For many people, it’s not much of a secret how bad for their overall health drinking soda can be. If you happen to sip on a can of soda every day, then you’re really in the danger zone. See, drinking soda daily can lead you to not only gain weight, but you’re working toward shortening your lifespan—and that’s obviously not something you want to do. And it doesn’t matter which type of soda you drink, either. Whether it’s a diet variety, a fruit-flavored soda, or a can of Coke, you’re harming your health.
The biggest problem with soda—you know, besides the fact that these drinks are loaded up with chemicals and can even be alarming high in calories—is the amount of sugar. Frequent consumption of added sugars can be a big factor as to why you can’t lose that unwanted belly fat, can negatively impact your mood, and even increase your risk of developing type 2 diabetes and heart disease. Not so sweet, after all.
So which sodas really should never pass your lips?
We looked at which fizzy beverages popular soda brands are currently offering up and ranked the 20-oz bottles of sodas from the bad to the worst of them all, focusing on the sugar content. After you’re done crossing these sugar bombs off your shopping list, be sure to try out any of the Healthiest Foods to Eat Right Now.
per 20 fl oz: 230 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 61 g carbs (0 g fiber, 61 g sugar), 0 g protein
Fanta debuted this soda flavor in 2020 that was described as a drink that tastes like a vacation. Well, the sugar here is just through the roof, with one 20 fl oz bottle packing as much of the sweet stuff as you would get from 20 Oreo Thin cookies. (Although we have a very strong feeling a can of this stuff wouldn’t be any better.) You’re much better off adding actual fruit to your water as you look back on photos from when you were able to travel freely to satisfy your vacation itch.
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per 12 fl oz: 140 calories, 0 g fat (0 g saturated fat), 40 mg sodium, 38 g carbs (0 g fiber, 38 g sugar), 0 g protein
Pibb Xtra is described as “an intensely flavored, refreshing, spicy cherry alternative to regular cola.” While that might pique your interest, the 64 grams of sugar should stop your right in your tracks. Keep in mind, The American Heart Association recommends men should consume no more than 36 grams of added sugar per day, and women shouldn’t have more than 25 grams.
per 12 fl oz: 140 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 38 g carbs (0 g fiber, 38 g sugar), 0 g protein
Sprite is a classic lemon-lime soda, but just one bottle is packing more sugar than 13 Oreo cookies. Imagine having that must sugar from just one drink, without factoring in anything else you might decide to eat or drink that day…
per 12 fl oz: 150 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 40 g carbs (0 g fiber, 39 g sugar), 0 g protein
In case you were wondering, an actual doctor did not create this soda. With 250 calories and 64 grams of sugar per bottle, that should be obvious!
per 20 fl oz: 240 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 65 g carbs (0 g fiber, 65 g sugar), 0 g protein
Coca-Cola came up with the grand idea to combine its beloved cherry and vanilla flavors into one soda. It makes for a drink that is serving up 65 grams of the sweet stuff. And yes, that’s all added sugar you’re looking at!
per 20 fl oz: 240 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 65 g carbs (0 g fiber, 65 g sugar), 0 g protein
Coca-Cola breaks out this cinnamon flavor during the holiday season, so it makes sense that you would want to stock up when you see the bottles finally on store shelves. Just because it’s a limited-time flavor doesn’t mean it’s exempt from our list! It even has more sodium than Cherry Vanilla Coke.
per 12 fl oz: 160 calories, 0 g fat (0 g saturated fat), 30 mg sodium, 40 g carbs (0 g fiber, 39 g sugar), 0 g protein
Pepsi added a dash of vanilla to its original flavor and again, that’s not making it any healthier. Speaking of…
per 12 fl oz: 150 calories, 0 g fat (0 g saturated fat), 30 mg sodium, 41 g carbs (0 g fiber, 41 g sugar), 0 g protein
The classic Pepsi actually flavor has one more gram of sugar than the vanilla variety!
