Part of our Alpha GPC & NeuroMatcha guide library.
Short answer: The healthiest energy drink is one with no added sugar and only as much caffeine as you need. According to CSPI and USDA label data, a sugar-free 8.4-ounce Red Bull has 80 mg of caffeine and no sugar, while many zero-sugar cans such as Celsius, Alani Nu and C4 have 200 mg, half of the 400 mg a day the FDA cites for most adults. Their labels show that regular Red Bull and Monster add 27 to about 52 grams of sugar per can. Plain coffee or unsweetened tea gives you caffeine with no sugar or sweeteners at all.
"Healthy" is a big word for a can of caffeine, but some energy drinks are clearly better choices than others. Here is how popular brands compare on sugar, caffeine and sweeteners, what the FDA says about safe amounts, and when coffee or tea is the simpler option. For caffeine alone, see our full caffeine in energy drinks chart.
What you'll learn
- What makes one energy drink healthier than another
- How Red Bull, Monster, Celsius, Alani Nu, C4, Bang and Guayakí compare on sugar and caffeine
- How much caffeine and sugar is too much in a day
- Whether sugar-free energy drinks and their sweeteners are a better choice
- Who should skip energy drinks, and healthier ways to get a lift
What is the healthiest energy drink?
There is no single healthiest brand, but there is a clear pattern: no added sugar and a moderate amount of caffeine. Energy drinks range from 41 to 246 mg of caffeine per 12 ounces (FDA), and a 16-ounce sugared energy drink can carry 54 to 62 grams of added sugar, more than the recommended limit for a whole day (NCCIH).
Use three checks when you pick a can:
- Added sugar: aim for 0 grams. According to the FDA, the Daily Value for added sugars is 50 grams (FDA).
- Caffeine: pick an amount that fits within 400 mg a day from all sources, the level the FDA cites as not generally linked to negative effects for most adults (FDA).
- Extra caffeine sources: guarana contains caffeine and adds to the total (NCCIH), so read the whole ingredient list.
How do popular energy drinks compare?
Sugar is the biggest difference between brands. Caffeine figures below come from CSPI (CSPI), and sugar and sweeteners come from the product labels in USDA FoodData Central (USDA FoodData Central label data).
| Drink (container) | Caffeine | Sugar | Sweetened with |
|---|---|---|---|
| Red Bull Sugarfree (8.4 oz) | 80 mg | 0 g | Aspartame, acesulfame K |
| Red Bull (8.4 oz) | 80 mg | 27 g | Sugar (sucrose), glucose |
| Guayakí Sparkling Classic Gold yerba mate (12 oz) | 120 mg | 24 g | Organic cane sugar |
| Guayakí Enlighten Mint yerba mate (15.5 oz) | 150 mg | 28 g | Organic cane sugar, honey |
| Monster Energy Original (16 oz) | 160 mg | About 52 g | Sugar, glucose, sucralose |
| Celsius (12 oz) | 200 mg | 0 g | Sucralose |
| Alani Nu Energy (12 oz) | 200 mg | 0 g | Erythritol, sucralose, acesulfame K |
| C4 Energy (12 oz) | 200 mg | 0 g | Sucralose, acesulfame K |
| Bang (16 oz) | 300 mg | 0 g | Sucralose, acesulfame K |
The Monster label lists 25.9 grams of sugar per 8-ounce serving, and a 16-ounce can holds two servings, so the can has about 52 grams, by our calculation (USDA FoodData Central label data). Label records in the database date from 2021 to 2023, and recipes change, so check the can you buy (USDA FoodData Central label data).
How much sugar is in energy drinks?
A regular energy drink can use up most or all of your daily added sugar budget. According to the FDA, the Daily Value for added sugars is 50 grams, which matches the Dietary Guidelines advice to keep added sugars under 10% of calories on a 2,000-calorie diet (FDA).
- A regular 8.4-ounce Red Bull has 27 grams of sugar (USDA FoodData Central label data), about 54% of the Daily Value, by our calculation.
- A 16-ounce Monster Energy has about 52 grams (USDA FoodData Central label data), slightly more than the full Daily Value, by our calculation.
- A 15.5-ounce Guayakí Enlighten Mint has 27.9 grams of added sugar (USDA FoodData Central label data), about 56% of the Daily Value, by our calculation.
Zero-sugar versions remove that sugar, which is the single biggest step toward a healthier can.
Are sugar-free energy drinks healthier?
On sugar, yes; on caffeine, not necessarily. According to the CSPI caffeine chart, sugar-free Red Bull has the same 80 mg of caffeine as the regular version (CSPI), and most zero-sugar brands in the table have 200 to 300 mg per can (CSPI).
Zero-sugar drinks use sweeteners such as sucralose, aspartame, acesulfame K or erythritol (USDA FoodData Central label data). The FDA says sweeteners it has authorized are safe for the general population under their approved conditions of use, and it disagrees with the 2023 classification of aspartame as a possible carcinogen by the International Agency for Research on Cancer (FDA).
How much caffeine is too much in a day?
According to the FDA, 400 mg a day is an amount not generally linked to negative effects, but sensitivity varies widely, and some medical conditions and medicines make people more sensitive (FDA). That one-day amount includes every source, and the FDA says there is no difference between natural caffeine and caffeine added to a drink (FDA).
