Planning your 4th of July BBQ should be about celebrating, not stressing over what’s hiding in your favorite foods, especially classic barbecue favorites that are central to festive, all-American celebrations. With WISEcode, you can scan, learn, and decide in seconds, making it easy to spot healthy 4th of July food brands and flag those loaded with chemicals or additives you want to avoid. Here’s your ultimate guide to the cleanest and most chemical-laden brands for 10 classic 4th of July food categories.

Why a Guilt-Free 4th of July Matters

The 4th of July is all about coming together with friends and family to celebrate freedom, fun, and, of course, delicious food. But with so many tempting July recipes and classic BBQ dishes, it’s easy to let healthy habits slide during your July celebration. But you don’t have to choose between enjoying your favorite foods and feeling your best. With a few simple swaps you can create a healthy 4th of July menu that’s just as festive and flavorful as ever.

We used the free WISEcode scanner to determine the ingredients in the following foods. Give it a download and you can find the foods best for you and your family.

1. Hot Dogs

Cleanest Brands:

• Applegate Naturals: No antibiotics, nitrates, or nitrites. Simple, recognizable ingredients.

• Organic Valley: Organic beef, minimal additives.

• Niman Ranch: Humanely raised, no artificial preservatives.

Most Chemical-Laden:

• Oscar Mayer Classic: Contains sodium nitrite, corn syrup, and artificial flavors.

• Ball Park Franks: Added nitrates, preservatives, and fillers.

Tip: Scan for nitrates, nitrites, artificial flavors, and preservatives. Get an instant Ingredient Quality (IQ) Score and see hidden risks before you throw them on the grill.

2. Hamburger and Hot Dog Buns

Cleanest Brands:

• Dave’s Killer Bread: Organic, no artificial preservatives, non-GMO.

• Ezekiel 4:9: Sprouted grains, short ingredient list.

Most Chemical-Laden:

• Wonder Bread: High fructose corn syrup, mono- and diglycerides, and calcium propionate.

• Sara Lee Classic: Artificial preservatives and dough conditioners.

Tip: Flag buns with high fructose corn syrup, mono- and diglycerides, and artificial preservatives.

3. Condiments (Ketchup, Mustard, BBQ Sauce, Relish)

Cleanest Brands:

• Primal Kitchen: No added sugar, no artificial ingredients.

• Sir Kensington’s: Non-GMO, simple ingredients.

• Annie’s Naturals: Organic, no high fructose corn syrup.

• Heinz Simply: Clean version with no artificial colors.

• French’s Classic Yellow Mustard: Artificial colors in limited varieties.

Most Chemical-Laden:

• Heinz Ketchup: High fructose corn syrup (in standard version).

• Sweet Baby Ray’s BBQ Sauce: High fructose corn syrup, caramel color.

Tip: Scan condiments to spot high fructose corn syrup, artificial colors, and sodium benzoate.

4. Chips

Cleanest Brands:

• Jackson’s Honest: Cooked in coconut oil, non-GMO, minimal ingredients.

• Simply Ruffles: Organic, simple seasonings.

Most Chemical-Laden:

• Doritos: Artificial colors (Red 40, Yellow 5), MSG, and long ingredient lists.

• Lay’s Flavored Chips: Artificial flavors, preservatives.

Tip: Scan for MSG, artificial flavors, seed oils like sunflower and vegetable oil, and preservatives.

5. Dip

Cleanest Brands:

• Wholly Guacamole: Real avocado, no preservatives.

• Hope Hummus: Organic, simple ingredients, often flavored with garlic for extra taste and health benefits.

Most Chemical-Laden:

• Tostitos Queso: Artificial flavors, preservatives, and stabilizers.

• Dean’s French Onion Dip: Modified food starch, artificial flavors.

Tip: Flag dips with artificial flavors, preservatives, emulsifiers, and trans fats.

6. Sodas

Cleanest Brands:

• Spindrift: Real fruit, no added sugar, no artificial sweeteners.

• Poppi: Organic cane sugar, stevia.

• Zevia: Sweetened with stevia, no artificial colors.

Most Chemical-Laden:

• Coca-Cola/Pepsi: High fructose corn syrup, caramel color, phosphoric acid.

• Olipop: Stevia leaf, allulose syrup.

• Diet sodas: Aspartame, acesulfame potassium, artificial colors.

Tip: Scan for artificial sweeteners, colors, and preservatives.

7. Mac n Cheese

Cleanest Brands:

• Annie’s Homegrown: Organic pasta, real cheese, no artificial colors.

• Kraft Organic: Fewer additives than the classic version.

Most Chemical-Laden:

• Kraft Original: Artificial colors (Yellow 5, Yellow 6), preservatives.