per 12 fl oz: 140 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 39 g carbs (0 g fiber, 38 g sugar), 0 g protein
Dr Pepper’s cherry vanilla-flavored soda is serving up more grams of sugar than its traditional flavor, coming in at 38 grams.
per 12 fl oz: 160 calories, 0 g fat (0 g saturated fat), 30 mg sodium, 42 g carbs (0 g fiber, 42 g sugar), 0 g protein
The Wild Cherry flavor of Pepsi has a bit more sugar than Dr Pepper’s version. In fact, this bottle has as much sugar as 25 pieces of Sour Patch Watermelon candies. Scary!
per 12 fl oz: 150 calories, 0 g fat (0 g saturated fat), 35 mg sodium, 42 g carbs (0 g fiber, 42 g sugar), 0 g protein
And Coca-Cola’s vanilla soda is also coming in at 260 calories per bottle and 70 grams of sugar, like the Wild Cherry Pepsi.
per 20 fl oz: 270 calories, 0 g fat (0 g saturated fat), 85 mg sodium, 73 g carbs (0 g fiber, 73 g sugar), 0 g protein
The latest addition to the Dew lineup is said to bring a “never-ending funhouse at Major Melon land through a burst of watermelon flavor.” Actual watermelon can help you lose weight and is said to help improve your heart health, but you’re not going to get that here. Instead, you’re sipping on more sugar than you would get from seven of Dunkin’s French Crullers.
per 20 fl oz: 280 calories, 0 g fat (0 g saturated fat), 90 mg sodium, 75 g carbs (0 g fiber, 75 g sugar), 0 g protein
Apples are said to be a secret weight-loss weapon, as one study found that snacking on an apple before a meal can actually help you reduce the amount of calories you eat. But don’t expect that same outcome if you down a bottle of Fanta’s green apple soda before dinner!
per 20 fl oz: 290 calories, 0 g fat (0 g saturated fat), 90 mg sodium, 76 g carbs (0 g fiber, 75 g sugar), 0 g protein
Sip on a bottle of the citrus-flavored Sun Drop soda and you’re consuming as much sugar as you would get from three full-sized Hershey’s milk chocolate bars.
READ RELATED: 5 Eating Habits To Avoid After You Exercise, Say Dietitians
per 20 fl oz: 280 calories, 0 g fat (0 g saturated fat), 180 mg sodium, 76 g carbs (0 g fiber, 76 g sugar), 0 g protein
Mtn Dew’s Code Red flavor is a cherry-based soda that serves up 76 grams of the sweet stuff. This drink gets a skip!
per 20 fl oz: 290 calories, 0 g fat (0 g saturated fat), 105 mg sodium, 76 g carbs (0 g fiber, 76 g sugar), 0 g protein
The Dew strikes yet again, this time with its Voltage soda, which is said to be “charged with raspberry citrus flavor and ginseng.” Have you ever actually seen a blue raspberry, though?
per 12 fl oz: 170 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 47 g carbs (0 g fiber, 45 g sugar), 0 g protein
Peaches are actually low in calories (around 50 for a medium-sized one) and yet high in fiber, as well as vitamins E, C, and K. Overall, it’s a fruit that can majorly help your immune system. So to see Sunkist’s peach-flavored soda is packing 240 more calories and 76 grams of added sugar is truly jaw-dropping.
per 20 fl oz: 270 calories, 0 g fat (0 g saturated fat), 135 mg sodium, 73 g carbs (0 g fiber, 72 g sugar), 0 g protein
Seeing that this bottle of A&W root beer has 76 grams of sugar, it’s shocking to think about how much you would be having if you turned this into a root beer float.
per 12 fl oz: 170 calories, 0 g fat (0 g saturated fat), 70 mg sodium, 47 g carbs (0 g fiber, 45 g sugar), 0 g protein
One study uncovered that cherries are actually said to help reduce inflammation, and it’s one of the best fruits to eat when you’re really focused on weight loss. Crush’s cherry soda, on the other hand, isn’t doing anything to help you reach those health goals.
