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These Are the Sodas With More Sugar Than 4 Donuts

You might be drinking more of the sweet stuff than you think!
donuts soda

We've all been there—sometimes, your sweet tooth comes calling and you have a sudden hankering for, you guessed it, some sugar. So you might turn to a donut, a treat everyone loves to chow down on once in a while, and perhaps you pair this with a soda because you're in the mood for some fizziness, too. Well, what if we told you that there's a good chance you're unknowingly sipping on a drink that contains more sugar than four donuts?

Big yikes.

See, the American Heart Association recommends no more than about 6 teaspoons of sugar for women, and no more than about 9 teaspoons for men of the sweet stuff. One Original Glazed Krispy Kreme donut clocks in at 10 grams of sugar. Keeping this information in mind, would you really want to add on a drink to your sweet snack that brings in an additional 40 grams of sugar?

That's right—there are plenty of sugary sodas you're drinking that have more sugar in one can or bottle than four Krispy Kreme donuts. And they're most likely sodas you might just consider classics! We know, unveiling the truth often comes at a price, doesn't it?

Here's a list of the 23 of the most sugar-filled sodas you should stay far away from, ranked from bad to the absolute worst.

23

Dr Pepper

Dr pepper on ice
Shutterstock
Nutrition (12 fl oz can): 150 calories, 55 mg sodium, 40 g carbs (40 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Caramel Color, Phosphoric Acid, Natural and Artificial Flavors, Sodium Benzoate (Preservative), Caffeine

By looking at this nutrition breakdown and the 40 grams of sugar, it should come at no surprise than an actual doctor didn't create this soda. It might have 23 flavors in it, but that doesn't mean any of them are good for you.

22

Pepsi-Cola

Nutrition (12 fl oz can): 150 calories, 30 mg sodium, 41 g carbs, 41 g sugar
Ingredients: Carbonated Water, High Fructose Corn Syrup, Caramel Color, Sugar, Phosphoric Acid, Caffeine, Citric Acid, Natural Flavor

Yes, even Pepsi is a soda you shouldn't be drinking. Ever. It has 41 grams of sugar in it and that's just, well, straight-up alarming! Having a can along with two donuts will knock you up to 61 grams of sugar.

RELATED: The easy guide to cutting back on sugar is finally here.

21

Dr Pepper Cherry

dr pepper cherry soda can

Nutrition (12 fl oz can): 160 calories, 60 mg sodium, 43 g carbs (41 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Contains Less Than 2%: Caramel Color, Natural and Artificial Flavors, Sodium Benzoate (Preservative), Citric Acid, Phosphoric Acid, Caffeine, Malic Acid, Sodium Phosphate, Red 40

Think the cherry flavored Dr Pepper is better for you than the classic version, think again. Yes, this soda might be cherry-flavored, but looking at the ingredients list, it's hard to spot the evidence it's even in there. And with 41 grams of sugar, it's even worse than the original flavor.

20

Crush Blue Raspberry

blue raspberry crush soda bottle

Nutrition (12 fl oz can): 160 calories, 60 mg sodium, 41 g carbs (41 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Citric Acid, Sodium Benzoate (Preservative), Natural And Artificial Flavors, Blue 1

Has anyone actually ever seen a raspberry that is blue before? We didn't think so! And with 41 grams of sugar, it's best to pass on this overly sweet soda.

19

Wild Cherry Pepsi

wild cherry pepsi can

Nutrition (12 fl oz can): 160 calories, 30 mg sodium, 42 g carbs, 42 g sugar
Ingredients: Carbonated Water, High Fructose Corn Syrup, Caramel Color, Sugar, Phosphoric Acid, Natural Flavor, Caffeine, Citric Acid

One can of Wild Cherry Pepsi packs 42 grams of sugar—you're much better off eating actual cherries. You won't find any high fructose corn syrup there!

18

Cherry Coca-Cola

coca cola cherry can

Nutrition (12 fl oz can): 150 calories, 35 mg sodium, 42 g carbs, 42 g sugar
Ingredients: Carbonated Water, High Fructose Corn Syrup, Caramel Color, Phosphoric Acid, Natural Flavors, Caffeine

Another cherry drink, but this time it's the classic Coca-Cola variety. It might have fewer calories than its Pepsi counterpart, but again, 42 grams of sugar in one can is just way too much. And we're not seeing cherry placed prominently on this ingredients list either…

17

RC Cola

rc cola soda can

Nutrition (12 fl oz can): 160 calories, 40 mg sodium, 43 g carbs, 42 g sugar
Ingredients: Carbonated Water, High Fructose Corn Syrup, Caramel Color, Phosphoric Acid, Caffeine, Natural Flavors, Acacia Gum

There is nothing royal about this soda, which comes in at 42 grams of sugar. HFCS and caramel color are a combination you're just going to want to always say no to, especially because caramel color is said to be a possible carcinogen.