• Velveeta Shells & Cheese: Artificial flavors, preservatives.

Tip: First, some people do agree that Mac n Cheese is a 4th of July food, but you be the judge for your own cookout. Flag artificial colors and preservatives in boxed mac n cheese.

8. Ice Cream

Cleanest Brands:

• Alden’s Organic: Organic dairy, no artificial flavors or gums.

• Häagen-Dazs (Five): Five simple ingredients, no stabilizers.

For a healthier homemade treat, try adding dark chocolate chips as a topping or mix-in to your favorite clean ice cream.

Most Chemical-Laden:

• Blue Bunny: Mono- and diglycerides, artificial flavors, gums.

• Breyers (non-Natural line): Corn syrup, stabilizers, and artificial flavors.

Tip: Scan for carrageenan, artificial flavors, and gums.

9. Cookies

Cleanest Brands:

• Simple Mills: Almond flour base, simple ingredients, gluten-free.

• Back to Nature: Non-GMO, no artificial preservatives.

You can also bake your own healthy cookies at home using simple ingredients like almond butter and maple syrup for natural sweetness. Baking your own cookies lets you control the ingredients and create a healthier baked treat.

Most Chemical-Laden:

• Chips Ahoy!: High fructose corn syrup, artificial flavors, preservatives.

• Oreo: Artificial flavors, high fructose corn syrup.

Tip: Flag cookies with artificial flavors, preservatives, and trans fats.

10. Salads for the 4th of July

No July celebration is complete without a few show-stopping salads on the table. Salads are the perfect way to add a burst of freshness, color, and nutrition to your 4th of July spread. For a patriotic touch, try a salad with fresh berries, whipped cream, and mozzarella cheese, or toss together a grilled chicken salad with mixed greens, sliced bananas, and a tangy balsamic vinegar dressing. Watermelon salad with feta, mint, and a squeeze of lime juice is always a refreshing crowd-pleaser.

Here are some more salad ideas to brighten up your holiday table:

• Spinach salad with grilled chicken, juicy fresh strawberries, and a homemade balsamic vinaigrette for the perfect balance of sweet and savory.

• Quinoa salad tossed with roasted vegetables, fresh herbs, and a zesty lemon-tahini dressing for a hearty, gluten-free side dish.

• Classic caprese salad with fresh mozzarella, ripe tomatoes, and basil, finished with a drizzle of olive oil and balsamic vinegar.

Healthy Alternatives for Classic BBQ Foods

Classic BBQ foods like hot dogs, burgers, and creamy sides are crowd-pleasers, but they’re often loaded with extra calories, sugar, and processed ingredients. Luckily, there are plenty of healthier alternatives that don’t skimp on taste. Try grilling chicken or fish for a leaner protein option, or swap in whole-grain buns and fresh, homemade condiments for a nutritious upgrade. For sides, think beyond chips and potato salad—grilled colorful veggies, quinoa salad, or a fresh berry salad with Greek yogurt and a drizzle of honey are all delicious, healthy choices. Remember, you have an app that can hand-pick the brands you want with the ingredients you don't.

With these swaps, you can enjoy all your favorite BBQ foods, hot dogs included, while making your July gathering a little healthier and a lot more delicious.

Tips for a Healthy Celebration

A healthy 4th of July isn’t just about what’s on your plate—it’s about making smart choices all day long. Start by staying hydrated with plenty of water or sparkling water infused with fresh berries or lime. Choose snacks like fresh fruit, nuts, or carrot sticks with hummus instead of processed chips. Get moving with outdoor games, a walk, or a fun workout to keep the energy high and the mood festive.

Other healthy celebration tips:

• Use protein powder to blend up a refreshing smoothie for a quick, nutritious snack.

• Try dairy-free desserts like almond milk ice cream or coconut cream pie for a sweet treat that’s gentle on your stomach.

• Grill chicken or fish as a healthier alternative to red meat, and serve with a side dish of roasted veggies or a vibrant quinoa salad.

• Make simple ingredient swaps, like whole-grain crackers instead of chips, or opt for dark chocolate over sugary desserts.

Celebrate Smarter with WISEcode

This 4th of July, you don’t have to sacrifice tradition for transparency. WISEcode empowers you to enjoy your favorite American foods with confidence. Just scan and decide what’s right for you and your family. Whether you want to avoid artificial colors, preservatives, or unwanted additives, WISEcode makes it easy to celebrate guilt-free, while sending a message to Big Food that clean ingredients matter.

Download WISEcode today and decode your healthy 4th of July BBQ and beyond. For a healthy fourth, also consider trying vegan recipes and plant-based options to make your celebration both delicious and nutritious for everyone.