MTN DEW soda receives a FoodScore of 15/100 (Avoid) primarily due to its **high added sugar content** and **ultra-processed nature**.
MTN DEW scores 15/100, indicating it is not a recommended daily beverage choice.
Each 100g serving contains 9.11g of added sugar, contributing significantly to its low score.
Classified as NOVA 4, this beverage is ultra-processed with multiple additives.
Compared to plain sparkling water, MTN DEW offers no beneficial micronutrients.
Consider this product for occasional consumption rather than a regular part of your diet.
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
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What it brings to the table
Nothing notable — but nothing harmful either.
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What holds it back
Added sugar (9.1g)-10
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 15
MTN DEW receives a FoodScore of 15 out of 100, categorizing it as a food to avoid for regular consumption. This score is largely driven by several nutritional factors. The most significant penalty comes from its high added sugar content, with 9.11g per 100g, which contributes -10 points to the score. This amount is substantial, especially when considering a typical serving size is 12 fluid ounces (approximately 355g), meaning a single serving contains over 32g of added sugar. Furthermore, MTN DEW is classified as NOVA 4, indicating it is an ultra-processed food, which incurs an additional -10 point penalty. This classification reflects the presence of ingredients like high fructose corn syrup, natural flavor, and various preservatives. The product also receives a -15 point penalty for being considered 'empty calories,' as it provides minimal to no protein, fiber, vitamins, or minerals. For instance, it contains 0g of protein, 0g of fiber, and 0% DV for essential micronutrients like potassium, calcium, iron, and vitamins A, C, D, B12, and Folate. In contrast to a reference baseline like plain sparkling water or unsweetened iced tea, MTN DEW offers no nutritional advantages and contributes a significant amount of added sugars without compensatory nutrients.
Health benefits
What the nutrients in mtn dew, soda actually do for you, grounded in established dietary science.
Source of Hydration
MTN DEW, like other beverages, can contribute to daily fluid intake. While it contains added sugars, it still provides water, which is essential for maintaining bodily functions such as temperature regulation, nutrient transport, and organ function. For individuals who struggle to drink plain water, a flavored beverage can sometimes encourage hydration, though it is not the optimal choice due to its nutritional profile. This product can be a temporary option in situations where other hydrating fluids are not available.
Quick Energy Source
The high sugar content in MTN DEW provides a rapid source of carbohydrates, which the body can quickly convert into energy. This can be relevant in specific scenarios, such as during prolonged physical activity or when a quick energy boost is needed. However, this energy is often followed by a 'sugar crash' due to the rapid rise and fall in blood glucose levels. The caffeine content also contributes to a perceived increase in alertness and energy, which some individuals may seek.
Occasional Treat
For some individuals, MTN DEW can serve as an occasional indulgence within an otherwise balanced diet. Enjoying a small portion of a preferred beverage can contribute to dietary satisfaction and adherence to healthy eating patterns over time. The key is moderation and ensuring that such products do not displace more nutrient-dense foods and beverages. It is important to consider the overall dietary context when incorporating products like MTN DEN into one's routine.
MTN DEW soda receives a FoodScore of 15/100 (Avoid) primarily due to its high added sugar content and ultra-processed nature.
How to eat it
MTN DEW is typically consumed as a standalone beverage, often with meals or as a refreshment. A standard serving size is 12 fluid ounces. Due to its high sugar and caffeine content, it is generally not recommended as a primary source of hydration.
To reduce added sugar intake, consider diluting MTN DEW with plain or sparkling water.
Pair MTN DEW with a meal rich in fiber and protein, such as a salad with lean protein, to help moderate blood sugar response.
Limit consumption to occasional treats rather than a daily beverage to minimize intake of added sugars and ultra-processed ingredients.
For a similar flavor profile without the added sugar, explore sugar-free soda options or citrus-infused sparkling water.
Things to keep in mind
Consumers should be aware of several ingredients in MTN DEW. The high amount of high fructose corn syrup contributes significantly to added sugar intake, which can be a concern for individuals managing blood sugar levels or those aiming to reduce overall sugar consumption. The presence of caffeine means this product may not be suitable for young children, pregnant individuals, or those sensitive to stimulants. Additionally, the ingredient brominated vegetable oil (BVO) is used as an emulsifier to keep citrus flavors suspended; while generally recognized as safe in the US, some consumers prefer to avoid it. The artificial color Yellow 5 may also be a concern for individuals with sensitivities to food dyes.
MTN DEW is not considered a healthy beverage. It scores 15/100 on FoodScore, primarily 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 vitamins, minerals, protein, or fiber.
How does MTN DEW compare to other sodas?
Compared to other full-sugar sodas like Coca-Cola Classic, MTN DEW has a similar nutritional profile, being high in added sugars and lacking essential nutrients. Both are ultra-processed beverages that should be consumed in moderation. For a healthier alternative, consider unsweetened beverages.
What is brominated vegetable oil (BVO) in MTN DEW?
Brominated vegetable oil (BVO) is an emulsifier used in MTN DEW to prevent the citrus flavorings from separating. It helps create a uniform mixture. While approved for use in the US, some consumers choose to avoid products containing BVO due to ongoing discussions about its safety.
How much MTN DEW can I drink daily?
Due to its high added sugar and caffeine content, MTN DEW is best consumed in moderation. The USDA Dietary Guidelines recommend limiting added sugars to less than 10% of daily calories. A single 12 oz serving of MTN DEW can contribute significantly to this limit, so daily consumption is not advised.
Does MTN DEW contain real fruit juice?
MTN DEW's ingredient list includes concentrated orange juice. However, the amount is likely small, and its primary sweetening agent is high fructose corn syrup. The presence of concentrated juice does not negate the product's overall high sugar content or ultra-processed nature.