Key findings
- 1Soda contains zero whole food ingredients and is entirely industrially manufactured
- 2A 12oz can of regular soda contains ~39g of sugar (nearly 10 teaspoons)
- 3Sparkling water with real fruit juice is a far less processed alternative
- 4In our analysis, sodas average a Processing Score of 7.2, which is Level 3
Why is Soda Level 3 on average?
Soda contains no whole food ingredients. High fructose corn syrup is produced through enzymatic conversion of corn starch. Caramel color (4-MEI) is manufactured through ammonia-sulfite processing. Phosphoric acid is industrially produced. "Natural flavors" in cola are proprietary chemical blends. Diet sodas replace sugar with synthetic sweeteners (aspartame, sucralose, acesulfame-K) that are equally industrial.
How 6,805 soda products break down
Share of products at each processing level, in our analysis.
Soda brand comparison
From least to most processed in our database.
How to read a soda label
- 1
Regular and diet sodas alike are built from manufactured ingredients; there is no whole-food version
- 2
Caramel color (in cola) contains 4-MEI, a chemical formed during manufacturing
- 3
"Natural flavors" in soda are highly refined extracts, not whole ingredients
- 4
Diet soda replaces one ultra-processed ingredient (HFCS) with another (artificial sweeteners)
Which ingredients should you watch for?
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Frequently asked questions
Is diet soda ultra-processed?
Diet soda is as processed as regular soda. It replaces sugar with synthetic sweeteners but retains all other industrial ingredients including artificial colors and phosphoric acid.
Is sparkling water a less processed alternative to soda?
Yes. Plain sparkling water is just carbonated water. Even flavored sparkling waters with real fruit juice are far less processed than any soda.
Guide · Beverages
The Complete Beverages Guide
Processing analysis, least-processed picks, and what to watch for.
Read guide