Candies
Sour Punch Bites
9 oz
Score
- Not permitted in some countries
- Dye with an EU warning label
- Contains synthetic dyes
- Ultra-processed
- High in sugar
- Contains added sugars
- Contains emulsifiers studied for gut effects
- Contains artificial flavors
Why it scores 6
Sour Punch Bites scores 6 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:
- minus 25 points Partially hydrogenated oil: Industrial trans fat raises LDL cholesterol and heart disease risk. Regulatory
- minus 20 points Corn syrup: An added sugar. Strong
- minus 18 points 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.
The Receipt
Sour Punch Bites
Ingredients
- Partially hydrogenated oil minus 25 points
- Corn syrup minus 20 points
- Sugar minus 5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 7 kinds of ultra-processing markers minus 8 points
Nutrition per 100 g
- Sugars 47.5 g / 100 g minus 14 points
- Saturated fat 1.3 g / 100 g minus 1 points
- Salt 0.5 g / 100 g minus 1 points
- Energy 350 kcal / 100 g minus 2 points
100 − 94 = 6
Can’t score above 25. Contains partially hydrogenated oil, whose use in food has been revoked in the US. [2][11]
Can’t score above 49. Contains partially hydrogenated oil, an ingredient of very high concern. [1][2][3][4]
Can’t score above 79. Contains corn syrup, an ingredient of high concern. [5][6][7][12][13][14][15][16][17][18]
Can’t score above 79. High in sugars (above the front-of-pack "high" level). [19]
Nutrition per 100 g
| Energy | 350 kcal |
|---|---|
| Fat | 2.5 g |
| Saturated fat | 1.3 g |
| Trans fat | 1.3 g |
| Carbohydrates | 80 g |
| Sugars | 47.5 g |
| Added sugars | 36.7 g |
| Fiber | 0 g |
| Protein | 2.5 g |
| Salt | 0.5 g |
Serving: 10 pieces (30 g)
Ingredients
- CORN SYRUP (high concern)
- SUGAR (high concern)
- WHEAT FLOUR
- CITRIC ACID
- MALIC ACID
- TARTARIC ACID
- MODIFIED FOOD STARCH
- PARTIALLY HYDROGENATED SOYBEAN OIL (very high concern)
- GLYCERYL MONOSTEARATE
- SODIUM CITRATE
- GLYCERIN
- ARTIFICIAL FLAVORS
- ARTIFICIAL COLOR
- BLUE 1 (moderate concern)
- YELLOW 5 (TARTRAZINE) (high concern)
- RED 40 (high concern)
Label text, as published
CORN SYRUP, SUGAR, WHEAT FLOUR, CITRIC ACID, MALIC ACID, TARTARIC ACID, MODIFIED FOOD STARCH, PARTIALLY HYDROGENATED SOYBEAN OIL, GLYCERYL MONOSTEARATE, SODIUM CITRATE, GLYCERIN, ARTIFICIAL FLAVORS, ARTIFICIAL COLOR, BLUE 1, YELLOW 5 (TARTRAZINE), RED 40.
Allergens and diets
Contains: Soy, Wheat, Gluten
- Vegan
- Vegetarian
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
More candies on GoodSwap
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Ice Breakers Cool Mint Hershey · 42 gr Ultra-processedContains sugar alcohols Score 72 out of 100 Good -
Dark Chocolate Peanut Butter Cups Trader Joe's · 16 oz Ultra-processedHigh in sugarHigh in saturated fatContains added sugars Score 2 out of 100 Bad -
Sour Patch Kids Mondelez · 56 g Dye with an EU warning labelContains synthetic dyesUltra-processedHigh in sugar Score 12 out of 100 Bad -
Mini Chocolate Chip Cookie Kirkland Signature Ultra-processedHigh in sugarHigh in saturated fatContains added sugars Score 0 out of 100 Bad -
Airheads White Mystery Airheads · 15.6 g Dye with an EU warning labelContains synthetic dyesUltra-processedHigh in sugar Score 12 out of 100 Bad
Sources
-
“In 2015, the FDA took the significant step of determining that PHOs, then the major source of artificial trans fat in the food supply, are no longer “Generally Recognized as Safe,” or GRAS.”
fda.gov
-
Revocation of Uses of Partially Hydrogenated Oils in Foods (88 FR 53764)
“in light of our determination that PHOs are no longer generally recognized as safe (GRAS).”
federalregister.gov
-
“Maximum 2 grams per 100 grams of fat in food intended for the final consumer and food intended for supply to retail”
eur-lex.europa.eu
-
“WHO’s recommendation for adults is to limit consumption of trans fat to less than 1% of total energy intake, which is less than 2.2 g per day for a 2000-calorie diet.”
who.int
-
Guideline: sugars intake for adults and children
“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”
who.int
-
Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
-
Added and free sugars should be as low as possible
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline
“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”
who.int
-
“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
-
Notice of Modification: Prohibiting the Use of Partially Hydrogenated Oils in Foods
“On September 17, 2018, partially hydrogenated oils (PHOs) were banned by adding them to Part 1 of the List of Contaminants and other Adulterating Substances in Foods.”
canada.ca
-
Regulation (EC) No 1333/2008 of 16 December 2008 on food additives
“may have an adverse effect on activity and attention in children.”
eur-lex.europa.eu
-
“may have an adverse effect on activity and attention in children.”
legislation.gov.uk
-
“Artificial colours or a sodium benzoate preservative (or both) in the diet result in increased hyperactivity in 3-year-old and 8/9-year-old children in the general population.”
doi.org
-
Tracking Food Industry Pledges to Remove Petroleum Based Food Dyes
“FD&C Green No. 3, FD&C Red No. 40, FD&C Yellow No. 5, FD&C Yellow No. 6, FD&C Blue No. 1, and FD&C Blue No. 2—by the end of 2027.”
fda.gov
-
California AB 2316 (2024), Pupil nutrition: substances: prohibition
“beginning December 31, 2027, would prohibit a school district, county superintendent of schools, or charter school”
leginfo.legislature.ca.gov
-
21 CFR 74.705 FD&C Yellow No. 5
“shall specifically declare the presence of FD&C Yellow No. 5 by listing the color additive as FD&C Yellow No. 5 among the list of ingredients.”
ecfr.gov
-
List of Select Chemicals in the Food Supply Under FDA Review
“The table below includes select food ingredients (including food and color additives), food contact substances, and contaminants under FDA review as of May 12, 2026 .”
fda.gov
-
“Table 3: Criteria for drinks (per 100ml)”
assets.publishing.service.gov.uk
-
“titanium dioxide (E 171) can no longer be considered safe when used as a food additive.”
eur-lex.europa.eu
-
Revocation of Authorization for Use of Brominated Vegetable Oil in Food (89 FR 55040)
“This action is being taken because there is no longer a reasonable certainty of no harm from the continued use of BVO in food.”
federalregister.gov
-
“This order is effective January 15, 2027, except for amendatory instruction 4, which is effective January 18, 2028.”
federalregister.gov
-
Regulation (EC) No 1223/2009 of 30 November 2009 on cosmetic products
“cosmetic products shall not contain any of the following: (a) prohibited substances — prohibited substances listed in Annex II”
eur-lex.europa.eu
-
HHS, FDA to Phase Out Petroleum-Based Synthetic Dyes in Nation’s Food Supply (press release)
“Initiating the process to revoke authorization for two synthetic food colorings—Citrus Red No. 2 and Orange B—within the coming months.”
fda.gov
-
“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
-
Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome
“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
-
“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
-
“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