I’ll be honest. Of all the “sparkling” drinks out there, Perrier is not my favorite. But I often buy it in Starbucks anyway when I go there to do work. Now, why on Earth would I do that? Why buy a drink I don’t even love? Well, because nutritionally, it’s a pretty good choice.
Perrier is a sugar-free, zero-calorie sparkling mineral water that is widely considered healthy. Unlike many other fizzy drinks, Perrier does not have artificial sweeteners, sugar, stevia, or any sweetener at all. It is also free of added sodium and artificial colors.
Below, I’ll discuss whether Perrier is good for hydration, weight loss, dental health, and more. We’ll look closer at the mineral content, the “natural flavors” in the flavored versions of Perrier, and the ingredients of “Perrier Energize” (the version with caffeine).
Is Perrier Good for You?
Here are the 13 questions we’re going to cover on Perrier nutrition. Click to skip ahead to any of them—or just scroll down to read it all:
- What Ingredients Are in Perrier?
- What Are the Minerals in Perrier?
- Is Perrier Good for Hydration?
- Is Perrier Good for Weight Loss?
- Does Perrier Have Artificial Sweeteners?
- What Are the “Natural Flavors” in Flavored Perrier?
- Does Perrier Have Sugar or Carbs?
- Is Perrier Bad for Your Teeth?
- Is Perrier Low in Sodium?
- Does Perrier Have Caffeine?
- Is It Ok to Drink Perrier Every Day?
- Is Perrier Healthier Than La Croix?
- Is Perrier Vegan?
1. What Ingredients Are in Perrier?
Let’s start by looking at what Perrier actually has in it. We’ll look at 3 different products: The original Perrier, a flavored Perrier, and Perrier Energize.
I’ll share my observations after the table:
|Perrier Original||Carbonated Mineral Water.|
|Perrier Lemon||Carbonated Mineral Water, Natural Flavors.|
|Perrier Energize||Mineral Water, Organic Yerba Mate Extract, Organic Cane Sugar, Carbon Dioxide, Citric Acid (To Preserve Freshness), Natural Flavors, Organic Green Coffee Extract (Caffeine).|
Here’s what I notice about these ingredients:
- Most Perrier has minimal ingredients. Many beverages have long lists of chemical-sounding ingredients. Not Perrier. Their non-caffeinated drinks only have 1 or 2 ingredients. Perrier Energize has more, but still there’s nothing too crazy.
- Most Perrier is free of sugar. This applies to Perrier Original and the basic flavors, although not Perrier Energize. It means most Perrier doesn’t have the empty calories found in most drinks, and that’s generally good. Below, we’ll look more at Perrier for weight loss.
- Perrier is free of artificial sweeteners. Most artificial sweeteners have been associated with possible health risks, particularly effects on gut health. But with Perrier, you don’t have to worry about those at all.
- Perrier has no artificial colors. Many drinks on the market today have artificial colors. These dyes are controversial for safety, causing hyperactivity in some children and possibly other issues. So it’s great Perrier doesn’t have any.
- Many Perrier drinks have “Natural Flavors.” This doesn’t apply to Perrier Original but to most of the rest. But what are “natural flavors” exactly? We’ll discuss the details below, but it’s generally not anything to worry about.
- Perrier has caffeinated and non-caffeinated drinks. This is nice because you can choose the option best for you. However, the caffeinated drink (Perrier Energize) also comes with added sugar. So you can’t get the caffeine without sugar. More detail on Perrier Energize’s caffeine content below.
- Perrier doesn’t have added electrolytes. Mineral water has some natural electrolytes, but it’s not much compared to sports drinks like Gatorade or oral rehydration solutions like Pedialyte. So if you’re sweating a lot, Perrier may not be the best. See below for more on Perrier and hydration.
Overall, the listed ingredients for most Perrier drinks are pretty “clean.” There are no artificial sweeteners or colors or anything really controversial. But it depends which product you choose—Perrier Energize does have added cane sugar.
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2. What Are the Minerals in Perrier?
