Which foods cause acne?

Skin Scores for 322 foods and drinks · one typical serving on its own · Updated 2026-09-03

Every food starts at 100. Points come off for glycemic load, dairy and inflammatory fats, and come back for omega-3 and polyphenols. The weights follow 13 published studies on diet and acne. Scores are for the food on its own; what you eat with it changes the result.

Highest scores (skin-friendly)

• Almond milk 100
• Olive oil 100
• Avocado 100
• Ketchup 100
• Soy sauce 100
• Sriracha 100
• Hot sauce 100
• Guacamole 100
• Salsa 100
• Egg white 100

Lowest scores (more often linked to breakouts)

• Milkshake 32
• Cheesecake 34
• Milk tea 35
• Frozen yogurt 40
• Scone 43
• Chai latte 45
• Muffin 49
• Sausage roll 49
• Vanilla ice cream 49
• Croissant 50

Bakery & snacks

• Chocolate cookie 82
• Digestive biscuits 81
• Brownie 77
• Crumpet 73
• Pancake 73
• Yorkshire pudding 71
• Pretzel 63
• Bagel 58
• Waffle 57
• Cinnamon roll 55
• Donut 53
• Cake slice 52
• Croissant 50
• Sausage roll 49
• Muffin 49
• Scone 43
• Cheesecake 34

Carbs & grains

• Poppadom 97
• Corn 88
• Whole grain bread 87
• Croutons 86
• Spring roll 86
• Popcorn 85
• Granola 84
• Baked beans 83
• Breadcrumbs 78
• Tortilla chips 78
• Rice cakes 78
• Tortilla 77
• Rolled oats 77
• Potato chips 76
• Brown rice 74
• Muesli 74
• Crackers 73
• Boiled potato 71
• Quinoa 70
• White bread 67
• Hash browns 67
• Cornflakes 67
• Pasta 67
• Baked potato 66
• Rice noodles 66
• Pita bread 65
• Roast potatoes 63
• Udon 62
• White rice 61
• Dumplings 58
• Naan 57
• Sushi rice 57
• Instant noodles 54
• Mashed potato 53
• Ramen noodles 53
• Tteok 53
• French fries 51

Dairy

• Coffee creamer 92
• Parmesan 85
• Heavy cream 84
• Whipped cream 84
• Milk chocolate 81
• Butter 79
• American cheese 78
• Feta cheese 72
• Goat cheese 72
• Cheddar cheese 71
• Mozzarella 71
• Cottage cheese 71
• Blue cheese 71
• Sour cream 71
• Swiss cheese 71
• Plain yogurt 69
• Brie 69
• Ricotta 69
• Skim milk 68
• Cream cheese 68
• Greek yogurt 66
• Alfredo sauce 66
• Halloumi 66
• Burrata 65
• Whole milk 64
• Cheese sauce 64
• Clotted cream 64
• Paneer 64
• Kefir 62
• Custard 56
• Condensed milk 50
• Vanilla ice cream 49
• Frozen yogurt 40

Drink add-ins

• Matcha powder 100
• Cocoa powder 100
• Coconut cream 94

Drinks

• Diet cola 100
• Black coffee 100
• Green tea 100
• Kombucha 100
• Red wine 100
• White wine 100
• Sparkling water 100
• Coconut water 96
• Beer 90
• Cocktail 87
• Squash drink 86
• Apple juice 83
• Orange juice 82
• Lemonade 81
• Sweet iced tea 76
• Fruit smoothie 76
• Sports drink 72
• Cappuccino 72
• Flat white 71
• Protein shake 70
• Energy drink 68
• Yakult 66
• Cola 65
• Latte 61
• Chocolate milk 58
• Hot chocolate 54
• Lassi 53
• Chai latte 45
• Milk tea 35
• Milkshake 32

