: Uses stevia and natural flavors
Limitations: Harvard nutrition experts note that fiber from whole foods (fruits, vegetables, legumes) provides broader health benefits than isolated fiber in beverages. Use Olipop as a soda swap, not a fiber supplement.
How many Olipop cans should I drink per day?
General Guidelines:
- 1 can per day - Ideal for most people (9g fiber, 35 calories)
- 1/2 can daily - If new to prebiotic fiber or have sensitive digestion
- 2 cans maximum - For those already consuming high-fiber diets (18g additional fiber)
Avoid excess: More than 2 cans daily provides 18g+ fiber from one source, which may cause bloating, gas, or digestive discomfort, especially for those not accustomed to high fiber intake.
Track your daily fiber intake with NutriScan app to see how Olipop fits your personal nutrition goals.
What are the ingredients in Olipop?
OLISMART Blend (prebiotic + botanical):
- Chicory root inulin - Well-researched prebiotic fiber
- Cassava root fiber - Resistant dextrin for gut health
- Jerusalem artichoke - Natural source of inulin
- Nopal cactus - Fiber-rich cactus used in traditional medicine
- Marshmallow root - Digestive soothing botanical
- Calendula flower - Anti-inflammatory botanical
- Kudzu root - Traditional herbal ingredient
Plus filtered water, natural flavors, fruit juice (varies by flavor), stevia leaf extract, and citric acid.