One liter of Perrier has roughly the following mineral content:
- 155mg of calcium
- 6mg of magnesium
- 445mg of bicarbonate
- 0mg of potassium
- 11mg of sodium
- 25mg of chloride
- 46mg of sulfate
That comes out to a total of 688mg of mineral content per liter of Perrier. That is only about 70% of the total mineral content of S.Pellegrino (1,002mg) and less than one-third of the mineral content of Gerolsteiner (2,479mg) per liter. (source)
As you can see, the most plentiful minerals in Perrier are bicarbonate and calcium.
3. Is Perrier Good for Hydration?
Perrier can play a role in hydration, as it is mostly water. The only other ingredients it has are natural minerals and carbonation. Even flavored Perrier drinks only add natural flavors to that.
However, Perrier may not be optimal if you’re acutely dehydrated or at risk of dehydration. In that case, you should probably drink an oral rehydration solution (ORS) like Pedialyte or a homemade ORS—or at least a sports drinks like Gatorade (or Gatorade Zero).
If you’re seriously trying to rehydrate yourself, you’ll need added electrolytes. Perrier has some electrolytes naturally, but the sodium is very low. And there is no sugar. Both of those are typically recommended for serious rehydration.
Another thing to note: Just because Perrier can help with routine hydration, that doesn’t mean you should replace all your water with it. Read the sections below on natural flavors and whether Perrier is bad for your teeth before considering anything like that.
But yes, Perrier is hydrating. It’s mostly water. Perrier and other mineral waters can count toward your overall “water intake” for most practical purposes.
4. Is Perrier Good for Weight Loss?
One of the reasons people choose zero-calorie drinks like Perrier is to help with weight management. But this issue can sometimes get complicated.
For example, evidence shows that artificial sweeteners are surprisingly ineffective for weight loss. Some evidence even suggests they can even cause weight gain. This means some “diets drinks” may not actually be great for weight loss.
But is there any reason why Perrier wouldn’t be ideal for weight loss?
Perrier Original and Perrier flavored mineral waters can be great for weight loss. For every 12 ounces of sugary beverages that you replace with zero-calorie Perrier, you will consume about 150 fewer calories. That change alone could cause weight loss over time, even without any other diet or lifestyle changes.
Replacing high-calorie drinks with Perrier is essentially the same as replacing them with plain water. Again, the basic ingredients in most Perrier drinks—carbonated mineral water and natural flavors—don’t have calories or any known detrimental effect on weight loss.
Perrier Energize could be included in a weight-loss diet, too, but it does have added calories from sugar. Therefore, it may not be as good for weight loss as the zero-calorie Perrier drinks.
But always remember: The key to weight loss is your overall calorie balance. If you switch to Perrier but then you eat a lot more food, you could cancel out the impact and stay stuck in a weight-loss plateau.
5. Does Perrier Have Artificial Sweeteners?
Perrier does not have aspartame, sucralose, or any other artificial sweeteners. Perrier doesn’t have sugar or stevia, either—except for the sugar in Perrier Energize. Most of the flavors in Perrier drinks come only from “natural flavors.”
Here are a few of the concerns with artificial sweeteners:
- Studies show consumption of diet drinks with artificial sweeteners was linked to three times higher risk of stroke and dementia.
- There’s evidence that rodents develop cancer when exposed to aspartame over their lifespan.
- Research has linked aspartame to weight gain and increased appetite.
- Sucralose is a migraine trigger for some people. (source, source)
- Sucralose and other artificial sweeteners may increase insulin resistance via multiple mechanisms.
- A breakdown product of acesulfame K (acetoacetamide) may damage the thyroid. (source)
- And more, which you can read about here.
Overall, the long-term health impacts of artificial sweeteners are not fully known. But it’s awesome when a product like Perrier can help us avoid all the uncertainty by not using them.
Side note: Erythritol, monk fruit, and stevia seem to be healthier zero-calorie sweeteners. But there are still uncertainties about how the body reacts to them in the longer term. I discussed that a bit in my Zevia soda review.
- Is Perrier healthier than diet soda? Perrier is generally considered healthier than diet soda. Most diet sodas have artificial sweeteners and other controversial ingredients like artificial colors, caramel color, phosphoric acid, and so on. Perrier’s ingredients are generally simpler and more widely regarded as healthy.
