Fizzy, sweet, and super refreshing, sodas can be a super satisfying treat in the heat of the summer months. However, because of the added sugars in these drinks, they should always be consumed in smaller portions or on special occasions.
Research shows that regularly drinking soda is linked to health issues such as weight gain and increased risk of diseases like type 2 diabetes and heart disease. The primary culprit behind these risks is the high sugar content in these beverages.
The American Heart Association recommends keeping your added sugar intake to 25 grams for women and 36 grams for men, but most sodas contain much more than that. A 12-ounce can of soda starts at around 30 grams of sugar, with larger 20-ounce bottles carrying between 70-80 grams of added sugar. And without any protein, fiber, or other nutrients, you are consuming empty sugar calories.
What are the soda brands with the most sugar? Read on to learn about some of the unhealthiest sodas currently on the market, ranked from the lowest to highest amount of added sugar.
The Top 10 Sodas That Have the Most Sugar
- Crush Pineapple (85 g sugar)
- Crush Peach (81 g sugar)
- Sunkist Fruit Punch (80 g sugar)
- Fanta Pineapple (80 g sugar)
- Mug Cream Soda (79 g sugar)
- Mello Yello (78 g sugar)
- Mountain Dew (77 g sugar)
- Mountain Dew Live Wire (77 g sugar)
- Fanta Mango (76 g sugar)
- Crush Strawberry (76 g sugar)
UNHEALTHIEST SODAS, RANKED FROM LOWEST TO HIGHEST SUGAR
Seagram's Ginger Ale
Sugar per 20-ounce bottle: 56 grams
Although ginger ale is often suggested as a remedy for an upset stomach when flying, you might want to reach for sparkling water instead—especially now that you know Seagram's Ginger Ale contains more than a day's worth of added sugar. And as for the ginger? It's just ginger extract, listed fourth after carbonated water, high fructose corn syrup, and citric acid.
Canada Dry Ginger Ale
Sugar per 12-ounce can: 59 grams
Canada Dry Ginger Ale is often marketed as a refreshing, lighter alternative, but with 59 grams of sugar and less than 2% ginger extract, it's far from the healthy choice it claims to be.
Sprite
Sugar per 20-ounce bottle: 63 grams
Even though it technically has one of the "lowest" amounts of sugar of the sodas on our list, Sprite still contains way too much sugar per bottle. In a 20-ounce bottle, you get 63 grams of added sugar—more than twice the amount recommended for women in an entire day.
Pibb Xtra
Sugar per 12-ounce can: 64 grams
Pibb Xtra contains a range of chemicals, including caramel color, phosphoric acid, potassium sorbate, potassium benzoate, artificial and natural flavors, monosodium phosphate, lactic acid, and polyethylene glycol—ingredients that may leave you questioning what exactly you're drinking alongside the 64 grams of sugar.
Coca‑Cola Cherry Vanilla
Sugar per 20-ounce bottle: 65 grams
Coca-Cola Cherry Vanilla combines two classic flavors, but it also brings a hefty dose of sugar—65 grams per 20-ounce bottle. Like other Coke varieties, this amount is well over 130% of your daily recommended limit for added sugar.
Coke
Sugar per 20-ounce bottle: 65 grams
Coke is a classic soda and arguably the most popular choice, but it doesn't mean it's a good option for you by any means. With 65 grams of sugar per bottle, you're going way over your recommended daily limit in just one sitting.
Dr. Pepper
Sugar per 20-ounce bottle: 65 grams
Dr. Pepper has that subtle spicy twist that we all love, but having nearly 70 grams of added sugar per bottle is never worth it. Even if you tried limiting yourself to a smaller size, like a 12-ounce can, you'd still get almost 40 grams of sugar.
Pepsi
Sugar per 20-ounce bottle: 69 grams
You're either on team Pepsi or Coke, but both choices carry way too much sugar than we'd recommend consuming. In fact, with almost 70 grams of added sugar, a bottle of Pepsi gets you close to two or three day's worth of sugar.
Cherry Coke
Sugar per 20-ounce bottle: 70 grams
The cherry version of Coca-Cola is even more sugary than the original, with a whopping 70 grams of sugar per 20-ounce bottle. That's twice as much sugar as is recommended for men to consume in an entire day and almost three times the amount for women. You're much better off skipping this one or at least splitting with some friends.
A&W Root Beer
Sugar per 20-ounce bottle: 72 grams
A 20-ounce bottle of A&W Root Beer packs 72 grams of added sugar, mostly from high fructose corn syrup. While it's known for its smooth, creamy flavor, the sugar content is anything but subtle.
Barq's Root Beer
Sugar per 12-ounce can: 74 grams
TK Barq's Root Beer is a classic soda with a bold, spicy flavor,
Sundrop
Sugar per 20-ounce bottle: 75 grams
A classic bottle of Sundrop contains a cavity-inducing 75 grams of added sugar. The citrus flavor may be refreshing, but cooling off with this soda will give you close to three times the recommended limit for an entire day.
