Olipop is a better choice than regular soda for kids, but it’s not a perfect drink for children either. With only 4 grams of sugar per can (compared to 39 grams in a Coca-Cola), it sidesteps the biggest problem with traditional soft drinks. But its 9 grams of prebiotic fiber, caffeine in certain flavors, and use of stevia raise separate questions worth understanding before you hand one to your child.
Sugar: A Major Improvement Over Regular Soda
A 12-ounce can of Olipop contains about 4 grams of sugar, roughly one-tenth of what’s in a same-sized Coca-Cola. That’s a meaningful difference. Most of the sweetness in Olipop comes from stevia, a plant-based sweetener that the FDA classifies as “generally recognized as safe.” The American Academy of Pediatrics hasn’t issued a formal recommendation against stevia specifically, but its 2019 policy statement on non-nutritive sweeteners flagged gaps in our understanding of how these sweeteners affect children’s weight, taste preferences, and long-term health. The AAP has called for better labeling so families can track how much of these sweeteners kids are actually consuming.
One practical concern: if kids get used to intensely sweet, zero-calorie sweeteners early, it may shape what they expect drinks and food to taste like. That’s not unique to Olipop, but it’s worth keeping in mind if your child is drinking these regularly.
9 Grams of Fiber Per Can
Olipop’s main selling point is its prebiotic fiber, sourced from ingredients like chicory root, Jerusalem artichoke, and cassava. Nine grams per can is a significant amount, especially for younger children. Kids ages 1 to 3 need about 19 grams of fiber per day total. Kids ages 4 to 8 need around 25 grams, and older kids need 26 to 31 grams depending on age and sex.
A single can delivers roughly half a toddler’s daily fiber needs, or about a third for a school-age child. That sounds like a good thing, but dumping that much fiber into a small stomach all at once can cause gas, bloating, cramps, or diarrhea, particularly if your child doesn’t normally eat a high-fiber diet. Research published in the International Journal of Food Sciences and Nutrition found that moderate amounts of inulin (a key fiber in Olipop) are well tolerated in healthy children. But “moderate” is doing a lot of work in that sentence. If your child also eats fiber-rich foods throughout the day, one full can on top of that could push past their comfort zone. Splitting a can or offering half to a younger child is a reasonable approach.
Some Flavors Contain Caffeine
This is the detail most parents miss. Olipop’s Vintage Cola, Cherry Cola, and Doctor Goodwin flavors each contain 50 mg of caffeine per can. Ridge Rush contains 60 mg. That’s roughly half a cup of coffee.
The American Academy of Pediatrics recommends that children under 12 avoid caffeine entirely and that teens ages 12 to 18 stay under 100 mg per day. A single can of Olipop Vintage Cola would put a teenager at half their daily limit and would exceed what’s recommended for any child under 12. Many of Olipop’s other flavors, like Strawberry Vanilla or Orange Squeeze, are caffeine-free. If your child is drinking Olipop, checking the specific flavor matters.
Effects on Teeth
Olipop is still a carbonated, slightly acidic drink. It contains ingredients like citric acid and apple cider vinegar that can weaken tooth enamel over time, particularly with frequent consumption. The American Dental Association has noted that prebiotic sodas, while less damaging than traditional sodas, still carry a risk of enamel erosion because of their acidic ingredients. Drinking it with a meal rather than sipping throughout the day, or using a straw, can reduce contact with teeth.
What About Apple Cider Vinegar?
Olipop contains a small amount of apple cider vinegar, which sometimes concerns parents. UCLA Health has addressed this directly: the quantity in prebiotic sodas is small enough that it’s “likely of very little to no concern for children.” Apple cider vinegar can cause indigestion in larger amounts, but the dose in a can of Olipop is well below that threshold.
How to Think About Olipop for Your Child
If your child currently drinks regular soda and you’re looking for a swap, Olipop is a genuinely better option on sugar alone. The prebiotic fiber is a bonus if their diet is otherwise low in fiber, though it’s not a replacement for fiber from whole foods like fruits, vegetables, and beans, which come with vitamins and other nutrients a soda can’t provide.
For younger kids, especially under 5 or 6, the combination of concentrated fiber, stevia, and carbonation makes it worth limiting to an occasional treat rather than a daily drink. For older kids and teens, a caffeine-free flavor in moderation is reasonable. The biggest thing to watch for is digestive discomfort from the fiber, and to avoid the caffeinated flavors for anyone under 12. Water and milk remain the drinks pediatricians recommend most for children of all ages.