Last week, my daughter and I made a quick trip to Bulk Barn to pick up some baking supplies for her latest cupcake experiment. She loves baking, and I love encouraging her creativity. But as we scanned the aisles filled with brightly colored sprinkles, candy melts, and frosting gels, something struck me.
“Mom, look at all the colors!” she exclaimed, holding up a jar of vibrant red candy sprinkles.
She wasn’t wrong. The shelves were packed with products boasting colors so bright they almost glowed. Curious, I flipped a few jars over to read the ingredient labels, and sure enough — there it was: Red No. 3. That moment sparked a conversation about food dyes, what they’re made of, and why we might want to think twice before using them.
As a Family Nutritionist, and mom of three, I felt the need to bring this info to the forefront and make sure families like you are aware of what this means, what to look for, what foods to avoid, and what to do to protect your family from these dyes.
What Are Food Dyes Like Red No. 3 and Red No. 40?
Food dyes are synthetic colorings added to foods, drinks, and even medications to make them look more appealing. Two of the most common are:
- Red No. 3 (Erythrosine): A cherry-red coloring commonly found in candies, popsicles, and cake-decorating gels.
- Red No. 40 (Allura Red): A darker red dye used in sports drinks, candy, condiments, and cereals.
While these dyes may make foods visually exciting, they come with some serious health concerns.
Why Did the FDA Ban Red No. 3?
In January 2025, the FDA banned Red No. 3 in foods, beverages, and medications. Here’s why:
- Studies found high doses of Red No. 3 caused thyroid tumors in male rats.
- Although these findings don’t directly prove harm in humans, the FDA acted under the Delaney Clause, which prohibits additives linked to cancer in animals or humans.
- A 2021 study by California’s Office of Environmental Health Hazard Assessment found that synthetic dyes like Red 3 are linked to a greater risk of behavioral difficulties in children (includes decreased attention span and memory problems).
And let’s consider that 35 years ago, the FDA banned the use of Red Dye No. 3 in cosmetics because of its potential cancer risk. Why it took so long to remove it from the products are family ingests, I’ll never know.
Red No. 3 vs. Red No. 40: Are They Safe?
First let’s distinguish between the two common red food dyes:
- Red No. 3 (Erythrosine): A cherry-red coloring commonly used in candy, popsicles and cake-decorating gels.
- Red No. 40 (Allura Red): A dark red dye that is used in sports drinks, candy, condiments and cereals.
While Red No. 3 is being phased out, some manufacturers are turning to Red No. 40 as an alternative. But is it safer?
- Behavioral Concerns: California banned Red No. 40 in public schools due to its potential links to hyperactivity and attention issues in children.
- Health Risks: Studies suggest Red No. 40 may accelerate immune-system tumor growth in mice and contains benzene, a known carcinogen.
The bottom line: Both dyes raise red flags, and neither is truly risk-free.
How Much Red 3 is Considered Safe?
As for the amount of Red No. 3 that’s considered safe, it varies depending on body weight, but it works out to 3.2 milligrams per pound.
Scott Keatley, a registered dietitian in New York City, crunched some numbers and found the following:
For a 50-pound child, it would equate to about 12 red gummy bears, or 6 pieces of red licorice, or half a cup of red gelatin dessert per day. For an average-size adult, it’s about triple those amounts (e.g. figure 36 red gummy bears per day).
Where Are Red No. 3 and Red No. 40 Found?
Here’s a list of foods, drinks, and medications that commonly contain Red 3.
- Maraschino cherries (some brands)
- Pez Candy (assorted fruit)
- Dubble Bubble Original Twist Bubble Gum
- Trolli Sour Crunchy Crawlers Candy
- Yoo-hoo Strawberry Flavored Drink
- Good Humor Strawberry Shortcake Bar, and other frozen desserts
- McCormick red food coloring (and other brands of food coloring)
- Betty Crocker Red Decorating Icing
- Some brands of cough syrup and cough drops
- Some brands of gummy vitamins
Always check ingredient labels for names like Erythrosine (Red No. 3) or Allura Red (Red No. 40). Here are other products that contain Red No. 40:
Foods and Drinks
- Candy: Pez, Skittles, Brach’s Candy Corn, Jelly Belly Jelly Beans
- Baked Goods: Betty Crocker Cake Mixes, Duncan Hines Frostings
- Snacks: Colored popcorn, Don Pancho Tortilla Chips
- Beverages: Kool-Aid, sports drinks, fruit punch, pink lemonade
Medications and Cough Syrups
- Children’s Tylenol Chewables
- Benadryl Allergy Liquid
- Robitussin Cough Syrup
- Amoxicillin Oral Suspension (pink flavor)
*Note: this list may be out of date, but the bottom line is to read labels as things are always changing.
You can find a comprehensive list of foods here on the EWG website.
How to Spot Artificial Food Dyes on Labels
When scanning ingredient lists, look for these terms:
- Red No. 3
- Erythrosine
- Red No. 40
- Allura Red
- Artificial Coloring
Safer, Natural Alternatives for Baking and Beyond
After that trip to Bulk Barn, my daughter and I explored natural food dyes, and we found some amazing options:
- Beet Powder: A natural source of vibrant red.
- Turmeric: For bright yellow or gold tones.
- Spirulina Powder: A plant-based option for green hues.
- Purple Sweet Potato Powder: Great for purples and pinks.
Not only are these alternatives free from harmful chemicals, but they also add unique flavors and nutrients to your creations.
A few other things you can do:
- Choose Whole Foods: Opt for snacks and meals that are naturally colorful—like fruits, vegetables, and whole grains.
- Explore Natural Brands: Many companies now offer dye-free candies and snacks. Brands like Unreal and YumEarth are great places to start.
- Dye-Free Medications: Ask your pharmacist for dye-free versions of children’s medications.
- DIY Baking: Use natural dyes for homemade treats. It’s a fun and educational activity for kids!
Ready to Health-ify Your Family’s Food?
The recent FDA ban on Red No. 3 reminded me how much power we have as parents to shape our children’s food experiences—and why we can’t wait for others to prioritize their health (it took 35 years!).
If you’re ready to ditch artificial dyes and make healthier choices for your family, check out the Family Health-ification Package. You’ll get clear guidance on:
- Healthier food swaps
- What to avoid feeding your family
- Raising adventurous, healthier eaters
- Taking care of yourself, too
Not ready for private coaching? No problem. Here are a few simple low-cost ways to get started:
- Pack Balanced Lunches Your Child Will Eat – Say goodbye to lunchtime battles and hello to variety-packed, stress-free meals.
- Surviving Sugar Workshop – Handle your child’s sweet tooth with confidence. Learn what to say and do, plus enjoy healthy treat ideas included in the kit.