Crystal Light is a brand of beverages that come in a variety of flavors. The drinks have little or no calories and contain zero sugar and fat.
While it may save you from added sugar, Crystal Light doesn’t contain important nutrients. Here, we look at the pros, the cons, and available facts concerning Crystal Light and your health.
Ingredients and Nutrition
There are many varieties of Crystal Light, but the basic ingredients are citric acid, potassium citrate, maltodextrin, calcium phosphate, and acesulfame potassium, as listed by the U.S. Food and Drug Administration’s (FDA) FoodData Central. Some varieties of Crystal Light also have small amounts of natural and artificial flavors, soy lecithin, and artificial color.
Here’s a brief explanation of each of the main ingredients:
- Citric acid: a naturally occurring substance used as a preservative and as a sour flavoring agent, according to Chemical Safety Facts
- Potassium citrate: a form of the mineral potassium used as a preservative, per the FDA
- Acacia gum: an ingredient used as a thickening and stabilizing agent, according to the International Food Additives Council
- Potassium sorbate: a preservative, per the U.S. Department of Agriculture (USDA)
- Sucralose: an artificial sweetener
- Aspartame: an artificial sweetener
All of these ingredients are approved for use in foods and beverages by the FDA, and all are considered “generally recognized as safe,” or GRAS.
The nutrients in Crystal Light differ based on which type you’re drinking. But generally, according to the FDA, a ½ packet of the beverage contains:
- Calories: 5
- Total fat: 0 grams (g)
- Cholesterol: 0 milligrams (mg)
- Sodium: 35 mg
- Total carbs: 0 g
- Dietary fiber: 0 g
- Sugar: 0 g
- Protein: 0 g
A food or drink can be considered nutritious when it provides nutrients that support your well-being. That being said, Crystal Light may not be the most nutritious drink choice — but if you’re using it to replace other calorie- and sugar-rich drinks, it might be a better option for your health.
Crystal Light and Weight Management
For every 8-ounce (oz) glass of a Crystal Light drink from the classic line, you get about 5 calories and no sugar, according to FoodData Central. That makes Crystal Light a good alternative to sodas and other beverages high in calories and sugar.
Replacing sodas, juices, and other high-calorie and sugar-laden drinks with Crystal Light could in this instance help you lose weight because you’re taking in fewer calories.
Crystal Light may also help you stay hydrated. Crystal Light’s refreshing flavor can make the process of drinking water a lot more appealing for many people. This can help people manage their weight because thirst is often misconstrued as hunger, according to the Cleveland Clinic.
With few calories and no sugar, Crystal Light sounds like an ideal option for weight loss, but can its artificial additives make you gain weight? On its own, Crystal Light probably won’t make you gain weight, says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and an adjunct professor at New York University.
But many people who drink diet beverages tend to compensate for the “calories saved” with high-calorie food. “Crystal Light is also so sweet that your palate may get used to the super sweetness, causing you to crave sweet foods,” Young adds.
Is Crystal Light Safe to Drink, and Does It Have Any Side Effects?
There are two main ingredients in Crystal Light that have sparked controversy: artificial colors and artificial sweeteners, such as sucralose and aspartame. Although the FDA has declared both to be safe, there has been quite a bit of research both for and against these ingredients.
If you’re looking to avoid additives, Crystal Light Pure is a version of Crystal Light without artificial sweeteners, flavors, or preservatives. Crystal Light Pure uses sugar, dried corn syrup, and stevia leaf extract instead of aspartame. But this is still a processed beverage, so there are healthier options available.
Artificial Colors
Crystal Light has a variety of artificial colors in its drink mixes, including yellow 5, red 40, and blue 1.
The FDA reports that some people may have allergic reactions to color additives such as yellow 5, which can cause itchiness and hives, although it is rare.
Artificial food dyes have been associated with allergic reactions; behavioral problems in children, including attention deficit disorder (ADD) and attention deficit hyperactivity disorder (ADHD); neurobehavioral disorders; and autoimmune disorders, according to a study published in May 2024 in the International Journal of Environmental Research and Public Health, although more research is needed.
In 2025, the FDA encouraged food manufacturers to phase out the use of petroleum-based food dyes, which include the dyes used in Crystal Light, due to these health concerns.
Artificial Sweeteners
Theoretically, replacing caloric sweeteners with artificial sweeteners can help you take in fewer calories without having to give up sweet foods. But some experts claim this may not work so perfectly.
Drinking (or eating) artificial sweeteners may make some people think that it gives them more room in their diet for high-calorie foods. This would cancel out any calorie reduction and could lead to a calorie surplus, says Harvard Health Publishing.
