The 15 Unhealthiest Sodas—Ranked By Sugar Content
Sodas can be tempting because they are sweet, fizzy, and cool. This is especially true on hot summer days. But while drinks might quench your thirst for a short time, the high sugar level in many of them can hurt your health in the long run.
Because sodas have so many added sugars, drinking them often has been linked to weight gain, type 2 diabetes, and a higher risk of heart disease.
The American Heart Association (AHA) says that women shouldn’t eat more than 25 grams of sugar per day and men shouldn’t eat more than 36 grams.
But most drinks have more than these amounts in just one dose. A normal 12-ounce can of soda has about 30 grams of sugar, while a 20-ounce bottle can hold up to 70–85 grams. These sugary drinks don’t give you any real nutrients or protein; they just give you empty calories.
This piece ranks 15 of the worst drinks in terms of how much sugar they have, from least sugary to most sugary.
What Does “Unhealthy” Mean About a Soda?
Before you look at the list, it’s important to know why drinking soda regularly is thought to be bad for you. The high amount of sugar poses a number of health risks, such as:
Weight Gain: Eating too much sugar makes you eat more calories without giving you any nutrients, which makes you gain weight.
Diabetes Risk: Regularly drinking sugary drinks can make insulin resistance worse, which can lead to type 2 diabetes.
Heart Disease: The extra sugar in sodas raises the chance of heart disease and causes high cholesterol and inflammation.
Top Sodas Ranked by How Much Sugar They Have
15. Sundrop
75 grams of sugar per 20-ounce bottle
Sundrop is a refreshing drink with a citrus taste, but each 20-ounce bottle has 75 grams of sugar, which is almost three times the amount of sugar women should eat every day. This much sugar can be bad for your health if you eat it often.
14. Crush Watermelon
75 grams of sugar per 20-ounce bottle
Crush Watermelon comes in right behind Sundrop. It is known for its fruit tastes. Even though the watermelon taste might sound good, drinking this sugary drink all the time is bad for your health because it has a lot of sugar in it.
13. Mountain Dew Code Red
76 grams of sugar in a 20-ounce bottle
Mountain Dew Code Red tastes like cherry and is a variation on the original Mountain Dew. The soda tastes great, but each bottle has 76 grams of sugar, which makes it one of the sugariest drinks on the market.
12. Mountain Dew Voltage
76 grams of sugar in a 20-ounce bottle
People like Mountain Dew Voltage’s unique flavor, which comes from a mix of citrus, cherry, and ginseng. But with 76 grams of sugar per bottle, the soda gives you a huge hit of added sweets, which can make you eat too many calories.
11. Sunkist Peach
76 grams of sugar in a 20-ounce bottle
The rich and sweet taste of Sunkist Peach comes at a cost of 76 grams of sugar per drink. This soda has a lot more sugar than most people should have in a day, so it’s not a good choice to drink every day.
10. Crush Strawberry
76 grams of sugar in a 20-ounce bottle
The strawberry taste of Crush is also high in sugar, just like the watermelon version. People who like sweets might like it, but eating 76 grams of sugar all at once is bad for your health and can make you gain weight quickly.
9. Fanta Mango
76 grams of sugar in a 20-ounce bottle
Mango Fanta tastes warm and tempting, but a 20-ounce bottle has 76 grams of sugar, making it one of the least healthy drinks you can buy. Long-term health risks, such as diabetes and heart problems, could come from regular use.
8. Mountain Dew Live Wire
77 grams of sugar in a 20-ounce bottle
Lemon drink fans were thrilled when Mountain Dew released its orange-flavored Live Wire. But this joy fades when you think about how much sugar it has—77 grams, which is a lot more than the daily suggested amount.
7. Mountain Dew Original
77 grams of sugar in a 20-ounce bottle
The original Mountain Dew is still a popular drink, but each bottle has 77 grams of sugar, making it one of the sugariest drinks you can buy. If you need a caffeine boost, it’s better for you to drink coffee or tea instead of soda.
6. Mello Yello
78 grams of sugar in a 20-ounce bottle
Mello Yello is another drink that has a lot of sugar. It tastes like lemon and is a bright yellow color. With 78 grams of sugar per bottle, it is very bad for your heart and can make insulin resistance worse if you drink it often.
5. Mug Cream Soda
79 grams of sugar in a 20-ounce bottle
Even though Mug Cream Soda tastes like creamy vanilla, each 20-ounce bottle has a huge 79 grams of sugar. You might as well treat yourself to a bowl of ice cream, which at least has protein, instead of eating empty sugar calories.
4. Fanta Pineapple
80 grams of sugar in a 20-ounce bottle
Fanta Pineapple tastes like a sweet and sour tropical fruit, but it’s bad for your health. This soda has 80 grams of sugar per bottle, which is a lot more than what you should drink in a day. It is one of the worst sodas you can buy.
3. Sunkist Fruit Punch
80 grams of sugar in a 20-ounce bottle
Sunkist Fruit Punch has a fruity name, but it has no real fruit in it at all. It has 80 grams of sugar per bottle, which is a lot of empty calories and a lot more sugar than is healthy. This can lead to obesity and other health problems.
2. Crush Peach
83 grams of sugar in a 20-ounce bottle
The second most sugary drink on our list is Crush Peach. With 83 grams of sugar per bottle, this soda isn’t good for you and can make you gain a lot of weight and pose other health risks if you drink it often.
1. Crush Pineapple
85 grams of sugar in a 20-ounce bottle
Crush Pineapple is the worst drink because it has 85 grams of sugar in a 20-ounce bottle, which is a lot.
To give you an idea, this much sugar shouldn’t be eaten all at once; it should be spread out over several days. If you drink these kinds of high-sugar beers often, they can make you fat, give you diabetes, or even cause heart disease.
Sugary soda alternatives that are better for you
Because most sodas have a lot of sugar, it’s best to drink less of them or find healthy drinks. Low-sugar soda options and flavored drinks can cool you down just as well without being as bad for your health.
You can lower your risk of long-term health problems linked to sugary drinks by choosing options that have less added sugar or are naturally sweetened with things like stevia.
If you want a carbonated drink, here are some options:
A glass of sparkling water with a splash of real fruit juice.
Sodas with less or no sugar that are made with better products.
Kombucha is a soured tea drink that has less sugar and more probiotics.
In Conclusion
Sodas are definitely fun to drink, but if you drink them often, their high sugar level can be very bad for your health. Some sodas have up to 85 grams of sugar in a bottle, so it’s important to watch how much you drink and choose healthy, lower-sugar drinks instead.
Cutting back on soda can help you stay at a healthy weight, lower your risk of getting diabetes, and make your heart healthier overall. If you choose your drinks wisely, you can still enjoy a cool drink without putting your health at risk.
