Let’s address the elephant in the room — sugary drinks like Fanta Piña Colada or Barq’s root beer are not good for your health. Consuming even just one 12-oz can of your favorite soda easily exceeds the recommended daily added sugar limit — which is around 10% of your daily calorie intake.

In this article, we gathered 100 of the most popular sodas in the US and ranked them from worst to least. We’ve also created a comprehensive table of their calorie, sugar, sodium, and caffeine content. 

For a quick peek, here are the top 10 worst sodas in the US:

1. Nitro Pepsi Draft Cola by PepsiCo
2. Mountain Dew Code Red by PepsiCo
3. Mountain Dew Live Wire Orange by PepsiCo
4. Welch’s Grape Soda by Welch’
5. Nehi Orange Soda by Keurig Dr Pepper
6. Stewart's Orange N' Cream by Stewart's
7. Mountain Dew Voltage by PepsiCo
8. Mountain Dew by PepsiCo
9. Mountain Dew White Out Smooth Citrus by PepsiCo
10. Sun Drop by Keurig Dr. Pepper

How Much Soda Does the Average American Consume?

Americans who regularly consume sodas drink an average of 1.3 glasses (12 fl oz) of soda daily.

Soda consumption in the US declined since 1999. From a peak of 49.7 gallons per person in 1999, it dropped by 14% to 42.8 gallons per person in 2024 [26]. 

It should be noted that soda consumption remained relatively stable from 1980 to 1986, playing between 35.1 and 35.8 gallons per capita. By 1987, soda consumption jumped to 41.9 gallons per capita, a 17% increase from the previous year.

The Cola Wars between big rivals Coca-Cola and PepsiCo, aggressive marketing strategies, increased availability on countless store shelves, the introduction of new sodas, and the use of “diet-friendly” sugar substitute aspartame in beverages — all these may have contributed to the sudden rise in soda consumption.

Soda consumption saw its peak in 1999 before it began to decline slowly, especially after the mid-2000s. 

Some factors that may have contributed to the decline include:

• Increased awareness of the adverse health effects of high sugar intake
• Changes in consumer behavior and consumption habits
• Municipalities implementing a tax on sugary drinks

Despite these issues, Americans still love sodas. The US ranked fourth among countries that consume the most soda.

Hungary consumed the most at 310 liters per capita in 2019. Belgium and Argentina ranked second and third at 272 and 155 liters per capita, respectively. Ranking 4th, the US is only one liter per capita shy of Argentina, with 154 liters per capita. Chile landed fifth, with 141 liters per capita [7].

What Percent of Americans Drink Soda?

Nearly 2 in 3 (63%) adults in the US drink sugar-sweetened beverages per day, says the Centers for Disease Control and Prevention [15]. Some even consume more than one serving daily.

A 2024 survey also found that older people aged 50 to 64 years consume the most soda, with nearly 3 in 5 (58%) drinking sodas regularly [3]. 

Younger adults aged 18 to 29 consume the least. A little over 1 in 2 (51%) of them regularly drink sodas.

The CDC’s 2019 report also shows that 15.1% of adolescents (Grades 9 to 12) regularly consume soda at least once daily, with 11th graders consuming the most (16.8%) and 12th graders consuming the least (13.9%). More boys (18.2%) drink sodas than girls (11.7%) [22].

How Unhealthy is Soda?

Too much of something is sometimes not a good thing, and this is true for sodas. 

According to Healthy Food America, regular consumption of sodas is detrimental to our health in the following ways [24]:

1. One to two sodas (12 oz) per day increase your risk of hypertension by 12% and type 2 diabetes by 26%.
2. Consumption of added sugar (12 to 30 teaspoons) per day increases heart disease-related death by about 33%. Consume more than 30 teaspoons per day, and you also increase your risk of cardiovascular death by three-fold.
3. A sugary beverage or two carry almost twice the risk and 30% increased risk of tooth decay in children and adults, respectively.

What is the Daily Limit of Sugar, Salt, Calorie, and Caffeine Intake?

The Dietary Guidelines for Americans says we should limit our calories from added sugars to only about 10% or less of our total calories per day [13].

Added sugars are simply sugar added to food and beverages during processing. These can be table sugar, honey, syrup, or sucrose. They don’t include the naturally occurring sugars in fruits, vegetables, or milk.

However, our ideal daily calorie intake depends on weight, age, metabolism, diet, and health status.

