Mtn Dew Soda receives a FoodScore of 15/100 (Avoid) primarily due to its **high added sugar content** and classification as an **ultra-processed beverage**.
Mtn Dew Soda scores 15/100, indicating it should be avoided for regular consumption.
It contains 8.97g of added sugar per 100g, contributing significantly to its low score.
As a NOVA class 4 food, it is considered ultra-processed with minimal nutritional value.
Compared to plain sparkling water, Mtn Dew offers no beneficial nutrients and high sugar.
Limit intake to occasional consumption due to its high added sugar and lack of fiber.
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
8.97g
18% of Daily Value
Sodium
17mg
1% of Daily Value
+
What it brings to the table
Nothing notable — but nothing harmful either.
−
What holds it back
Added sugar (9.0g)-10
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 15
Mtn 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 8.97g per 100g, leading to a -10 point deduction. This product is also classified as a NOVA class 4 food, meaning it is ultra-processed, resulting in another -10 point penalty. Furthermore, the absence of beneficial macronutrients like protein and fiber, coupled with a lack of essential micronutrients, contributes to a -15 point penalty for 'empty calories'. Ingredients such as High Fructose Corn Syrup are a primary source of the added sugars. In contrast to the reference baseline of plain sparkling water or unsweetened iced tea, Mtn Dew Soda provides no vitamins, minerals, or fiber, and instead delivers a concentrated dose of added sugars and artificial ingredients like Yellow 5.
Health benefits
What the nutrients in mtn dew soda 2 liter plastic bottle actually do for you, grounded in established dietary science.
Provides a Source of Hydration
While not the most nutrient-dense option, Mtn Dew Soda, like other beverages, contributes to overall fluid intake. Maintaining adequate hydration is essential for various bodily functions, including temperature regulation and nutrient transport. For individuals who struggle to consume enough plain water, an occasional serving of this soda can help meet daily fluid needs, though it should not be the primary source of hydration due to its sugar content. It is important to balance such intake with water or unsweetened beverages.
Can Offer a Temporary Energy Boost
Mtn Dew Soda contains both caffeine and rapidly absorbed sugars, which can provide a quick, temporary increase in energy and alertness. This effect is due to the stimulant properties of caffeine and the immediate availability of glucose from the sugars. For individuals needing a short-term pick-me-up, this product can serve that purpose. However, this energy boost is often followed by a 'sugar crash' and is not a sustainable source of energy compared to whole foods.
Fits Specific Dietary Preferences
For individuals following a diet that does not restrict sugar or processed ingredients, Mtn Dew Soda can fit within their preferences. It is fat-free and protein-free, which may align with certain dietary goals focused on limiting these macronutrients. As a beverage, it can be consumed by those who enjoy its flavor profile and are not prioritizing nutrient density in every food choice. Moderation is key for any food or beverage that is high in added sugars.
Mtn 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
Mtn Dew Soda is typically consumed as a standalone beverage, often with meals or as a refreshment throughout the day. Common pitfalls include consuming large portions regularly, which can lead to excessive intake of added sugars. It is generally not recommended as a primary source of hydration.
Consider Mtn Dew Soda as an occasional treat rather than a daily beverage choice.
Pair with a meal rich in fiber and protein to help slow sugar absorption and promote satiety.
Opt for a smaller serving size than the 2-liter bottle to manage added sugar intake.
Dilute with plain sparkling water to reduce the sugar concentration per serving.
Swap for unsweetened iced tea or water with a lemon wedge for a lower-sugar alternative.
Things to keep in mind
Consumers should be aware of several aspects of Mtn Dew Soda. Its high content of High Fructose Corn Syrup contributes significantly to added sugar intake, which can be a concern for individuals managing blood sugar levels, such as those with diabetes. The presence of caffeine means it may not be suitable for young children or individuals sensitive to stimulants. Additionally, the ingredient Brominated Vegetable Oil (BVO) is a food additive that has raised some health concerns and is not permitted in certain other countries. The artificial color Yellow 5 may also be a concern for individuals with sensitivities to food dyes. This product is not an allergen risk for common allergens like dairy, soy, or nuts.
Mtn Dew Soda is not considered a healthy beverage. It scores 15/100 on FoodScore, largely due to its high added sugar content (8.97g per 100g) and classification as an ultra-processed food. It provides no significant vitamins, minerals, protein, or fiber, making it an 'empty calorie' source.
How does Mtn Dew Soda compare to other sodas?
Mtn Dew Soda is comparable to many other full-sugar sodas like Coca-Cola or Pepsi in terms of its nutritional profile. All typically contain high amounts of added sugar and are classified as ultra-processed. For a healthier comparison, unsweetened beverages like plain sparkling water or unsweetened iced tea offer hydration without added sugars or artificial ingredients.
What is High Fructose Corn Syrup?
High Fructose Corn Syrup is a liquid sweetener made from corn starch. It is a common ingredient in many processed foods and beverages, including Mtn Dew Soda. Nutritionally, it is similar to table sugar, contributing to the product's high added sugar content and overall caloric density.
What is a reasonable portion size for Mtn Dew Soda?
Given its high added sugar content, a reasonable portion size for Mtn Dew Soda would be occasional and small, such as 4-8 ounces. The 2-liter bottle contains many servings, and consuming the entire bottle would lead to a very high intake of added sugars, far exceeding daily recommendations.
Does Mtn Dew Soda contain caffeine?
Yes, Mtn Dew Soda contains caffeine. This ingredient contributes to its stimulating effects, which can provide a temporary energy boost. Individuals sensitive to caffeine or those who need to limit their intake should be mindful of this when consuming Mtn Dew Soda.