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Kraft Foods Light Miracle Whip
Photo: Open Food Facts contributors (CC BY-SA)

Sauces

Kraft Foods Light Miracle Whip

15 fl oz

Bad out of 100 Medium confidence
  • Ultra-processed
  • High in salt
  • Contains non-nutritive sweeteners
  • Contains added sugars
  • Contains emulsifiers studied for gut effects
  • Contains seed oils
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Why it scores 16

Kraft Foods Light Miracle Whip scores 16 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:

  1. High fructose corn syrup: An added sugar. Strong
  2. Sugar: An added sugar. Strong
  3. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better mayonnaise

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Light Miracle Whip

START100

Ingredients

  • High fructose corn syrup
    Strong An added sugar. [1][2][3][4]
  • Sugar
    Strong An added sugar. [1][2][3]
  • Cellulose gum (carboxymethylcellulose)
    Strong In a small randomized feeding trial, carboxymethylcellulose modestly increased abdominal discomfort and reduced gut microbiota diversity; in mice it promoted low-grade inflammation. [5][6][7][8]
  • Sucralose
    Strong In a 2022 randomized study, sucralose and saccharin altered the gut microbiome and impaired glucose responses in some people; a 2023 lab study raised questions about its by-product sucralose-6-acetate. [9][10][11][12][2]
subtotal−50

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [13]
  • 5 kinds of ultra-processing markers
    Emerging Industrial additive classes found: flavoring, industrial sugar or starch hydrolysate, modified starch, non-nutritive sweetener and thickener, stabilizer or gelling agent. [13]
subtotal−24

Nutrition per 100 g

  • Sugars 6.7 g / 100 g
    Strong Contains some sugar. [1]
  • Salt 2.2 g / 100 g
    Strong Very high in salt. [14]
subtotal−10
TOTAL 16Bad

100 − 84 = 16

Can’t score above 79. Contains high fructose corn syrup, an ingredient of high concern. [1][2][3][4]

Can’t score above 79. High in salt (above the front-of-pack "high" level). [15]

GTIN 00021000026951 · 2026-08-23

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy133 kcal
Fat10 g
Saturated fat0 g
Trans fat0 g
Carbohydrates13.3 g
Sugars6.7 g
Added sugars6.7 g
Fiber0 g
Protein0 g
Salt2.2 g

Serving: 1 Tbsp (15g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

WATER, VINEGAR, SOYBEAN OIL, MODIFIED FOOD STARCH, HIGH FRUCTOSE CORN SYRUP, SUGAR, SALT, CONTAINS LESS THAN 2% OF NATURAL FLAVOR, EGGS, CELLULOSE GEL, MUSTARD FLOUR, POTASSIUM SORBATE AS A PRESERVATIVE, XANTHAN GUM, SPICE, CELLULOSE GUM, PAPRIKA, SUCRALOSE AND ACESULFAME POTASSIUM (SWEETENERS), DRIED GARLIC

Allergens and diets

Contains: Soy, Egg, Mustard

  • Not vegan
  • Palm-oil-free

Always check the package: recipes change.

Healthiest sauces in the US

More from Kraft Foods

Sources

  1. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  2. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  3. Added and free sugars should be as low as possible

    European Food Safety Authority · Feb 28, 2022 · Agency assessment

    “Sugar consumption is a known cause of dental caries.”

    efsa.europa.eu

  4. 21 CFR 184.1866 High fructose corn syrup

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Mar 24, 2023 · Law

    “a sweet, nutritive saccharide mixture containing either approximately 42 or 55 percent fructose”

    ecfr.gov

  5. Randomized Controlled-Feeding Study of Dietary Emulsifier Carboxymethylcellulose Reveals Detrimental Impacts on the Gut Microbiota and Metabolome

    Gastroenterology · March 2022 · Peer-reviewed

    “Relative to control subjects, CMC consumption modestly increased postprandial abdominal discomfort and perturbed gut microbiota composition in a way that reduced its diversity.”

    doi.org

  6. Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome

    Nature · Mar 5, 2015 · Peer-reviewed

    “carboxymethylcellulose and polysorbate-80, induced low-grade inflammation and obesity/metabolic syndrome in wild-type hosts and promoted robust colitis in mice predisposed to this disorder.”

    doi.org

  7. Food additive emulsifiers and risk of cardiovascular disease in the NutriNet-Santé cohort: prospective cohort study

    BMJ · Sep 6, 2023 · Peer-reviewed

    “This study found positive associations between risk of CVD and intake of five individual and two groups of food additive emulsifiers widely used in industrial foods.”

    doi.org

  8. Re-evaluation of celluloses E 460(i), E 460(ii), E 461, E 462, E 463, E 464, E 465, E 466, E 468 and E 469 as food additives

    European Food Safety Authority · Jan 16, 2018 · Agency assessment

    “The Panel concluded that there was no need for a numerical ADI and that there would be no safety concern at the reported uses and use levels for the unmodified and modified celluloses”

    doi.org

  9. Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance

    Cell · September 2022 · Peer-reviewed

    “As groups, each administered NNS distinctly altered stool and oral microbiome and plasma metabolome, whereas saccharin and sucralose significantly impaired glycemic responses.”

    doi.org

  10. Toxicological and pharmacokinetic properties of sucralose-6-acetate and its parent sucralose: in vitro screening assays

    Journal of Toxicology and Environmental Health, Part B · Aug 18, 2023 · Peer-reviewed

    “Sucralose-6-acetate significantly increased the expression of genes associated with inflammation, oxidative stress, and cancer”

    doi.org

  11. EFSA finds sucralose safe when used as currently authorised; cannot confirm safety of extending its use

    European Food Safety Authority · Feb 17, 2026 · Agency assessment

    “EFSA’s experts concluded that the sweetener sucralose (E 955) continues to be safe for consumers for its currently authorised uses as a food additive.”

    efsa.europa.eu

  12. WHO advises not to use non-sugar sweeteners for weight control in newly released guideline

    World Health Organization · May 15, 2023 · Agency assessment

    “The recommendation is based on the findings of a systematic review of the available evidence which suggests that use of NSS does not confer any long-term benefit in reducing body fat in adults or children.”

    who.int

  13. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  14. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  15. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  16. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  17. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org

  18. Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)

    BMJ · Apr 12, 2016 · Peer-reviewed

    “replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”

    doi.org

  19. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

    Circulation · Jul 18, 2017 · Peer-reviewed

    doi.org

  20. Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies

    Circulation · Oct 28, 2014 · Peer-reviewed

    “These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”

    doi.org