Olipop Prebiotic Soda Root Beer: Calories, Nutrition and Health Benefits
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Perplexity A gut-friendly soda alternative with 9g prebiotic fiber, just 35 calories, and the nostalgic taste of classic root beer.
Quick Nutrition Facts
Per 1 Can (355ml / 12 fl oz)
| Nutrient | Amount |
|---|---|
| Calories | 35 kcal |
| Protein | 0g |
| Carbohydrates | 16g |
| Fiber | 9g |
| Sugars | 2g |
| Added Sugars | 2g |
| Fat | 0g |
| Sodium | 25mg |
| Net Carbs | 7g |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Olipop delivers 32% of your daily fiber needs in one can through prebiotic sources like chicory root inulin. The fiber feeds beneficial gut bacteria while keeping sugar intake minimal at just 2g per can.
Myth Busters
MYTH #1: Prebiotic Sodas Are Just Marketing Hype
TRUTH: Prebiotic fibers like inulin have documented health benefits, including supporting gut bacteria growth and digestive health. Olipop's 9g of fiber per can provides measurable prebiotic benefits, not just marketing claims.
MYTH #2: Olipop Has as Much Sugar as Regular Soda
TRUTH: Olipop contains only 2g of added sugar per can compared to 39g in regular root beer. That's 95% less sugar. The sweetness comes primarily from stevia leaf and cassava root fiber.
MYTH #3: The Fiber in Olipop Causes Digestive Problems
TRUTH: Prebiotic fiber supports digestive health by feeding beneficial gut bacteria. Some people may experience temporary bloating when first increasing fiber intake. Start with one can and let your gut adapt.
MYTH #4: Olipop is Too Expensive to Be Worth It
TRUTH: While pricier than regular soda ($2-3 per can), Olipop provides functional benefits: 9g prebiotic fiber, gut health support, and 90% less sugar. Compare it to supplements rather than sugary drinks.
MYTH #5: Diet Soda is Just as Healthy as Olipop
TRUTH: Diet sodas have zero calories but no nutritional benefits and may disrupt gut bacteria with artificial sweeteners. Olipop provides prebiotic fiber that actively supports gut health and the microbiome.
MYTH #6: You Can't Drink Olipop on Keto
TRUTH: With only 7g net carbs per can (16g carbs minus 9g fiber), Olipop can fit into many keto diets. The fiber doesn't spike blood sugar. Check your daily carb allowance and adjust portions accordingly.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 35 calories per can, 9g fiber promotes fullness, great soda replacement. |
| Muscle Gain |  | Low calorie, zero protein. Not harmful but provides minimal workout nutrition. |
| Diabetes Management |  | Only 2g sugar, inulin fiber may help glycemic control. Monitor individual blood sugar response. |
| PCOS Management | | Very low sugar, high fiber supports insulin sensitivity. Good soda alternative for PCOS. |
| Pregnancy Nutrition | | Safe ingredients, fiber supports digestion. Low sugar is beneficial. Limit to 1 can daily. |
| Viral/Flu Recovery | | Low calories may not provide enough energy when sick. Fiber supports gut health but not primary recovery food. |
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 can help you make informed decisions about when to drink it.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Minimize Blood Sugar Impact
Prebiotic fiber like inulin helps slow glucose absorption and supports stable blood sugar:
- Drink with a meal - Food slows absorption further
- Don't drink on empty stomach - Pair with protein or fat
- Choose the root beer flavor - Contains no caffeine
- Limit to 1-2 cans daily - Even low-sugar drinks add up
The 9g of prebiotic fiber naturally moderates blood sugar response, making Olipop a smarter choice than regular soda.
Cultural Significance
Olipop represents a modern shift in the American beverage industry toward functional, gut-healthy alternatives.