Crush Watermelon
Sugar per 20-ounce bottle: 75 grams
Crush is known as the "original orange soda," but the company has now branched out into a variety of fruit flavors, including grape, strawberry, peach, and watermelon. Their watermelon flavor makes our list, but it has 75 grams of added sugar per 20-ounce bottle, so you're better off leaving this one behind.
Mountain Dew Code Red
Sugar per 20-ounce bottle: 76 grams
Code Red is Mountain Dew's famous cherry-flavored soda. However, with 76 grams of sugar per bottle, it is considered one of the unhealthiest sodas on grocery shelves. Many Mountain Dew flavors have the same amount or even more sugar, including the original.
Mountain Dew Voltage
Sugar per 20-ounce bottle: 76 grams
A combination of "citrus raspberry and ginseng," Mountain Dew Voltage is a fan favorite. This choice may be packed with flavor, but it's packed a little full of added sugars with 76 grams per bottle.
Sunkist Peach
Sugar per 20-ounce bottle: 76 grams
Sunkist Soda sells a handful of fruit-flavored sodas, a few of which made our list of highest-sugar sodas. Their peach flavor may quench your thirst for a sweet, fruity treat, but with 76 grams of sugar per bottle, you'll be well over your recommended amount for the day before you've eaten any food.
Crush Strawberry
Sugar per 20-ounce bottle: 76 grams
Like Crush Watermelon, Crush Strawberry is a sugar-filled fruit soda that may not be worth the empty calories. Or, if you're craving a strawberry soda, treat yourself to a smaller size or split this bottle with a friend to avoid the 76 grams of added sugar in one sitting.
Fanta Mango
Sugar per 20-ounce bottle: 76 grams
The original Fanta Orange Soda still has tons of sugar (73 grams per bottle), but the Fanta Mango has even more, with a whopping 76 grams per 20 ounces. A sweet mango soda may be satisfying, but consistently drinking this amount of added sugar may not be the best choice for your health.
Mountain Dew Live Wire
Sugar per 20-ounce bottle: 77 grams
Fans of orange soda and Mountain Dew rejoiced when Mountain Dew released its own version of orange soda with Live Wire. However, there's not much to rejoice about when it comes to the 77 grams of sugar it carries in one 20-ounce bottle.
Mountain Dew
Sugar per 20-ounce bottle: 77 grams
Many of the spinoffs made our list, so naturally, the OG Mountain Dew would land a spot with its 77 grams of added sugar per bottle. If you're hankering for some citrus soda, grab a smaller size or split this one. And if you want caffeine, you're probably better off grabbing a cup of coffee.
Mello Yello
Sugar per 20-ounce bottle: 78 grams
Mello Yello is another popular citrus soda on the market, but you won't find any flavor spinoffs like most other soda brands. They have only two offerings—Mello Yello and Mello Yello Zero Sugar—with their original having almost 80 grams of sugar per bottle. If you're watching your sugar intake, you can always opt for their Zero Sugar option, but diet sodas also come with their own potential health risks due to the artificial sweeteners.
Mug Cream Soda
Sugar per 20-ounce bottle: 79 grams
Despite the name, cream sodas have zero dairy in them. Instead, they usually earn that name because a flavor like vanilla or caramel is added. In the case of Mug Cream Soda, you're getting a delightfully classic flavor, but at the cost of 79 grams of added sugar. In many cases, you'd be better off just eating a bowl of ice cream because at least you'd be getting a solid dose of protein.
Fanta Pineapple
Sugar per 20-ounce bottle: 80 grams
Another version of Fanta with far too many empty sugar calories for one drink, Fanta Pineapple will give you a refreshingly tropical experience but only at the cost of multiple days worth of added sugars—80 grams to be exact. It may satisfy those tastebuds, but it's one of the unhealthiest sodas on the market.
Sunkist Fruit Punch
Sugar per 20-ounce bottle: 80 grams
A fruit punch with absolutely zero fruit, Sunkist Fruit Punch Soda has one of the highest amounts of added sugar on our list and won't do your health any favors. If you want a fruity drink, try satisfying that craving with a smoothie or 100% fruit juice without added sugars.
Crush Peach
Sugar per 20-ounce bottle: 81 grams
Similar to Sunkist Peach but with even more sugar, Crush Peach is number two on our list of unhealthiest sodas. Even splitting this bottle in half would result in way more added sugar than is recommended in one day, so you're better off skipping this one or only enjoying it occasionally.
Highest Sugar Soda: Crush Pineapple
Sugar per 20-ounce bottle: 85 grams
Landing the number one spot on our list, a bottle of Crush Pineapple Soda will load you up with 85 grams of sugar—an amount that should normally be spread over the course of multiple days. If it's pineapple soda you really want, split this bottle with a few friends and share the load of added sugars.
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