Fruit & vegetables

• Strawberries 100
• Raspberries 100
• Spinach 100
• Kale 100
• Tomato 100
• Cherry tomatoes 100
• Onion 100
• Pickles 100
• Olives 100
• Kimchi 100
• Sauerkraut 100
• Mushrooms 100
• Bell pepper 100
• Jalapeno 100
• Cucumber 100
• Carrot 100
• Edamame 100
• Broccoli 100
• Lettuce 100
• Cherries 100
• Blackberries 100
• Lemon 100
• Lime 100
• Garlic 100
• Ginger 100
• Zucchini 100
• Eggplant 100
• Cauliflower 100
• Green beans 100
• Asparagus 100
• Cabbage 100
• Celery 100
• Arugula 100
• Seaweed 100
• Green onion 100
• Cilantro 100
• Basil 100
• Turmeric 100
• Cinnamon 100
• Chili flakes 100
• Pickled radish 99
• Apple slices 97
• Pomegranate 96
• Beetroot 96
• Mushy peas 95
• Peas 95
• Blueberries 94
• Pineapple 94
• Kiwi 94
• Orange 93
• Peach 93
• Dates 91
• Coleslaw 91
• Watermelon 90
• Grapes 89
• Raisins 87
• Fried onions 86
• Pear 86
• Mango 83
• Dried cranberries 83
• Banana 81
• Sweet potato 73

Nuts & seeds

• Walnuts 100
• Chia seeds 100
• Flax seeds 100
• Hemp seeds 100
• Sesame seeds 100
• Almonds 93
• Cashews 93
• Sunflower seeds 93
• Pecans 92
• Pistachios 91
• Peanuts 90
• Pumpkin seeds 89

Oils & spreads

• Olive oil 100
• Avocado 100
• Canola oil 100
• Sesame oil 99
• Margarine 96
• Avocado oil 94
• Tahini 93
• Almond butter 92
• Vegetable oil 91
• Lard 91
• Coconut oil 88
• Peanut butter 88
• MCT oil 88
• Ghee 80

Other

• Almond milk 100
• Soy milk 96
• Coconut milk 85
• Oat milk 84

Protein

• Egg white 100
• Tuna 100
• Grilled salmon 100
• Smoked salmon 100
• Shrimp 100
• Tofu 100
• Plant protein powder 100
• Cod 100
• Sardines 100
• Mackerel 100
• Turkey slices 99
• Grilled chicken 98
• Egg yolk 98
• Boiled egg 97
• Fried egg 96
• Ham 96
• Black beans 95
• Scrambled eggs 94
• Tempeh 94
• Lentils 94
• Bacon 93
• Salami 93
• Chickpeas 92
• Lamb 92
• Fried tofu 92
• Beef strips 91
• Sausage 90
• Ground beef 90
• Chicken thigh 90
• Meatballs 90
• Hot dog 90
• Pepperoni 89
• Steak 89
• Crab sticks 89
• Beef patty 88
• Spam 88
• Black pudding 85
• Chicken tikka 85
• Pork belly 81
• Chicken nuggets 76
• Fish fingers 75
• Fried chicken 73
• Whey protein powder 73
• Pork pie 68
• Fried egg on rice 56

Sauces & condiments

• Ketchup 100
• Soy sauce 100
• Sriracha 100
• Hot sauce 100
• Guacamole 100
• Salsa 100
• Brown sauce 100
• Miso paste 100
• Fish sauce 100
• Curry powder 100
• Ssamjang 100
• Chimichurri 100
• Mustard 100
• Wasabi 100
• Tomato sauce 99
• Marmite 99
• Buffalo sauce 99
• Vinaigrette 98
• Hummus 97
• Gochujang 97
• Oyster sauce 97
• Balsamic glaze 97
• Hoisin sauce 96
• Pesto 95
• Gravy 95
• Aioli 95
• Mango chutney 95
• Teriyaki sauce 94
• Peanut sauce 93
• Bolognese sauce 93
• Mayonnaise 90
• Honey mustard 90
• Thousand island 90
• Curry sauce 90
• Tartar sauce 88
• BBQ sauce 87
• Caesar dressing 87
• Sweet and sour sauce 84
• Tzatziki 83
• Sweet chili sauce 81
• Ranch dressing 67

Sweets & sugar

• Stevia 100
• White sugar 95
• Agave syrup 95
• Chocolate chips 94
• Sprinkles 94
• Strawberry jam 93
• Maple syrup 92
• Chocolate syrup 91
• Dark chocolate 89
• Brown sugar 87
• Honey 86
• Nutella 82
• Jaffa cakes 82
• Vanilla syrup 81
• Cookie crumbs 80
• Marshmallows 78
• Granola bar 78
• Gummy candy 68
• Caramel sauce 67
• Frosting 64
• Toffee sauce 63
• Boba pearls 62
• Protein bar 57
• Candy bar 54

See your own pattern

Scan your meals and SpotBite shows which foods line up with your breakouts a few days later.