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Plant-based foods

Spice World Squeeze

10 oz/284 g

Poor out of 100 Medium confidence
  • Ultra-processed
  • High in sugar
  • High in salt
  • Contains added sugars
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Why it scores 28

Spice World Squeeze scores 28 out of 100 (Poor) under GoodSwap’s published rules. What moved the score most:

  1. Fructose: An added sugar. Strong
  2. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
  3. Sugars 40 g / 100 g: Very high in sugar. Strong

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

The Receipt

Squeeze

START100

Ingredients

  • Fructose
    Strong An added sugar. [1][2][3]
  • Sodium benzoate
    Strong Benzoates can form small amounts of benzene in drinks that also contain ascorbic acid (vitamin C), especially with heat or light. [4][5][6]
  • Glycerin
    Info An additive class typical of ultra-processed foods (NOVA group 4). [7]
  • Xanthan gum
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [7]
subtotal−31.5

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [7]
  • 3 kinds of ultra-processing markers
    Emerging Industrial additive classes found: humectant, industrial sugar or starch hydrolysate and thickener, stabilizer or gelling agent. [7]
subtotal−21

Nutrition per 100 g

  • Sugars 40 g / 100 g
    Strong Very high in sugar. [1]
  • Salt 6.5 g / 100 g
    Strong Very high in salt. [8]
  • Energy 300 kcal / 100 g
    Info Energy-dense for its weight. [2]
  • Fiber 20 g / 100 g
    Strong A good source of fiber. [2]
subtotal−20
TOTAL 28Poor

100 − 72.5 = 27.5 → 28

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

Can’t score above 79. High in sugars and salt (above the front-of-pack "high" level). [9]

GTIN 00070969004401 · 2024-10-04

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy300 kcal
Fat0 g
Saturated fat0 g
Trans fat0 g
Carbohydrates80 g
Sugars40 g
Fiber20 g
Protein0 g
Salt6.5 g

Serving: 1 tsp (5 g)

Ingredients

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

GINGER, FRUCTOSE, VINEGAR, SALT, GLYCERIN, ASCORBIC ACID TO PROMOTE COLOR RETENTION, XANTHAN GUM, PRESERVED WITH SODIUM BENZOATE.

Allergens and diets

  • Vegan
  • Vegetarian
  • Palm-oil-free

Always check the package: recipes change.

More from Spice World

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. Benzene production from decarboxylation of benzoic acid in the presence of ascorbic acid and a transition-metal catalyst

    Journal of Agricultural and Food Chemistry · May 1993 · Peer-reviewed

    doi.org

  5. Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial

    The Lancet · November 2007 · Peer-reviewed

    “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

  6. Re-evaluation of benzyl alcohol (E 1519) as food additive (records the 2016 benzoate re-evaluation)

    European Food Safety Authority · Oct 30, 2019 · Agency assessment

    “derived a group ADI of 5 mg/kg bw per day (expressed as benzoic acid) in accordance with the ADI previously derived by SCF and JECFA”

    doi.org

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

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  8. 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

  9. 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

  10. 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

  11. 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