Types of Beverages

Your body can tell you it’s time to drink, but it can't tell you what to drink. That's up to you. That's why it's important to learn how different beverages fit into your lifestyle.

While all beverages hydrate, some also provide important nutrients your body needs. Some relax you. Some energize you. Some simply satisfy your natural taste for sweetness - with calories or without. Some help you perform your best. And some can even help you manage health concerns. Any beverage can be part of a weight-maintenance diet. For many people who enjoy sweetened coffee drinks, soft drinks and other beverages with calories, this requires using good judgment when it comes to how much (portion size) and how often these beverages are consumed. Fortunately for those who watch their weight, there is also a wide variety of low-calorie thirst-quenching beverages, including waters, teas, coffee, and diet soft drinks.

Learn more about the types of beverages to help you incorporate a variety of beverages into your diet while balancing hydration, nutrition and lifestyle needs.

• Water

  • Bottled Water:
    The U.S. Food and Drug Administration (FDA) describes bottled water as water that is intended for human consumption and that is sealed in bottles or other containers with no added ingredients, except that it may contain a safe and suitable antimicrobial agent. Fluoride may also be added within the limits set by the FDA.

    Spring Water:
    Water that comes from an underground formation from which water flows naturally to the surface of the earth. Spring water must be collected only at the spring or through a borehole tapping the underground formation feeding the spring.

    Purified Water:
    Water that has been processed using methods such as distillation, deionization, reverse osmosis or other suitable processes to meet the criteria for purified water.

    Mineral Water:
    Water containing no less than 250 parts per million (ppm) total dissolved solids. Mineral water is distinguished from other types of bottled water by its constant level and relative proportions of mineral and trace elements at the point it emerges directly from the source.

    Well Water:
    Water from a hole bored or drilled into the ground, which taps into an aquifer (an underground layer of rock or sand that naturally contains water).

    Artesian Water:
    Water originating from a well that taps a confined aquifer in which the water level stands at some height above the top of the aquifer.

    Tap Water:
    Water that comes directly from a community water utility to your faucet or tap.

    Sparkling Bottled Water:
    Water that after treatment, and possible replacement with carbon dioxide, contains the same amount of carbon dioxide that it had when initially emerging from the source. Sparkling bottled waters may also be flavored, using natural or artificial flavors.

    Tonic Water:
    Carbonated water flavored with quinine and a sweetener like sugar, high fructose corn syrup or low-calorie sweetener. Quinine, from the bark of the cinchona tree, is used as the base flavor in most bitters.

    Flavored Water Beverage:
    Flavored, non-carbonated beverages that are very lightly flavored and sweetened with low- and no-calorie sweeteners. They may also contain additional ingredients. Close

• Milk and Dairy-based Beverages

  • Milk is available in many varieties, including whole milk, 2% milk, 1% milk, skim milk, flavored, powered, lactose-free, evaporated, condensed, and buttermilk.

    Milk is an excellent source of calcium and good source of other essential nutrients, including vitamin D, potassium, vitamin B12, riboflavin, phosphorus and protein.

    An 8-ounce glass of milk contains 300 mg of calcium, or about one-third of the daily recommended calcium intake for adults under the age of 50. In the U.S., cow's milk is uniformly fortified with vitamin D to a level of 25% of the Daily Value per 8-ounce serving.

    The fat content of milk significantly affects its caloric level. In the U.S., whole milk provides about 144 calories and 8-9 grams of fat per 8-ounce serving. The same size serving of 2% milk contains about half as much fat (about 5 grams) and 120 calories per 8-ounce serving. Skim milk is virtually fat-free and contains about 88 calories per 8-ounce serving. Close

• Soy-based Beverages

  • Many soy-based beverages contain an array of nutrients including protein, carbohydrates, potassium, B vitamins, iron, phosphorus and trace amounts of sodium and magnesium. Many are also fortified with nutrients, most commonly vitamin A, calcium and vitamin D, while some also have added riboflavin, zinc and vitamin B12. Soy contains fairly high levels of phytochemicals including isoflavones and phytosterols. Close

• 100% Juice

  • The Dietary Guidelines recommend Americans consume nine servings (about 4.5 cups) of fruits and vegetables a day. Fruit and vegetable juices can count toward your intake, as long as the majority of fruit and vegetable servings come from whole foods.

    Most 100% juices are a natural source of potassium, folate and antioxidants, including vitamin C and beta-carotene. Many fruit and vegetable juices are also a source of phytochemicals, substances found in plants that may have health-protective effects. And, because juices are derived from fruit, they naturally contain fructose, a simple sugar found in fruit that provides carbohydrates and calories (energy).

