Mountain Dew receives a Poor FoodScore of 40/100, primarily due to its classification as an ultra-processed beverage with no beneficial nutrients.
Mountain Dew is an ultra-processed beverage, classified as NOVA 4.
It provides 0g of protein, fiber, and total fat per 100g serving.
This beverage contains 0g of added sugar, but its overall nutritional profile is poor.
It offers no significant vitamins or minerals, with 0% DV for all tested micronutrients.
With a FoodScore of 40/100, it falls significantly below the average for beverages.
Scores -22 points above the fruit category average (62/100 across 69 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
11mg
0% of Daily Value
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What it brings to the table
Nothing notable — but nothing harmful either.
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What holds it back
Ultra-processed (NOVA 4)-10
Why it scores 40
Mountain Dew earns a FoodScore of 40 out of 100, placing it in the 'Poor' category. This score is largely driven by its complete lack of beneficial nutrients and its classification as an ultra-processed food. The beverage contains 0g of protein, fiber, and total fat per 100g, meaning it contributes none of the macronutrients that typically earn positive points in the FoodScore system. While it contains 0g of added sugar, which would normally be a positive, the absence of any other redeeming nutritional qualities prevents it from scoring higher. It also provides 0% of the Daily Value for essential micronutrients like potassium, calcium, iron, magnesium, zinc, Vitamin D, B12, Folate, Vitamin C, and Vitamin A. A significant penalty of -10 points is applied because Mountain Dew is a NOVA class 4 food, indicating it is ultra-processed. To achieve a higher score, Mountain Dew would need to contain meaningful amounts of beneficial nutrients such as fiber, protein, or essential vitamins and minerals, and ideally be less processed.
Health benefits
What the nutrients in mountain dew actually do for you, grounded in established dietary science.
Minimal Sodium Content
Mountain Dew contains a very low amount of sodium, with only 11mg per 100g serving. This can be a consideration for individuals monitoring their sodium intake, as dietary guidelines emphasize limiting sodium to support heart health and maintain healthy blood pressure. For context, the daily recommended limit for sodium is typically 2,300mg. However, it's important to consider the overall nutritional context, as this low sodium content does not offset the lack of other beneficial nutrients in the beverage.
Zero Fat and Cholesterol
Per 100g, Mountain Dew contains 0g of total fat, saturated fat, and trans fat, and no cholesterol. Diets low in saturated and trans fats are recommended for cardiovascular health, as these fats can contribute to elevated LDL cholesterol levels. While the absence of these fats is a neutral point, it means the beverage does not contribute to unhealthy fat intake. However, it's crucial to remember that this absence does not make the beverage inherently healthy, as it lacks other essential nutrients.
No Added Sugar
Mountain Dew is formulated with 0g of added sugar per 100g serving. Reducing intake of added sugars is a key recommendation from dietary guidelines to help manage blood sugar levels and reduce the risk of chronic diseases. While this specific formulation avoids the penalty for added sugars, the beverage still offers no nutritional benefits. Consumers should be aware that 'no added sugar' does not equate to a nutritious choice if the product is otherwise devoid of vitamins, minerals, or fiber.
Calorie-Free Hydration
Mountain Dew provides 0 calories per 100g serving, making it a calorie-free beverage. For individuals managing their weight or calorie intake, choosing calorie-free drinks can be a strategy to reduce overall energy consumption. While it contributes to hydration, which is essential for all bodily functions, it does not offer any nutritional value beyond water. It's important to prioritize water as the primary source of hydration for optimal health.
Mountain Dew receives a Poor FoodScore of 40/100, primarily due to its classification as an ultra-processed beverage with no beneficial nutrients.
How to eat it
Mountain Dew is typically consumed as a refreshing beverage, often alongside meals or as a standalone drink. It is not intended to be a source of nutrition but rather a flavorful, calorie-free option. Due to its lack of nutritional value, it is best consumed in moderation as an occasional treat rather than a regular part of a balanced diet. Prioritizing water and other nutrient-dense beverages is generally recommended.
To reduce overall consumption, consider Mountain Dew as an occasional treat rather than a daily beverage.
Pair Mountain Dew with nutrient-dense foods if consumed with a meal, to balance its lack of nutritional value.
For hydration, always prioritize plain water over beverages like Mountain Dew, especially during physical activity.
Things to keep in mind
There are no widely documented allergies or specific GI issues directly associated with Mountain Dew at normal serving sizes. However, as an ultra-processed beverage, it offers no nutritional benefits. For individuals with specific health conditions such as diabetes or kidney disease, consulting a healthcare professional is always advisable regarding dietary choices. While it contains no added sugar, its highly processed nature means it should be consumed in moderation as part of a balanced diet.
Mountain Dew is not considered healthy. It receives a FoodScore of 40/100 (Poor), primarily because it is an ultra-processed beverage (NOVA 4) and contains no beneficial nutrients like protein, fiber, vitamins, or minerals. While it is calorie-free and has no added sugar, it offers no nutritional value to a balanced diet.
Is Mountain Dew good for weight loss?
While Mountain Dew is calorie-free, which can be a factor in weight management, it is not 'good' for weight loss in a nutritional sense. It provides no satiety or essential nutrients that support a healthy metabolism or overall well-being. Focusing on nutrient-dense, whole foods and water is a more effective strategy for sustainable weight loss.
Is Mountain Dew ultra-processed?
Yes, Mountain Dew is classified as a NOVA class 4 food, which means it is an ultra-processed beverage. This classification indicates it is made from industrial formulations of ingredients, often containing little to no whole foods. The ultra-processed nature contributes to its low FoodScore.
What are some healthier alternatives to Mountain Dew?
Healthier alternatives to Mountain Dew include plain water, sparkling water with a squeeze of lemon or lime, unsweetened tea, or naturally flavored water with fruit slices. These options provide hydration without artificial ingredients or the highly processed nature of Mountain Dew, contributing positively to your overall health.
Does Mountain Dew contain any vitamins or minerals?
No, Mountain Dew contains no significant vitamins or minerals. Per 100g, it provides 0% of the Daily Value for potassium, calcium, iron, magnesium, zinc, Vitamin D, B12, Folate, Vitamin C, and Vitamin A. It does not contribute to your daily micronutrient needs.
How does Mountain Dew compare to other soft drinks nutritionally?
Mountain Dew, being calorie-free and without added sugar, might seem better than some sugary soft drinks in those specific aspects. However, like many soft drinks, it is an ultra-processed beverage and lacks any essential nutrients. Its overall nutritional profile is poor, similar to other highly processed, non-nutritive beverages.