The other concern is that artificial sweeteners might alter the way people taste food. The intense sweetness of these ingredients can make naturally sweet foods, like fruit and certain vegetables, taste less sweet in comparison. This can lead you to eat less of these nutritious foods and reach for more nutrient-deficient artificially flavored foods instead.
It’s also worth noting that artificial sweeteners have been associated with side effects such as headaches and depressive symptoms, according to studies published in JAMA Network Open and Frontiers in Nutrition.
Does Crystal Light Have Side Effects?
Artificial sweeteners and colors, like those found in Crystal Light, have been linked to allergic reactions or sensitivities, headaches, and other symptoms. But because more research on these ingredients needs to be done, it would be a stretch to say that moderate use of Crystal Light alone can cause these side effects. If anything, you might experience a bit of an aftertaste from the artificial sweeteners.
Special Conditions and Dietary Considerations
While drinking Crystal Light in moderation is unlikely to cause side effects in a healthy adult, there are some considerations to take into account if you have underlying medical conditions or are following certain diets.
Diabetes
Alternative sweeteners such as aspartame don’t affect your blood sugar, according to the Mayo Clinic. People with diabetes can have most sugar substitutes, including aspartame, sucralose, and stevia.
But sucralose in foods has been linked to reduced insulin sensitivity, per research published in September 2018 in Nutrients. Still, more research is needed to confirm any sucralose-related side effects.
“Any side effects of sucralose are relatively unknown,” says Cheryl Mussatto, RD, author of The Nourished Brain. “Stevia [found in some Crystal Light products] has been shown to possibly lower blood pressure and lower blood sugar levels in people with diabetes. Used in moderation — no more than 2 cups, or 16 ounces a day [of Crystal Light] — it should be fine.”
Phenylketonuria
Phenylketonuria is a condition caused by having too much of the amino acid phenylalanine in the body, according to the Mayo Clinic. You get phenylalanine from foods like fish, eggs, meat, and dairy products. It also happens to be one of the ingredients in aspartame, which is an ingredient in Crystal Light.
Because people with phenylketonuria aren’t able to properly digest phenylalanine, aspartame can be highly toxic for them.
Kidney Disease
“Crystal Light is considered to be an appropriate beverage for those with kidney disease,” Mussatto says. “It’s a much better alternative than sodas or other beverages high in calories and sugar. When added to water, Crystal Light can be a great motivator for drinking more fluid. It tastes sweet and provides essential water for keeping the kidneys operating more smoothly throughout the day.”
Dyskinesia, Sleep Disorders, and Anxiety Conditions
The Mayo Clinic recommends limiting aspartame in your diet if you have:
- Tardive dyskinesia
- Sleep disorders
- Anxiety disorder or other mental health conditions
- If you take neuroleptics, which are medications that contain levodopa (such as Sinemet or Rytary) or monoamine oxidase inhibitors
Pregnancy
Hydration is important, especially during pregnancy and breastfeeding, according to the Mayo Clinic. Plain water is ideal, but you can have other drinks that contain mostly water, so long as they aren’t high in sugar.
Beverages like Crystal Light may fit the bill. They’re hydrating, have no sugar, and contain very few calories.
Although research on the effects of alternative sweeteners on pregnancy remains inconclusive, there have been some studies that raise a red flag. Some evidence suggests a small possible risk for preterm birth and increased infant size, according to a review study in Public Health Nutrition. However, they are still considered safe to consume in pregnancy.
Keto Diet
Given that Crystal light has no sugar, little to no carbs, and doesn’t raise blood sugar, it would seem fitting for a keto diet.
Yet some people report getting headaches on the keto diet, according to the Mayo Clinic. Because headaches could be a potential side effect of artificial sweeteners, it may not be the best idea to have Crystal Light if you’re going keto. But you can try it and see how it affects you.
Fasting
Some people rely on diet sodas and other artificially sweetened drinks to make it through a fast. After all, these drinks have few calories and provide good flavor.
More research is necessary to determine the effects of artificial sweeteners on fasting. The Cleveland Clinic recommends avoiding artificial sweeteners while fasting.
Alternatives to Crystal Light
There are plenty of alternatives to Crystal Light that are free from artificial sweeteners, flavors, coloring, and preservatives. If you’re looking to replace Crystal Light, seek out products that also provide nutrients, such as vitamin C, probiotics, and electrolyte minerals.
You can make homemade flavored water by combining fresh fruits such as raspberries, peaches, lemons, pineapple, and oranges, and some erythritol simple syrup in a glass or jug and stir. The result: a zero-calorie, sweetened fruit drink with all-natural ingredients.
Some other good options include:
- Kombucha
- Flavored water
- Coconut water
- Sparkling water with a splash of lemon or lime
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