    Juices are available in many varieties including fresh-squeezed, pulp-free, home-squeezed, not-from-concentrate, concentrate, flavor blends, fortified, and those that contain functional ingredients, such as plant sterols. Close

• Juice Drinks

  • Juice drinks contain fruit juice, but at levels less than 100%. Some contain 50% fruit juice or more, while others contain 5% or less. Manufacturers are required to label the percent of real fruit juice in the product.

    The nutrient content of juice drinks depends on how much 100% juice is used in the product and on whether any nutrients are added. In the U.S., the nutrition facts panel on juice drink packages provides information on juice content, calories, vitamins and minerals, and other nutrients. Close

• Coffee

  • Coffee is available in many varieties including caffeinated, decaffeinated, brewed, roasted, instant, flavored, iced and ready-to-drink.

    Plain coffee and espresso do not provide calories and but can contain trace amounts of vitamins and minerals primarily from the water used in brewing. However, cream, milk, sugar or other popular flavorings like chocolate and syrups commonly added to coffee can contribute significant calories. While a 12-ounce cup of coffee contains zero calories, the same size mocha latte coffee provides about 340 calories.

    Coffee also contains caffeine. Depending on how it is brewed, an 8-ounce serving of regular drip coffee provides about 104 -192 mg of caffeine. A 1.5-ounce 'shot' of espresso contains between 30 to 100 mg. Even decaffeinated coffee contains a small amount of caffeine, about 2 to 4 mg per 8 ounce serving. Learn more about caffeine.

    Polyphenols, substances believed to have antioxidant properties, are found in coffee and may be beneficial to your health. However, studies examining the health benefits of coffee have found mixed results. Close

• Tea

  • Teas come in many varieties including herbal, caffeinated, iced, sweet, instant and ready to drink.

    Like coffee, tea does not provide calories, carbohydrates, protein or fat. Teas, particularly green and black, are good sources of flavonoids, substances believed to have antioxidant properties. Close

• Soft Drinks

  • Soft drinks are non-alcoholic carbonated beverages containing flavorings, sweeteners and other ingredients. Depending on the sweetener used, soft drinks may or may not contain calories. Soft drinks include regular, diet, low-calorie, mid-calorie, flavored, caffeinated and caffeine-free drinks.

    Soft drinks are carbonated by adding carbon dioxide into a beverage solution under pressure. Opening a soft-drink container releases the carbon dioxide in the form of bubbles. These bubbles intensify the flavor of the beverage.

    Most regular and mid-calorie carbonated soft drinks sold in the U.S. are sweetened with high-fructose corn syrup (HFCS), a calorie-containing carbohydrate that provides 4 calories per gram. A 12-ounce serving of regular cola-type soft drinks contain about 140 calories, or 11 calories per ounce. Mid-calorie cola-type soft drinks generally contain about half that much. Diet soft drinks contain virtually no calories and are flavored with low- and no-calorie sweeteners, including acesulfame potassium, aspartame, saccharin and sucralose. Learn more about sweeteners.

    Soft drinks also contain small amounts of sodium, primarily from the water used in the soft drink plus nutritionally insignificant amounts of potassium and phosphorus. Close

• Sports Beverages

  • Regular sports drinks contain energy-yielding carbohydrates plus electrolytes, including sodium, potassium, and chloride. Most sports beverages are formulated to provide recommended amounts of energy to support optimal performance during prolonged physical activity and to help maintain fluid balance by replacing the electrolytes lost through perspiration. Close

• Energy Drinks

  • The ingredients and nutrient content of various brands of energy drinks varies considerably. Energy drinks provide carbohydrates and caffeine and some contain B vitamins, amino acids and herbal extracts such as gingko.

    Although the caffeine content varies by brand, the typical energy drink provides about 70 to 85 mg of caffeine per eight-ounce serving. Learn more about caffeine. Close

• Alcoholic Beverages

  • The nutrient content in alcoholic beverages depends greatly on the variety of the alcohol. All alcoholic beverages provide calories from alcohol and carbohydrates. Beer also provides a very small amount of protein, potassium and phosphorus, while distilled spirits can contain few vitamins and minerals. Wine contains potassium, trace amounts of sodium and phosphorus, and some phytochemicals such as polyphenols and flavonoids.

    Alcohol yields 7 calories per gram - almost as much as fat and nearly twice as much as carbohydrates. Those who choose to consume alcohol should do so in moderation. Moderate alcohol intake is defined as the consumption of up to one drink per day for women and up to two drinks per day for men.

    Beverages are not only for drinking - you can also use them for cooking to create new flavor formulations or add a naturally sweet twist to a favorite recipe. Close