16

Dr. Brown's Root Beer

Nutrition (12 fl oz can): 170 calories, 30 mg sodium, 42 g carbs, 42 g sugar
Ingredients: Carbonated Water, High Fructose Corn Syrup, Caramel Color, Natural And Artificial Flavors, Sodium Benzoate (Preservative), Gum Acacia, Citric Acid

Dr. Brown's is a brand that has been around for quite some time, dating back to 1869, but some classics just do go out of style. This root beer clocks in at 42 grams of sugar. Skip this one!

15

Sunkist

best sodas sunkist

Nutrition (12 fl oz can): 170 calories, 70 mg sodium, 44 g carbs, (43 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Citric Acid, Sodium Benzoate (preservative), Modified Corn Starch, Natural Flavors, Caffeine, Ester Gum, Yellow 6, Red 40

This orange soda comes in at 43 grams of sugar and with its list of hard-to-pronounce chemicals, there is nothing remotely healthy for you about this can of the fizzy stuff.

14

Stewart's Wishniak Black Cherry

best soda stewarts black cherry

Nutrition (12 fl oz can): 180 calories, 70 mg sodium, 44 g carbs, (43 g sugar)
Ingredients: Carbonated Water, Cane Sugar, Citric Acid, Natural and Artificial Flavor, Sodium Benzoate, Caramel Color, Red 40, Blue 1

Stewart's Black Cherry clocks in at a whopping 43 grams of sugar, that brings along 180 calories per drink as well. That is just way too much for one soda if you're asking us!

13

Fanta Grape

best sodas

Nutrition (12 fl oz can): 170 calories, 40 mg sodium, 44 g carbs, (44 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Natural Flavors, Tartaric Acid, Potassium Sorbate and Sodium Benzoate (To Protect Taste), Citric Acid, Red 40, Blue 1

Besides the list of ingredients that are anything but clean (where's the grape?!), Fanta Grape has 44 grams of sugar in it. Imagine having one of these along with one and a half donuts—you're looking at nearly 60 grams of sugar.

12

Sun Drop

sun drop soda can

Nutrition (12 fl oz bottle): 170 calories, 55 mg sodium, 46 g carbs (45 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Contains Less Than 2%: Citric Acid, Orange Juice Concentrate, Sodium Benzoate (Preservative), Caffeine, Natural Flavors, Acacia Gum, Yellow 5, Ester Gum, Brominated Vegetable Oil

Yellow 5 is one ingredient you've most likely seen again and again in some sodas, as it gives citrus drinks their distinct color. It's an additive that has been known to cause allergic-type reactions for some, so along with the fact that one can has 45 grams of sugar in it, that's reason enough to drop the Sun Drop from your weekly shopping list.

11

A&W Root Beer

A&w root beer original made with aged vanilla

Nutrition (12 fl oz can): 170 calories, 80 mg sodium, 47 g carbs (45 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Caramel Color, Sodium Benzoate (preservative), Natural and Artificial Flavors, Quillaia Extract

If you're in the mood for a root beer float, just know one can of this soda is coming in with more than four donuts worth of sugar. And that's without any ice cream included!

10

Stewart's Orange 'n Cream Soda

stewarts orange cream soda bottle

Nutrition (12 fl oz bottle): 180 calories, 80 mg sodium, 45 g carbs (45 g sugar)
Ingredients: Carbonated Water, Cane Sugar, Sodium Benzoate (Preservative), Citric Acid, Orange Juice Concentrate, Natural and Artificial Flavors, Modified Corn Starch, Ester Gum, Yellow 6

Orange 'n Cream might be a flavor that reminds you of the classic Creamsicle ice cream bar from your youth, but this soda has 45 grams of sugar, which is four and a half Krispy Kreme donuts worth.

9

Mountain Dew Code Red

mountain dew code red soda can

Nutrition (12 fl oz can): 170 calories, 105 mg sodium, 46 g carbs, (46 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Orange Juice Concentrate, Citric Acid, Sodium Hexametaphosphate (To protect flavor), Sodium Benzoate (Preserves freshness), Natural Flavor, Caffeine, Sodium Citrate, Gum Arabic, Calcium Disodium EDTA (To protect flavor), Red 40, Brominated Vegetable Oil, Yellow 5, Blue 1

If the amount of sugar, calories, and sodium in this soda isn't enough to scare you off, perhaps this long list of ingredients will!