per 20 fl oz: 290 calories, 0 g fat (0 g saturated fat), 115 mg sodium, 77 g carbs (0 g fiber, 76 g sugar), 0 g protein
And the same can be said for Crush’s strawberry soda, too, as it’s also packing 76 grams of sugar.
per 20 fl oz: 290 calories, 0 g fat (0 g saturated fat), 105 mg sodium, 77 g carbs (0 g fiber, 77 g sugar), 0 g protein
One bottle of Mtn Dew, and you’re looking at 77 grams of sugar. Yikes. If you’re still unsure about any long-term damage soda can have, you might want to think about your smile. Studies have uncovered that dential erosion and severe tooth decay have been linked to frequent soft drink consumption.
per 20 fl oz: 290 calories, 0 g fat (0 g saturated fat), 105 mg sodium, 77 g carbs (0 g fiber, 77 g sugar), 0 g protein
Mtn Dew’s take on orange soda is just as bad as the original flavor. Don’t even bother drinking any Live Wire!
per 12 fl oz: 170 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 47 g carbs (0 g fiber, 45 g sugar), 0 g protein
The name of this citrus-flavored soda might make it seem like it’s a chill, refreshing drink. But one bottle of Mello Yello is packing nearly 300 calories and 78 grams of sugar. That’s nothing to be calm about!
per 20 fl oz: 290 calories, 0 g fat (0 g saturated fat), 105 mg sodium, 77 g carbs (0 g fiber, 77 g sugar), 0 g protein
Cream soda is known for its vanilla flavor that is reminiscent of ice cream. But Mug’s version is loaded up with 79 grams of the sweet stuff.
per 20 fl oz: 280 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 77 g carbs (0 g fiber, 76 g sugar), 0 g protein
Eating a mango might make you feel like you’re somewhere tropical, and a recent study even found that the fruit may help reduce wrinkles. That same can’t be said for Fanta’s mango soda that is packing more sugar than 21 Chips Ahoy cookies.
per 20 fl oz: 300 calories, 0 g fat (0 g saturated fat), 90 mg sodium, 81 g carbs (0 g fiber, 80 g sugar), 0 g protein
Sensing a trend among these fruit-flavored sodas? They’re all filled with straight-up added sugar. Eating an actual pineapple, though, has plenty of upsides. It can help strengthen your immune system, aid digestion, and boost your mood, among the fruit’s many health benefits. All of which—as you can imagine—are lost in this Fanta soda.
per 12 fl oz: 180 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 49 g carbs (0 g fiber, 48 g sugar), 0 g protein
A fruit punch soda sounds intriguing, and the color of this Sunkist drink is eye-catching, to say the least. Take a look at the nutrition, though, and those 80 grams of sugar are enough to scare you away for good.
per 12 fl oz: 190 calories, 0 g fat (0 g saturated fat), 66 mg sodium, 50 g carbs (0 g fiber, 48 g sugar), 0 g protein
More than 300 calories and 81 grams of sugar for a bottle of Crush’s peach soda? If you’re really in the mood for some actual peach flavor, we highly suggest eating the actual fruit instead.
per 20 fl oz: 320 calories, 0 g fat (0 g saturated fat), 95 mg sodium, 85 g carbs (0 g fiber, 84 g sugar), 0 g protein
Another pineapple soda makes the list, and it’s even worse than the Fanta offering. Sunkist’s version of this fruity drink comes in at 320 calories and 84 grams of sugar. That’s more than you would get if you ate three of McDonald’s vanilla ice cream cones.
per 12 fl oz: 190 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 52 g carbs (0 g fiber, 50 g sugar), 0 g protein
If you chowed down on eight Original Glazed Krispy Kreme donuts, you would still consume less sugar than you would get from this one bottle of Crush Pineapple soda. Plus, this soda has the same amount of calories as two bags of Lay’s Classic Potato Chips. Those are more than enough reasons to never go near this drink!
For more soda news, check out the 15 Discontinued Sodas You’ll Never See Again.
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