6. What Are the “Natural Flavors” in Flavored Perrier?
Drinks like Perrier Lemon and other flavors only have two ingredients: Carbonated mineral water and natural flavors. But what are “natural flavors,” really? It’s not actual fruit juice, as that would add natural sugar and calories. So, what is it?
Well, Perrier is owned by Nestle, and there’s a page on the Nestle website explaining the natural flavors in Perrier this way:
“PERRIER Sparkling Natural Spring Water with Natural flavours are made with flavours extracted from natural sources through a non-chemical process. This allows us to extract real fruit essence from the fruit, providing a uniquely refreshing flavour without added calories and sugar. ” (source)
So, this doesn’t give us every detail we might want—but we can understand that the natural flavors are basically “extracted” from fruit.
If you look at other sparkling water brands’ statements about their natural flavors, they usually say something similar—it’s mostly oils, extracts, or “essences” of fruits. LaCroix, Bubly, and Waterloo have all said similar things. So, it’s not surprising if this is true of Perrier, as well.
But the lack of details in these companies explanations can be concerning to some. Some consumers have concerns about chemicals that can be legally found in “natural flavors,” such as propylene glycol.
Propylene glycol is a food additive sometimes used as a solvent in “natural flavors.” Legally, it doesn’t need to be listed as an ingredient. But some people are freaked out by the fact that it’s also found in antifreeze and paint.
Some flavored water companies have actually faced class-action lawsuits based on the misleading use of the word “natural” for a product that has propylene glycol in the “natural flavors.” (Propylene glycol is made from fossil fuels.)
All the chemicals allowed in “natural flavors” are “generally recognized as safe” (GRAS) by the FDA. So, everything should be fine, safety-wise. (Propylene glycol seems to be quite harmless, for instance.)
That said, we don’t know exactly what is in Perrier’s natural flavors. They said the flavors are extracted with a “non-chemical process.” But technically, that doesn’t mean there aren’t unlisted chemical solvents in the final product (such as propylene glycol).
You probably have nothing to worry about with the natural flavors in Perrier (or any other flavored water). Personally, I drink them, and I don’t worry about it. But unfortunately, it’s still hard to know for sure exactly what’s in there.
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7. Does Perrier Have Sugar or Carbs?
Most Perrier drinks do not have any sugar or carbs. This means most Perrier drinks are suitable for keto and other low-carb diets. However, Perrier Energize does have 7g of added sugar and 8g of total carbs per can (11.15 fl oz).
Most Perrier drinks simply have subtle “natural flavors,” or just plain carbonated mineral water. These do not add any calories or carbs. So Perrier is generally okay for even the strictest low-carb dieters.
- Can diabetics drink Perrier? Perrier is generally suitable for diabetics, as it does not have any carbs or sugars. It also avoids potential problems with diet sodas that may worsen carb sensitivity over time by using zero-calorie sweeteners.
- Does Perrier break a fast? Perrier does not break a fast, as it has no calories. In fact, many people drink sparkling mineral water during a fast because it gives a sensation in your mouth and throat which may help to satisfy hunger without calories.
8. Is Perrier Bad for Your Teeth?
Research suggests unsweetened sparkling waters like Perrier are only “minimally erosive” to tooth enamel. In comparison, many other flavored drinks are strongly erosive. Although Perrier does have “carbonic acid” from its carbonation, it is not very bad for your teeth.
Tooth enamel is the hardest substance in the human body. So, even though Perrier is acidic, it should not powerful enough to damage tooth enamel significantly.
However, many dentists acknowledge that regularly drinking sparkling water could still lead to some tooth erosion. Therefore, if you want to be extra careful, here are some tips for minimizing tooth damage from Perrier:
- Don’t drink Perrier or other fizzy beverages all day—instead, limit them to meal times, or just once or twice per day.
- Don’t swish your Perrier around your mouth or hold it in your mouth for a long time.
- Consider drinking your sparkling mineral water through a straw.
- Rinse out your mouth with water after drinking Perrier or other carbonated drinks.
- What is the pH of Perrier? Perrier was measured as 4.68 pH when cold and 5.25 pH when warm. This means Perrier is indeed acidic. However, it is less acidic than most beverages, including Gatorade, Coca-Cola, and orange juice.
