Energy drinks have become one of the fastest-growing beverage categories. While many traditional energy drinks are loaded with caffeine, added sugar and long ingredient lists, newer options focus on moderate caffeine, electrolytes and functional ingredients with little or no added sugar.
What to look for in a better energy drink
Moderate caffeine – about 100 to 200 mg per serving is a reasonable range for most healthy adults.
Little or no added sugar with shorter, simpler ingredient list.
A quick caffeine comparison
Standard brewed coffee (8 oz) – about 100 mg caffeine
Starbucks Grande brewed coffee (16 oz) – about 160 mg caffeine
Most health organizations recommend staying below 400 mg caffeine per day for healthy adults.
One energy drink a day isn't necessarily ‘unhealthy’ – especially if it's replacing another caffeinated beverage rather than adding to total daily caffeine intake.
A few things to keep in mind
Avoid energy drinks during pregnancy and while breastfeeding.
If you have uncontrolled high blood pressure, heart rhythm disorders or sensitive to caffeine, talk with your healthcare provider first.
Caffeine from coffee, tea, soft drinks, supplements and energy drinks all count toward daily total.
Energy drinks are convenient, but they're not a substitute for sleep, good nutrition or hydration.
Energy Drinks We're Liking Right Now
Per serving: 35 calories, 0 grams carbohydrate, 0 sugar, 100 mg caffeine, 5 grams ketones
Ingredients include: Water, ketones (R-1,3-butanediol), green tea caffeine, natural flavors, vitamin B6, vitamin B12, sucralose
Why we like it: About the same caffeine as a cup of coffee, uses ketones as an alternative fuel source and is NSF Certified for Sport.
Per serving: 0 calories, 0 grams carbohydrate, 0 sugar, 160 mg caffeine
Ingredients include: Purified sparkling water, organic brewed yerba mate, erythritol, organic orange extract, citric acid, organic orange flavor, organic ginger extract, organic green tea extract, organic stevia extract
Why we like it: Organic ingredients, natural caffeine from yerba mate and green tea, zero sugar and a relatively short ingredient list.
Per serving: 10 calories, 1 gram carbohydrate, 0 sugar, 200 mg caffeine
Ingredients include: Filtered water, natural flavors, green tea extract (caffeine), stevia, monk fruit, quercetin, electrolytes, vitamin C, vitamin D and B vitamins
Why we like it: Natural caffeine source, no added sugar, no sucralose, third-party tested and a cleaner ingredient list than many traditional energy drinks.
Per serving: 15 calories, 2 grams carbohydrate, 0 sugar, 180 mg caffeine, 2 grams protein
Ingredients include: Carbonated water, leucine, isoleucine, valine, caffeine, natural flavors, sucralose, B vitamins
Why we like it: Includes branched-chain amino acids (BCAAs)
Per serving: 30 calories, 6 grams carbohydrate, 5 grams sugar, 120 mg caffeine
Ingredients include: Carbonated water, ribose, agave, green coffee extract, L-theanine, electrolytes, prickly pear, natural flavors
Why we like it: Moderate caffeine with added L-theanine, which may help create a smoother caffeine experience for some people.
Per serving: 10 calories, 3 grams carbohydrate, 225 mg caffeine
Ingredients include: L-theanine, N-acetyl-L-tyrosine, Panax ginseng, taurine, inositol, mushroom blend, TeaCrine®, Dynamine®
Why we like it: Local product, created by Thomas Jeider, MD
Per serving: 5 calories, 1 gram carbohydrate, 0 sugar, 50 mg caffeine, 1,000 mg sodium, 200 mg potassium, 60 mg magnesium
Ingredients include: Salt, citric acid, organic black tea powder, magnesium malate, potassium chloride, stevia leaf extract, natural lemon flavor
Why we like it: More of a lightly caffeinated electrolyte drink than an energy drink. Great for Louisiana heat, outdoor work, tennis or long workouts.
ABOUT MOLLY | Molly Kimball, RD, CSSD is a registered dietitian and nutrition journalist in New Orleans, and founder of the Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition, and follow her on Facebook, Instagram, and Twitter at @MollyKimballRD.
Download the Eat Fit mobile app to stay in the know about Eat Fit partners, new dishes, festivals, and more. To schedule a nutrition consult with Molly's Lifestyle Nutrition team at Ochsner Health, email nutrition@ochsner.org.