As a general guide for nutrition advice and labels, the FDA recommends a 2,000-calorie limit per day [9]. Based on this, the calorie limit from added sugars should only be about 200 calories per day, which is 10% of the 2,000-calorie limit.

Now, one gram of sugar contains four calories [1]. The 200-calorie cap then limits us to 50 g of added sugars per day.

The American Heart Association (AHA) recommends an even lower added sugar daily limit [17]:

• 6 teaspoons for women or 25 grams of sugar (100 calories)
• 9 teaspoons for men or 36 grams of sugar (150 calories)

When looking at the nutritional facts of a product, don’t just focus on its added sugar content. You should also check the % Daily Value (DV). A %DV of more than 20% means the food is a high-added sugar source. DV of less than 5% means it’s a low source of added sugars [8].

As for sodium limit, the AHA also recommends a sodium intake of no more than 2,300 mg per day. However, the ideal limit for most adults should be no more than 1,500 mg of sodium daily [16].

The sodium content of sodas usually ranges between 35 mg and 100 mg. Its %DV may seem insignificant, but can become a problem if you consume several sodas and salty foods daily.

It’s generally safe to consume 400 mg of caffeine daily. This is equivalent to about four to five cups of coffee, with one cup containing about 80 to 100 mg of caffeine [29]. However, consuming more than 400 mg of caffeine can cause some negative side effects [23].

The negative side effects of having too much caffeine may include:

• Fast heartbeat and increased blood pressure
• Insomnia
• Headaches
• Dizziness
• Anxiety and restlessness

Caffeinated sodas (12 oz) usually contain around 30 to 40 mg [29]. Again, their caffeine levels may seem insignificant. However, they can quickly pile up when you drink more than one soda (or energy drinks, for that matter) per day. 

With these out of the way, let’s get down to the nitty-gritty.

Which of the different soda brands are the worst sodas in America? How much sugar, calories, sodium, and caffeine can one drink contain?

Top 10 Worst Sodas You Should Avoid and Why

We gathered 100 popular sodas in the US and ranked them from worst to least based on their sugar, calories, sodium, and caffeine contents per 12-fl oz serving.

Here’s what we found…

Note: Exercise minutes are based on the average self-reported weight of American adults of 181 lbs [28]. Men can weigh 20 lbs more than the average, while women can weigh 20 lbs less.

1. Nitro Pepsi Draft Cola by PepsiCo

Marketed as the first nitrogen-infused cola, PepsiCo’s Nitro Pepsi Draft Cola has quickly captured the market’s attention. It has a creamy and smooth texture that’s sure to ease your sweet tooth.

But this soda ranks first on our list of the worst sodas in the country. It has the highest sugar content per 12 fl oz serving with 55 g [30].

One whole can (13.65 fl oz) already contains more than the recommended added sugar limit of 50 g daily with 62 g. It’s 125% of your daily limit. It’s like eating six Original Glazed Krispy Kreme donuts in one sitting [19].

Nitro Pepsi also has the second highest calories with 202 and the second highest sodium content per 12 fl oz of 123 mg.

It will take about 38 minutes of fast walking to eliminate the extra calories.

2. Mountain Dew Code Red by PepsiCo

This luscious drink offers the refreshing taste Mountain Dew is known for but with a rush of tart and sweet cherry.

Enticing this soda may be, but it lands second on our list. With just one drink having 92% DV, you've almost already reached your daily sugar limit of 46 g [31]. It will also take about 28 minutes of fast walking to burn off the extra 170 calories.

Code Red also has one of the highest caffeine content [5]. It’s 1.3 times higher than the other caffeinated sodas on our list (median of 41 mg of caffeine).

3. Mountain Dew Live Wire Orange by PepsiCo

Mountain Dew with a blast of fresh orange — who wouldn't love this sugary treat? It definitely delivers what it promises. You’ll immediately feel refreshed after a drink or two, despite some saying this has more of an artificial orange flavor than a natural one.

You may have felt refreshed for a while, but you'd have to do some fast walking for 30 minutes to lose the extra calories. Live Wire Orange comes packed with 180 calories and a whopping 46 g of added sugar [31]. That’s 11 teaspoons of sugar in one sitting! Or 22 teaspoons if you consume a couple of cans per day.

4. Welch’s Grape Soda by Welch’s

Compared with other grade sodas, Welch’s Grape Soda actually uses real grape juice. It’s no surprise that it’s one of the top sodas in the US.

Real grape juice or not, this all-time favorite grape-flavored soda lands fourth on our list. One 12 oz can of this grape soda contains 51 g of sugar [18]. It will also take you more than half an hour on the treadmill to lose the extra 190 calories.

