Olipop Root Beer: Calories, Nutrition and Health Benefits
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Perplexity A gut-friendly prebiotic soda with 9g fiber, only 35 calories, and classic root beer flavor - the smarter swap for your soda cravings.
Quick Nutrition Facts
Per 1 Can (355ml / 12 fl oz)
| Nutrient | Amount |
|---|---|
| Calories | 35 kcal |
| Protein | 0g |
| Carbohydrates | 16g |
| Fiber | 9g |
| Sugars | 2g |
| Fat | 0g |
| Sodium | 25mg |
| Potassium | 0mg |
| Calcium | 0mg |
| Iron | 0mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Olipop Root Beer delivers 32% of your daily fiber needs in a single can with just 35 calories. The prebiotic blend of chicory root inulin and cassava root fiber feeds beneficial gut bacteria, making it one of the lowest-calorie ways to support digestive health while satisfying soda cravings.
Myth Busters
MYTH #1: Prebiotic Sodas Are Just as Bad as Regular Soda
TRUTH: Olipop Root Beer has 35 calories and 2g sugar vs 150+ calories and 39g sugar in regular root beer. The 9g of prebiotic fiber actively supports gut microbiome health, unlike regular soda which offers zero nutritional benefit.
MYTH #2: The Fiber in Olipop Doesn't Really Work
TRUTH: Olipop uses chicory root inulin and cassava root fiber - both well-researched prebiotics. Studies show inulin consistently increases beneficial bifidobacteria in the gut. The 9g per can is a meaningful dose for digestive benefits.
MYTH #3: Prebiotic Sodas Cause Bloating and Digestive Issues
TRUTH: While some people experience mild gas when first introducing prebiotic fiber, research shows GI symptoms are generally dose-dependent and temporary. At 9g per can, Olipop is well within the tolerable range for most adults. Start with half a can if sensitive.
MYTH #4: Stevia Makes Olipop Unhealthy
TRUTH: Stevia is a plant-derived sweetener with zero calories. The FDA recognizes high-purity stevia extracts as GRAS (Generally Recognized as Safe). Olipop uses stevia leaf to keep sugar at just 2g per can without artificial sweeteners.
MYTH #5: You Can Drink Unlimited Prebiotic Soda
TRUTH: Even healthy sodas should be consumed in moderation. Prebiotic fiber intake above 20-30g/day may cause GI discomfort. Stick to 1-2 cans daily to get benefits without overdoing fiber intake.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 35 calories per can. 9g fiber promotes fullness. Excellent swap for regular soda (saves 115+ calories per serving). |
| Muscle Gain |  | Zero protein, minimal calories. Not a recovery drink. Better as a low-calorie treat alongside a protein-rich meal. |
| Diabetes Management |  | Only 2g sugar with 9g prebiotic fiber that slows sugar absorption. Far superior to regular soda. Monitor individual response. |
| PCOS Management | | Very low sugar reduces insulin spikes. Prebiotic fiber supports gut-hormone balance. Limit to 1 can daily. |
| Pregnancy Nutrition | | Caffeine-free and low sugar, which is positive. However, limited research on prebiotic soda safety during pregnancy - consult your doctor. Moderate fiber intake recommended. |
| Viral/Flu Recovery | | Gentle on stomach, low sugar, caffeine-free. Prebiotic fiber supports immune function via gut health. Hydrating carbonated option. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Olipop Root Beer
Understanding how Olipop Root Beer affects your blood glucose helps you make informed decisions, especially if you manage diabetes or follow a low-sugar diet.
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 fat further blunts glucose response:
- 🥜 Nuts or nut butter - Healthy fats and protein slow absorption further
- 🧀 Cheese or crackers with hummus - Adds protein and complex carbs
- 🥚 Hard-boiled eggs - Complete protein pairs well as a snack
- 🥗 Alongside a balanced meal - Best consumed with food rather than on an empty stomach
Olipop's built-in 9g of prebiotic fiber already helps moderate blood sugar response compared to regular soda, but pairing with protein or fat provides additional benefit.