9. Is Perrier Low in Sodium?
Perrier is very low in sodium, with less than 10mg of sodium per liter. In fact, the nutrition facts label shows 0mg of sodium per serving for all Perrier flavors I checked. Perrier is a good choice for people on low-sodium diets who like sparkling mineral water.
As a mineral water, Perrier does have some naturally occurring minerals, and sodium is a mineral. However, based on the measurements I found, there is less than 10mg of sodium per liter of Perrier. And there is no added sodium.
Some flavored water drinks, like Propel, come with added electrolytes that include sodium. If you’re drinking a lot, that added sodium can really add up. But Perrier does not have added sodium. So, no worries!
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10. Does Perrier Have Caffeine?
Normal Perrier is caffeine free, but Perrier Energize has 99 mg of caffeine per can (11.15 fl oz). That’s a significant amount of caffeine—more than an 8 oz can of Red Bull, and about the same as an 8 oz cup of coffee.
Here is a caffeine comparison chart with more reference points for comparison:
|Bang Energy Drink (16 oz)||300 mg|
|5-Hour Energy Regular Strength (1.9 oz)||200 mg|
|Folger’s Classic Roast Coffee (12 oz)||120-160 mg|
|Perrier Energize (11.15 oz)||99 mg|
|Red-Bull (8.4 oz)||80 mg|
|V8 Energy (8 oz)||80 mg|
|Hint Energy (16 oz)||60 mg|
|Lipton Black Tea (1 bag, brewed)||55 mg|
|Bubly Bounce (12 oz)||35 mg|
|Coca-Cola (12 oz)||34 mg|
|AHA Caffeinated (12 oz)||30 mg|
|Barq’s Root Beer (12 oz)||22 mg|
As you can see, Perrier Energize has only has about 1/3 of the caffeine of Bang Energy Drink per can. But at the same time, it has almost 3 times as much caffeine as Coca-Cola per can. So, it’s really in the middle.
- Does Perrier Give You Energy? Normal Perrier does not give you caffeine or calories, and it is definitely not an energy drink. However, Perrier Energize should provide energy from its 99mg of caffeine per can, which is actually more than some energy drinks have.
11. Is It Ok to Drink Perrier Every Day?
Drinking Perrier every day would be fine for most people. Regular Perrier doesn’t have any unhealthy ingredients or anything that would become toxic when consumed daily. It’s just carbonated mineral water.
If you’re drinking Perrier Energize every day, you should be aware of your total caffeine intake and how that may affect your sleep, mood, and more. You should also be aware of your total sugar and calorie intake.
The American Heart Association recommends a limit of 25g of added sugar per day for women and 36g per day for men. Most kinds of Perrier are sugar-free, but each can of Perrier Energize has 7g of added sugar.
So if you’re drinking Perrier Energize, that means about 3.5 cans for women and 5 cans for men should be the daily limit. And that’s if you’re not consuming any other sugar all day long.
12. Is Perrier Healthier Than LaCroix?
Perrier and LaCroix are nutritionally similar. They are both free of calories, sugar, carbs, artificial sweeteners, and artificial colors. They are both healthy drinks. Perrier may be slightly healthier because of having some naturally occurring minerals, but it’s likely not a big difference.
Nutritionally, Perrier and LaCroix are both great. They both avoid all the main nutritional traps that drinks fall into.
The same goes for other sparkling mineral waters like Gerolsteiner, Topo Chico, and S.Pellegrino. And the same goes for other seltzer waters like Bubly, Waterloo, and AHA. If it’s just carbonated water—or just carbonated water and “natural flavors”—it’s pretty healthy.
13. Is Perrier Vegan?
Perrier is vegan-friendly. None of the Perrier product lines have milk, eggs, honey, or any other animal by-products.
In fact, Perrier may be even “more vegan” than some competing products, as many competing drinks are sweetened with cane sugar that was filtered with animal bone char. With Perrier, there’s really no contentious ingredients at all.
Even Perrier Energize uses organic cane sugar, which is not filtered with animal bone char. So, it’s vegan approved for sure.
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