5. Nehi Orange Soda by Keurig Dr Pepper

Light, bubbly, and all the goodness of orange sodas, Nehi Orange Soda, has captured the heart of America, especially the South. This soda was especially popular during the late 1920s. However, it nearly disappeared when the Great Depression hit.

Nehi Orange Soda may have lost some of its popularity as new competitors popped up, but it remains well-loved by many.

If you're a fan of Nehi Soda Orange, then heads up. This one’s loaded with high calories and sugar at 190 and 50 g, respectively [20]. One bottle of this sugary orange soda, and you’ve already maxed out your daily added sugar limit.

6. Stewart's Orange N' Cream by Stewart's

Stewart's Orange N' Cream’s rich blend of refreshing orange and cream already makes the mouth water. Who wouldn't want one, right?

But one can of this soda contains 45 g of sugar, which is like consuming about 11 teaspoons of sugar in one sitting [20]. If you drink two cans daily, it’s 29 minutes of mild-intensity spinning to lose the extra calories.

7. Mountain Dew Voltage by PepsiCo

The soda brand markets Voltage as the Dew with the mouth-watering raspberry, citrus fruit, and ginseng blend. However, people describe its flavor as a “weak” Pepsi Blue.

Weak Pepsi Blue or not, this particular Mountain Dew ranked seventh on our list of worst sodas, with 46 g of sugar and 170 calories. It also has a higher caffeine content than most caffeinated sodas on our list [30].

8. Mountain Dew by PepsiCo

One of the most popular sodas, Mountain Dew’s market share was about 6.8% in 2021. It has remained pretty stable between 6.6% and 7.2% in the last decade [27].

Mountain Dew may be a crowd-pleaser, but health-wise, it’s not. With 54 mg of caffeine, it has one of the highest caffeine levels on our list [5]. Two of these, and it’s like you’ve had one full cup of coffee.

It also ranks fifth on our list of sodas with the highest sugar content per 12 oz with 46 g [31]. That’s 11 teaspoons in one serving.

9. Mountain Dew White Out Smooth Citrus by PepsiCo

This citrus soda boasts sweet, citrusy, and lemongrass flavors. Mountain Dew White Out Smooth Citrus offers a refreshing flavor. But people are quick to point out that this one tastes more like its competitor, Sprite.

This soda’s sugar, calories, sodium, and caffeine content is no different from that of regular Mountain Dew [10]. As such, it also lands a spot in the top 10 worst sodas on our list.

10. Sun Drop by Keurig Dr Pepper

Landing 10th spot, Sun Drop has the third-highest caffeine content on our list, with 64 mg [5]. It’s 1.6 times higher than the other caffeinated beverages on our list (median of 41 g).

With its high sugar content of 45 g, drinking one Sun Drop means consuming about 11 teaspoons of sugar in one sitting [6].

What Soda Has the Most Calories?

These popular sodas have the most calories. Consuming a can could mean you’ve already used up at least 9% to 11% of your daily calorie intake.

Top sodas with the most calories per 12 fl serving:

1. 215 calories: Henry's Humdingers Hard Ginger Ale
2. 202 calories: Nitro Pepsi Draft Cola
3. 192 calories: Henry's Humdingers Hard Soda
4. 190 calories: Welch's Grape Soda, Nehi Orange Soda, Nehi Peach Soda
5. 180 calories: Mountain Dew Live Wire Orange, Stewart's Orange N' Cream, IBC Cream Soda, Sunkist Peach Flavored Soda, Nehi Grape Soda, Jones Soda Root Beer, Dr. Brown's Black Cherry Soda

What Sodas Are High in Sugar?

Health authorities recommend limiting our intake to no more than 50 mg of added sugar per day. But if you enjoy drinking a can or more of these sodas daily, know that you’d already be exceeding your daily allowance.

Top sodas with the most sugar content per 12 fl serving:

1. 55 g of added sugar: Nitro Pepsi Draft Cola
2. 51 g of added sugar: Welch's Grape Soda
3. 50 g of added sugar: Nehi Orange Soda and Nehi Peach Soda.
4. 47 g of added sugar: Nehi Grape Soda
5. 46 g of added sugar: Mountain Dew Code Red, Mountain Dew Live Wire Orange, Mountain Dew Voltage, Mountain Dew, Mountain Dew White Out Smooth Citrus, Sunkist Peach Flavored Soda, Mello Yello, A&W Cream Soda, Jones Soda Root Beer, Fanta Mango

Which Soda Has the Most Sodium?

