The short answer
Protein soda is a carbonated soft drink with protein added, usually with little or no sugar. Barebells Protein Soda Classic Cola has 10g of protein, 0g of sugar, and 50 calories per can. A 12 oz Coca-Cola has 0g of protein and 39g of sugar. It tastes like soda but works more like a light protein snack.
For years, protein drinks meant thick shakes. Protein soda is the opposite: clear, fizzy, and cold, like a regular can of soda. It is a newer category, and it is a good fit for anyone who likes soda and also wants more protein.
How protein soda works
Most protein shakes are creamy because of the protein in them. Getting protein into a clear, fizzy drink takes a different kind of protein that dissolves well and stays clear. The result looks and drinks like a soda.
Most protein sodas also use sweeteners instead of sugar, so they can stay low in calories. Check the ingredient list on the can to see which protein and which sweeteners a brand uses.
Protein soda vs. regular soda
Here is how they compare, from each label.
| Drink | Calories | Protein | Sugar |
|---|---|---|---|
| Coca-Cola, 12 oz | 140 | 0g | 39g |
| Barebells Protein Soda Classic Cola | 50 | 10g | 0g |
The FDA Daily Value for added sugars is 50g. One regular can of cola gets you most of the way there. A protein soda gets you 10g of protein toward your day instead.
Quick math: protein has about 4 calories per gram. 10g of protein is about 40 calories, out of 50. So almost all of the calories in that protein soda come from protein.
Protein soda vs. fiber soda vs. prebiotic soda
The "better soda" aisle has a few different kinds of cans. They do different jobs.
- Protein soda adds protein. Good if you want a drink that helps your protein goal.
- Fiber soda adds fiber. OLIPOP Strawberry Vanilla has 9g of fiber, 5g of sugar, and 45 calories a can.
- Prebiotic soda adds prebiotic ingredients and keeps sugar low. OLIPOP Vintage Cola has 3g of sugar per can.
None of these is the "right" one. If you want a soda with a job, pick the job. For more on the fiber and prebiotic side, see prebiotic vs. probiotic soda and our list of healthy soda alternatives.
A protein soda is not a meal replacement. 10g of protein is a solid snack, not a full meal.
Who is protein soda for?
Protein soda is a good fit if:
- You drink soda most days and want to cut sugar without giving up the fizz.
- You find it hard to hit your protein goal and do not want another shake or bar.
- You do not feel like eating, but a cold drink sounds good.
- You want something after the gym that is lighter than a shake.
A few tips. Sip it slowly if fizzy drinks fill you up fast. And if you have a milk allergy, check the protein source on the can.
How to get the most out of a can
Protein soda tastes best very cold, like any soda. Pour it over ice if you like it extra cold, or keep a few cans in the fridge so one is always ready.
You can also treat it as half of a snack. Pair a can with something salty, like jerky or protein chips, and you get a snack that feels like a little meal. Or swap it in for the afternoon soda you already drink. That one change cuts a lot of sugar out of your week without giving up the habit.
Where to find protein soda
Protein soda is still new, and most stores carry only one or two flavors, if any. Online, it often comes in packs of 12 or more. That is a lot of soda to commit to before you know if you like the taste.
finds box lets you try one. Our curated boxes mix snacks with drinks like protein soda and fiber soda, and every item is high in protein, high in fiber, or low in sugar. Building your own box at the shop? You can add up to 2 drinks per box, since cans are heavy.
Common questions
It tastes close. Most people notice the sweetener more than the protein.
It can be a light option. With 10g of protein, it is smaller than most shakes, so some people pair it with food.
It depends on the brand and flavor. Check the can.