Measured against that FDA figure, one 200 mg can is half of 400 mg, and a 300 mg can is three-quarters, according to our calculation. Signs you have had too much include a fast heart rate, palpitations, higher blood pressure, trouble sleeping, anxiety, jitters, an upset stomach, nausea and headache (FDA). According to the FDA, rapidly taking in around 1,200 mg can cause toxic effects such as seizures (FDA). For more, see how much caffeine is too much and how to get rid of caffeine jitters.
Do energy drinks actually work?
Mostly through caffeine. Studies have found that energy drinks can improve physical endurance and may improve alertness and reaction time, but they may also make your hands less steady (NCCIH). Caffeine is the main active ingredient, and guarana adds more caffeine (NCCIH). If you rely on cans to get through the afternoon, see how to get more energy for habits with research behind them.
Is coffee or tea healthier than an energy drink?
For many people, yes, as long as you keep sugar low. According to the FDA, a typical 12-ounce cup of brewed coffee has 113 to 247 mg of caffeine, black tea about 71 mg and green tea about 37 mg (FDA), with no added sugar or sweeteners unless you add them.
Tea gives a gentler dose, and matcha and green tea also contain L-theanine. See how much caffeine is in matcha, matcha vs coffee and yerba mate.
Can you mix energy drinks with alcohol?
It is not a good idea. People who combine caffeinated drinks with alcohol may feel less drunk than they are, while their coordination and reaction time are just as impaired (NCCIH). People who mix the two are also more likely to binge drink and to drive drunk or ride with a driver who has been drinking (NCCIH). See is alcohol a stimulant or a depressant.
Who should avoid energy drinks?
Talk to your health care provider before drinking energy drinks if you have a heart condition, high blood pressure, anxiety or sleep problems, or take medicines that affect your heart or how you handle caffeine. Large amounts of caffeine may cause heart rhythm problems and raise heart rate and blood pressure (NCCIH), and some conditions and medicines increase sensitivity to caffeine (FDA). The FDA also suggests asking a provider about caffeine if you are pregnant, trying to become pregnant or breastfeeding (FDA).
Common myths (quick reality check)
Myth: Sugar-free energy drinks have less caffeine. Reality: Not necessarily. Sugar-free Red Bull has the same 80 mg as the regular version, and many zero-sugar cans have 200 to 300 mg (CSPI).
Myth: Natural caffeine from guarana or green tea is gentler. Reality: The FDA says the body handles natural and added caffeine the same way (FDA), and guarana simply adds more caffeine (NCCIH).
Myth: One can a day is always fine. Reality: It depends on the can and your other caffeine. A 300 mg can plus two cups of coffee can push you past 400 mg (FDA) (CSPI).
Frequently asked questions (FAQ)
What is the healthiest energy drink to drink every day?
One with no added sugar and a moderate amount of caffeine that keeps your total from all sources under about 400 mg a day, the amount the FDA cites for most adults. Unsweetened coffee or tea is a simpler daily option.
Is Celsius healthy?
According to CSPI and its label, a 12-ounce Celsius has no sugar and 200 mg of caffeine, which is half of 400 mg. It is sweetened with sucralose and also contains guarana and green tea extract.
Is Red Bull or Monster healthier?
Sugar-free Red Bull has the least sugar and caffeine of the two brands. According to their labels and CSPI, a regular 8.4-ounce Red Bull has 27 g of sugar and 80 mg of caffeine, while a 16-ounce Monster has about 52 g of sugar and 160 mg of caffeine.
Are energy drinks bad for your heart?
Large amounts of caffeine can raise heart rate and blood pressure and may cause heart rhythm problems. If you have a heart condition, ask your doctor before drinking them.
How many energy drinks a day is safe?
Count caffeine, not cans. Most adults can have up to about 400 mg a day from all sources, so one 200 mg can is already half of that.
Is yerba mate healthier than energy drinks?
It depends on the sugar. Sweetened canned yerba mate can have 24 to 28 g of added sugar, similar to a regular Red Bull, so check the label.
What is a healthy alternative to energy drinks?
Unsweetened coffee, black tea, green tea or matcha give you caffeine without added sugar or sweeteners. Sleep, daylight and movement also help your energy.
Related guides
- Caffeine in energy drinks
- How much caffeine is too much?
- Does matcha have caffeine?
- Matcha vs coffee
- L-theanine and caffeine
- Yerba mate
- How much caffeine is in tea?
- How to get more energy
Disclaimer and when to seek help
This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Red Bull, Monster, Celsius, Alani Nu, C4, Bang and Guayakí are trademarks of their respective owners. OurJrney is not affiliated with or endorsed by these companies. OurJrney sells its own matcha drink products, which are not included in this comparison. Product figures come from the sources cited and may change; check the current label. Talk to your health care provider about caffeine if you have a heart condition, high blood pressure, anxiety or sleep problems, take medicines, or are pregnant or breastfeeding.
References
- Center for Science in the Public Interest. "Caffeine chart" Last updated March-April 2025.
- US Department of Agriculture. FoodData Central, branded food label records: FDC IDs 2578053 and 2493128 (Red Bull), 2041916 (Monster Energy), 2592325 (Celsius), 2462613 (Alani Nu), 2384679 (C4), 2399849 (Bang), 2585801 and 2585795 (Guayakí).
- US Food and Drug Administration. "Spilling the Beans: How Much Caffeine Is Too Much?"
- US Food and Drug Administration. "Added Sugars on the Nutrition Facts Label"
- US Food and Drug Administration. "Aspartame and Other Sweeteners in Food"
- National Center for Complementary and Integrative Health. "Energy Drinks"