The sodium content of sodas may not seem much, but they can pile up if you’re drinking more than a can a day. Drinking two Powerade Blue Raspberry Cherry, for example, already puts you 20% nearer the daily sodium limit of 1,500 mg [25].

Top sodas with the most sodium content per 12 fl serving: 

1. 150 mg of sodium: Powerade Blue Raspberry Cherry
2. 123 mg of sodium: Nitro Pepsi Draft Cola
3. 105 mg of sodium: Mountain Dew Code Red
4. 85 mg of sodium: Mexican Coca-Cola and Sunkist Diet Orange Soda
5. 75 mg of sodium: Stewart's Orange N' Cream and Orange Slice

Which Soda Has The Most Caffeine?

We should limit our intake to no more than 400 mg of caffeine. But if you love your coffee and these sodas, know that they put you nearer the daily limit.

Top sodas with the most caffeine content per 12 fl serving:

1. 69 mg of caffeine: Pepsi Zero Sugar
2. 68 mg of caffeine: Mountain Dew Zero Sugar and Nitro Pepsi Draft Cola
3. 64 mg of caffeine: Sun Drop 
4. 56 mg of caffeine: Mountain Dew Dew-S-A with 56 mg.
5. 55 mg of caffeine:  Mountain Dew Voltage and Mountain Dew Major Melon

Is Zero Sugar Soda Actually Healthy?

Most diet and zero-sugar sodas on our list use aspartame as a sweetener. Compared with regular sugar, aspartame is 200 times sweeter but has zero calorific value [11]. Sugar, on the other hand, has four calories per gram [1]. However, studies show aspartame isn’t as healthy as we think.

Why is Diet Soda Just as Bad as Regular Soda?

Diet sodas may help save you from extra calories and sugars. But if you think they’re healthier and will also help you lose weight, think again. According to a review of studies done in 2017, consuming artificial sweeteners showed no significant effects on lowering BMI [2]. Instead, regular consumption of diet sodas with artificial sweeteners resulted in a modest BMI and weight circumference increase.

Artificial sweeteners also increase the risk of developing the following health problems:

• Metabolic problems like obesity and type 2 diabetes
• Heart problems like hypertension and cardiovascular events
• Stroke

Some studies also suggest that consuming high amounts of aspartame regularly can increase cancer risk. Compared with people who don’t use artificial sweeteners, regular consumption of aspartame increases the risk of serious health disorders [12]:

Health risks of aspartame include:

• Increased breast cancer risk by 22%
• Increased obesity-related cancer risk by 15%
• Increased overall cancer risk by 15%

How Much Aspartame is Safe Per Day?

Determining the acceptable daily intake (ADI) of aspartame depends on one’s body weight. In the US, the ADI of aspartame is 40 mg per 1 kg (2.2 lbs) of body weight per day [4].

Let’s use 181 lbs again as an example to calculate aspartame’s ADI, the average self-reported weight of adults in the US [28].

First, convert 181 lbs to kg (82 kg), then multiply by 40, giving you 3,280 mg per day. This means it’s safe for a person weighing 181 lbs to consume about 3,280 mg of aspartame daily.

Now, popular diet sodas’ aspartame content can range from 19 to 125 mg [14]. According to Consumer Reports, one 12-oz can of diet soda can even contain as high as 200 mg of aspartame [21].

Let’s say a 12-oz can of diet soda contains 200 mg of aspartame, which is about 6% of the ADI of a person weighing 181 lbs. To reach the ADI, a 181-lb person must consume about 16.4 12-oz cans of diet soda in a day.

Only a few people can drink this many, and most won't even be able to reach their ADIs.

A diet soda from time to time should be okay. Switching to diet sodas to wean off of sugary drinks should also be fine.

However, it’s still best to avoid consuming high amounts of beverages with artificial sweeteners. Studies have shown these may have some adverse health effects.

Final Thoughts: What Are the 100 Worst Sodas in the United States?

The ice-cold soft drinks we enjoy taste good and may give us a few refreshing minutes. But consuming even one soda puts us near our daily added sugar limit. The more sugary beverages we consume, the more calories and sugars pile up. High sodium and caffeine intake may also raise our blood pressure, all of which can negatively impact our health.

So when you’re thirsty, reach for a glass of water instead. Even a cold glass of sparkling water will do!

Water is still the best beverage for your health.

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