MOUNTAIN DEW, SODA receives a FoodScore of 15/100 (Avoid) primarily due to its **high added sugar content** and classification as an ultra-processed beverage.
This MOUNTAIN DEW soda scores 15/100, indicating it is not a recommended choice for regular consumption.
It contains 9.11g of added sugar per 100g, contributing significantly to its low score.
As a NOVA class 4 food, it is ultra-processed and lacks beneficial nutrients found in whole foods.
Compared to plain sparkling water, it offers no nutritional benefits and adds calories and sugar.
Consider this beverage for occasional consumption rather than a daily staple.
Scores -17 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
9.11g
18% of Daily Value
Sodium
18mg
1% of Daily Value
+
What it brings to the table
Nothing notable — but nothing harmful either.
−
What holds it back
Added sugar (9.1g)-10
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 15
MOUNTAIN DEW, SODA receives a FoodScore of 15 out of 100, placing it in the 'Avoid' category. This low score is primarily driven by its nutritional profile, which includes significant penalties. The most substantial penalty comes from its high added sugar content, with 9.11g per 100g. This amount contributes to a -10 penalty. Furthermore, MOUNTAIN DEW is classified as a NOVA class 4 food, indicating it is ultra-processed, which incurs an additional -10 penalty. The product also receives a -15 penalty for being considered 'empty calories,' as it provides minimal to no beneficial nutrients like protein, fiber, vitamins, or minerals. For instance, it contains 0g of protein, 0g of fiber, and 0% DV for essential micronutrients such as potassium, calcium, iron, and vitamins A, C, D, B12, and folate. Ingredients like high fructose corn syrup are a primary source of the added sugars. In contrast, the reference baseline of plain sparkling water or unsweetened iced tea contains no added sugars, calories, or ultra-processed ingredients, highlighting the significant nutritional difference.
Health benefits
What the nutrients in mountain dew, soda actually do for you, grounded in established dietary science.
Hydration Support
While not the most optimal choice, MOUNTAIN DEW does contribute to fluid intake, which is essential for overall bodily functions. Adequate hydration helps maintain body temperature, lubricate joints, and transport nutrients. For individuals who struggle to consume enough plain water, a beverage like this can temporarily increase fluid intake, though it comes with other nutritional considerations.
Source of Quick Energy
The high sugar content in MOUNTAIN DEW provides a rapid source of carbohydrates, which the body can quickly convert into energy. This can be relevant in specific situations requiring an immediate energy boost, such as during prolonged physical activity or when experiencing a sudden drop in blood sugar. However, this energy is often followed by a 'sugar crash' due to rapid absorption.
Flavor and Enjoyment
For some individuals, MOUNTAIN DEW offers a distinctive flavor profile that they enjoy. The sensory experience of consuming a preferred beverage can contribute to overall satisfaction and mood. In a balanced diet, occasional enjoyment of such items can be part of a sustainable eating pattern, provided it does not displace more nutrient-dense choices.
MOUNTAIN DEW, SODA receives a FoodScore of 15/100 (Avoid) primarily due to its high added sugar content and classification as an ultra-processed beverage.
How to eat it
MOUNTAIN DEW is typically consumed as a standalone beverage, often with meals, snacks, or as a refreshment. It is commonly served chilled and can be found in various portion sizes, from individual cans to larger bottles. Due to its sugar and caffeine content, it's often consumed for a quick energy boost.
To reduce sugar intake, consider mixing MOUNTAIN DEW with plain sparkling water to dilute its sweetness and calorie content.
Pairing this soda with a meal rich in fiber and protein, such as a salad with lean protein, can help moderate blood sugar response.
Opt for the smaller 12 oz serving size rather than larger bottles to control portion size and limit added sugar consumption.
Consider MOUNTAIN DEW as an occasional treat rather than a daily beverage choice to support long-term dietary goals.
Things to keep in mind
Consumers should be aware of several ingredients in MOUNTAIN DEW. The high amount of high fructose corn syrup contributes significantly to the added sugar content, which can be a concern for individuals managing blood sugar levels or those aiming to reduce overall sugar intake. The presence of caffeine means this product may not be suitable for young children or individuals sensitive to stimulants. Additionally, artificial colors like Yellow 5 have been associated with hyperactivity in some children, though research is ongoing. Preservatives such as sodium benzoate and erythrobic acid are generally recognized as safe, but some individuals may prefer to limit their intake of such additives. The ingredient brominated vegetable oil is a food additive that has faced scrutiny and is not permitted in some other countries.
MOUNTAIN DEW, SODA is not considered a healthy beverage for regular consumption. It scores 15/100 on FoodScore, largely due to its high added sugar content (9.11g per 100g) and its classification as an ultra-processed food. It provides minimal to no essential nutrients like protein, fiber, vitamins, or minerals.
How does MOUNTAIN DEW compare to other sodas like Coca-Cola?
Compared to other full-sugar sodas like Coca-Cola Classic, MOUNTAIN DEW has a similar nutritional profile, being high in added sugars and calories with minimal nutrients. Both are ultra-processed beverages that contribute to empty calories. For a healthier alternative, consider unsweetened beverages like plain sparkling water.
What is high fructose corn syrup in MOUNTAIN DEW?
High fructose corn syrup is a common sweetener derived from corn starch. In MOUNTAIN DEW, it is a primary source of the added sugars, contributing to the product's sweetness and calorie count. It is nutritionally similar to table sugar, providing calories without essential nutrients.
What is a reasonable portion size for MOUNTAIN DEW?
A reasonable portion size for MOUNTAIN DEW, if consumed, would be the standard 12 oz can. Due to its high sugar and calorie content, it is best enjoyed occasionally rather than as a daily beverage. Limiting intake helps manage overall added sugar consumption.
Does MOUNTAIN DEW contain caffeine?
Yes, MOUNTAIN DEW contains caffeine. This ingredient is listed on the label and contributes to the beverage's stimulating effects. Individuals sensitive to caffeine or those who need to limit their intake, such as children or pregnant women, should be mindful of this.
Why is 'Yellow 5' included in MOUNTAIN DEW?
Yellow 5 is an artificial food coloring used in MOUNTAIN DEW to give it its characteristic bright yellow-green hue. It is added for aesthetic purposes to enhance the visual appeal of the beverage. While approved for use by regulatory bodies, some consumers prefer to avoid artificial colors.