Cultural Significance
Root beer is an iconic American beverage with deep cultural roots stretching back to the colonial era.
American Heritage:
- Root beer originated from indigenous sassafras tea traditions in North America
- First commercially sold in 1876 by Charles Hires at the Philadelphia Centennial Exposition
- Became a staple of American soda fountains and drive-in restaurants
- Root beer floats remain a beloved cultural tradition across the United States
The Prebiotic Soda Movement:
- Olipop launched in 2018, pioneering the functional soda category
- Part of a growing shift toward gut-health-conscious beverages
- Reflects increasing consumer demand for low-sugar, high-fiber alternatives
- The prebiotic soda market has grown significantly as awareness of gut microbiome health increases
Compare & Substitute
Olipop Root Beer vs Other Beverages (Per 12 fl oz / 355ml)
| Nutrient | Olipop Root Beer | Regular Root Beer | Poppi Strawberry Lemon | Diet Root Beer |
|---|---|---|---|---|
| Calories | 35 kcal | 152 kcal | 20 kcal | 0 kcal |
| Carbs | 16g | 39g | 5g | 0g |
| Fiber | 9g | 0g | 2g | 0g |
| Protein | 0g | 0g | 0g | 0g |
| Fat | 0g | 0g | 0g | 0g |
| Sugar | 2g | 39g | 4g | 0g |
| Sodium | 25mg | 49mg | 0mg | 57mg |
| Best For | Gut health, soda swap | Taste (not health) | Low-cal, light prebiotic | Zero calorie, no fiber |
Frequently Asked Questions
Is Olipop Root Beer good for weight loss?
35 calories and 2g sugar per can makes Olipop Root Beer an excellent soda swap for weight loss. Replacing one daily regular root beer (152 calories) saves over 800 calories per week. The 9g prebiotic fiber promotes satiety and supports healthy digestion.
Best practices: Limit to 1-2 cans daily, drink alongside meals, pair with protein-rich foods for sustained fullness.
Can diabetics drink Olipop Root Beer?
Olipop Root Beer is a much better choice than regular soda for diabetics. With only 2g sugar and 9g fiber, the blood sugar impact is minimal compared to regular root beer (39g sugar).
Tips for diabetics:
- Start with half a can to assess individual response
- Drink with a meal rather than on an empty stomach
- Monitor blood sugar 1-2 hours after consumption
- The prebiotic fiber helps slow any sugar absorption
Always consult your healthcare provider about dietary changes.
How much fiber is in Olipop Root Beer?
One can contains 9g of dietary fiber (32% daily value). The fiber comes from three prebiotic sources: cassava root fiber, chicory root inulin, and Jerusalem artichoke inulin. This is more fiber than two slices of whole wheat bread.
What are the main health benefits of Olipop Root Beer?
Key Benefits:
- Gut Health: 9g prebiotic fiber feeds beneficial gut bacteria
- Low Calorie: Only 35 calories per can vs 152 in regular root beer
- Low Sugar: 2g sugar vs 39g in regular root beer
- Digestive Support: Chicory root inulin and cassava fiber support regular digestion
- No Artificial Ingredients: Free from artificial sweeteners, colors, and preservatives
- Caffeine-Free: Safe for caffeine-sensitive individuals
Is Olipop Root Beer better than regular root beer?
Nutritionally, Olipop Root Beer is significantly healthier. It has 77% fewer calories, 95% less sugar, and adds 9g of prebiotic fiber that regular root beer completely lacks. It uses stevia and cassava root syrup instead of high fructose corn syrup. The trade-off is a slightly different taste profile and higher price point.
Does Olipop Root Beer have caffeine?
No, Olipop Root Beer is completely caffeine-free. This makes it suitable for evening consumption, caffeine-sensitive individuals, and as a general-purpose beverage throughout the day.
IMPORTANT NOTE
While Olipop is healthier than regular soda, it is not a meal replacement or medical treatment. Those with IBS or severe digestive conditions should introduce prebiotic fiber gradually and consult a healthcare provider.