In the US:
- Founded in 2018 by Ben Goodwin and David Lester in Oakland, California
- Part of the "better-for-you" soda movement that gained momentum in the 2020s
- Root beer flavor pays homage to classic American soda fountain culture
- Appeals to health-conscious consumers seeking nostalgia without the sugar
Global Impact:
- Prebiotic sodas now a $500M+ market category
- Leading the shift away from artificial sweeteners toward natural fiber
- Inspiring similar products worldwide (Poppi, Culture Pop, etc.)
- Democratizing gut health through everyday beverages
Compare & Substitute
Olipop vs Regular Sodas (Per 355ml/12oz Can)
| Nutrient | 🥤 Olipop Root Beer | 🥤 Regular Root Beer | 🥤 Diet Root Beer | 🥤 Poppi Prebiotic |
|---|---|---|---|---|
| Calories | 35 kcal | 152 kcal | 0 kcal | 25 kcal |
| Carbs | 16g | 39g | 0g | 8g |
| Fiber | 9g | 0g | 0g | 2g |
| Sugar | 2g | 39g | 0g | 5g |
| Sodium | 25mg | 65mg | 40mg | 0mg |
| Sweetener | Stevia | HFCS | Aspartame | Stevia/Fruit |
| Best For | Gut health, low sugar | Not recommended | Zero calories | Lower fiber option |
Frequently Asked Questions
Is Olipop good for weight loss?
Yes, Olipop supports weight loss when replacing regular soda. A can has only 35 calories versus 150+ in regular root beer. The 9g of prebiotic fiber promotes fullness and supports healthy metabolism.
Best practices: Use as a soda replacement, not an addition. Limit to 1-2 cans daily. Track calories with the NutriScan app to ensure it fits your goals.
Can diabetics drink Olipop?
Olipop may be suitable for diabetics in moderation. It contains only 2g of added sugar compared to 39g in regular soda.
Tips for diabetics:
- Start with half a can to test blood sugar response
- Inulin fiber may help improve glycemic control
- Drink with meals rather than alone
- Monitor blood sugar 2 hours after consumption
Always consult your healthcare provider before adding new foods to a diabetic diet.
How much fiber is in Olipop?
One can contains up to 9 grams of prebiotic fiber from multiple sources:
- Chicory root inulin (primary source)
- Cassava root fiber
- Jerusalem artichoke inulin
- Nopal cactus
This provides about 32% of the recommended 28g daily fiber intake.
What are the main health benefits of Olipop?
Key Benefits:
- Gut Health Support: 9g prebiotic fiber feeds beneficial bacteria
- Blood Sugar Friendly: Only 2g sugar, fiber helps glycemic control
- Weight Management: 35 calories, high fiber promotes fullness
- Digestive Health: Prebiotic fiber supports regular bowel movements
- Clean Ingredients: No artificial sweeteners, colors, or preservatives
- Soda Satisfaction: Classic root beer taste without the sugar crash
Is Olipop actually healthy?
Olipop is healthier than regular soda but should be viewed as a "better choice" rather than a health food. It provides functional benefits (prebiotic fiber, low sugar) while satisfying soda cravings.
Reality check: It's still a processed beverage. Whole foods like vegetables and fruits are better fiber sources. But as a soda replacement, Olipop offers genuine nutritional advantages.
How many Olipops can I drink per day?
General Guidelines:
- 1 can daily - Most people, provides 9g fiber without GI discomfort
- 1-2 cans daily - Those adapted to high-fiber diets
- Start with 1/2 can - If new to prebiotic drinks
Avoid excess: More than 2 cans may cause bloating or digestive discomfort from too much fiber too fast. Let your gut microbiome adapt gradually.
Does Olipop cause bloating?
Some people experience temporary bloating when first drinking Olipop, especially if their diet is low in fiber. This is normal as gut bacteria adapt to prebiotic fiber.
To minimize discomfort:
- Start with half a can for the first few days
- Drink slowly rather than quickly
- Stay hydrated throughout the day
- Gradually increase fiber intake overall
Bloating typically decreases within 1-2 weeks as your microbiome adjusts.