8

Mountain Dew

Mountain dew soda
cpaulfell/Shutterstock
Nutrition (12 fl oz can): 170 calories, 60 mg sodium, 46 g carbs, (46 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Concentrated Orange Juice, Citric Acid, Natural Flavor, Sodium Benzoate (Preserves Freshness), Caffeine, Sodium Citrate, Erythorbic Acid (Preserves Freshness), Gum Arabic, Calcium Disodium EDTA (To Protect Flavor), Brominated Vegetable Oil, Yellow 5

Sorry, but the lime-green, original flavor of the Dew isn't any better. It has less sodium than the Code Red version, but again, 46 grams of sugar and a list of ingredients that are hard to pronounce? You're better off eating donuts instead of drinking this!

7

Stewart's Cherries 'n Cream Soda

stewarts cherries cream soda bottle

Nutrition (12 fl oz bottle): 190 calories, 70 mg sodium, 46 g carbs (46 g sugar)
Ingredients: Carbonated Water, Cane Sugar, Natural and Artificial Flavors, Citric Acid, Sodium Benzoate (Preservative), Red 40, Blue 1

As we've already said, it's best to just eat the actual fruit these sodas are trying to imitate the flavor of instead of drinking this stuff packed with sugar. Eating some cherries with a little bit of whipped cream is a solid dessert option that won't cost you nearly as many calories, too.

6

Mug Cream Soda

mug cream soda can

Nutrition (12 fl oz can): 180 calories, 60 mg sodium, 47 g carbs, (47 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Natural and Artificial Flavors, Sodium Benzoate (Preserves Freshness), Citric Acid, Caramel Color, Calcium Disodium EDTA (to protect flavor)

Mug Cream Soda might be a staple from your childhood but with all that sugar and a whopping 180 calories in just one can, it's best to skip this drink completely.

5

Fanta Mango

mango-fanta-soda

Nutrition (12 fl oz can): 180 calories, 40 mg sodium, 49 g carbs (48 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Natural Flavors, Citric Acid, Potassium Sorbate (To Protect Taste), Malic Acid, Acacia Gum, Sodium Benzoate (To Protect Taste), Yellow 6

The trend that fruit-flavored sodas really should just be avoided at all costs continues. Eating an actual mango is much better for your health overall and since the fruit is plenty sweet all on its own, it'll satisfy your cravings.

4

Crush Peach

grapefruit-crush-soda

Nutrition (12 fl oz can): 190 calories, 65 mg sodium, 50 g carbs (49 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Citric Acid, Sodium Benzoate (Preservative), Acacia Gum, Natural And Artificial Flavors, Ester Gum, Red 40, Yellow 5

To put the sugar content into perspective for this Crush Peach soda, it not only has as much sugar as nearly five whole Krispy Kreme donuts, but if you decided to eat 12 chocolate glazed munchkins from Dunkin Donuts instead, you would still consume less sugar than one can of this stuff.

3

Sunkist Pineapple

sunkist-pineapple-soda

Nutrition (12 fl oz can): 190 calories, 60 mg sodium, 51 g carbs (51 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Citric Acid, Sodium Benzoate (Preservative), Acacia Gum, Natural and Artificial Flavors, Ester Gum, Yellow 5, Yellow 6

With 51 grams of sugar in one can, it's a big no for Sunkist's pineapple soda. Instead, eat some actual pineapple to calm your sweet tooth in a much healthier way.

2

Crush Pineapple

pineapple-crush-soda

Nutrition (12 fl oz can): 190 calories, 65 mg sodium, 52 g carbs (51 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Natural And Artificial Flavors, Citric Acid, Sodium Benzoate (Preservative), Acacia Gum, Yellow 5, Brominated, Soybean Oil, Yellow 6

Why yes, another pineapple flavored soda makes the list. And while it is yellow in color, don't think that is from the pineapple. It comes from additives Yellow #5 and Yellow #6. All that sugar plus sketchy additives? No thanks.

1

Surge

best sodas surge

Nutrition (per 16 fl oz can): 230 calories, 50 mg sodium, 62 g carbs (56 g sugar)
Ingredients: Carbonated Water, High Fructose Corn Syrup, Maltodextrin, Citric Acid, Natural Flavors, Orange Juice Concentrate, Potassium Benzoate (To Protect Taste), Potassium Citrate, Caffeine, Calcium Disodium EDTA (To Protect Taste), Yellow 5, Yellow 6, Carob Bean Gum, Blue 1

Even though there is orange juice concentrate listed as an ingredient of this citrus-flavored soda, don't let that fool you. Drinking one can of this citrus-flavored soda puts you back nearly six Krispy Kreme donuts worth of sugar. Simply put: that is just way beyond the amount of added sugar anyone should consume in one day, and that's all coming from one drink.

Jennifer Maldonado
Jennifer Maldonado is a senior editor at Eat This, Not That!, specializing in food and health content. Read more
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