Mtn Dew Soda receives a FoodScore of 15/100 (Avoid) primarily due to its high content of added sugars and its classification as an ultra-processed beverage.
Mtn Dew Soda scores 15/100, indicating it is an ultra-processed beverage to avoid.
It contains 8.96g of added sugar per 100g, contributing significantly to its low score.
This product offers no protein, fiber, or essential micronutrients like calcium or iron.
Consider this beverage for occasional consumption in very small portions, if at all.
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
8.96g
18% of Daily Value
Sodium
17mg
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 (9.0g)-10
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 15
Mtn Dew Soda earns a FoodScore of 15 out of 100, placing it in the 'Avoid' category. This score is largely driven by several nutritional factors. The most significant penalty comes from its high added sugar content, with 8.96g per 100g, primarily from high fructose corn syrup. This contributes to a substantial -10 penalty. Furthermore, the product is classified as NOVA class 4, meaning it is an ultra-processed food, which incurs another -10 penalty. Mtn Dew also receives a -15 penalty for being considered 'empty calories,' as it provides minimal to no beneficial macronutrients like protein or fiber, and lacks essential micronutrients such as potassium, calcium, iron, and vitamins. In contrast to a reference baseline like plain sparkling water or unsweetened iced tea, Mtn Dew offers no hydration benefits without the accompanying sugar load or artificial ingredients. The presence of ingredients like brominated vegetable oil and Yellow 5 further contributes to its ultra-processed classification and lack of nutritional density.
Health benefits
What the nutrients in mtn dew soda (6 - 16.9 fluid ounce) 101.4 fluid ounce 6 pack plastic bottles actually do for you, grounded in established dietary science.
Provides a Source of Quick Energy
Mtn Dew Soda contains carbohydrates in the form of sugars, which can provide a rapid source of energy. This can be useful in specific situations, such as during intense physical activity when immediate glucose is needed, or for individuals experiencing hypoglycemia. However, this energy is short-lived and not sustained, often leading to a subsequent energy crash. The energy provided is primarily from added sugars, which should be consumed in moderation as part of a balanced diet.
Hydration in Specific Contexts
Like all beverages containing water, Mtn Dew Soda can contribute to your daily fluid intake, which is essential for maintaining hydration. While plain water is the optimal choice for hydration, sweetened beverages can be an option for individuals who struggle to drink enough plain water, or in situations where a caloric beverage is desired. However, the high sugar content means it should not be relied upon as a primary hydration source, as it can lead to excessive calorie intake and other health concerns. Prioritize unsweetened beverages for regular hydration.
Occasional Enjoyment
For some individuals, Mtn Dew Soda may offer a moment of enjoyment due to its specific flavor profile and carbonation. In a balanced dietary pattern, there can be room for occasional indulgence in foods and beverages that are not nutritionally dense but provide pleasure. The key is moderation and ensuring that such items do not displace more nutritious choices. This product can be consumed as a treat rather than a regular part of one's diet, fitting into a flexible eating approach.
Mtn Dew Soda receives a FoodScore of 15/100 (Avoid) primarily due to its high content of added sugars and its classification as an ultra-processed beverage.
How to eat it
Mtn Dew Soda is typically consumed as a standalone beverage, often alongside meals or as a refreshment. It is commonly served chilled and is a popular choice for its sweet and citrusy flavor. Due to its high sugar content, it is best consumed in moderation and not as a primary source of hydration.
Consider consuming Mtn Dew Soda in smaller portions than the standard bottle size to reduce added sugar intake.
Pairing Mtn Dew with a meal rich in fiber and protein may help to slow sugar absorption and mitigate a rapid blood sugar spike.
For hydration, prioritize water or unsweetened beverages, and reserve Mtn Dew for occasional treats.
Try diluting Mtn Dew with plain or sparkling water to reduce its sweetness and overall sugar content per serving.
Things to keep in mind
Mtn Dew Soda contains several ingredients that warrant consideration. The primary concern is the high amount of added sugar, specifically high fructose corn syrup, which can contribute to excessive calorie intake, weight gain, and an increased risk of type 2 diabetes when consumed regularly. The presence of caffeine means it should be consumed cautiously by children, pregnant individuals, and those sensitive to stimulants. Additionally, ingredients like brominated vegetable oil (BVO) and the artificial color Yellow 5 have been subjects of debate regarding their long-term health effects, though they are approved for use by regulatory bodies in the US. Individuals with sensitivities to food dyes should be aware of Yellow 5. This product is not suitable for individuals managing blood sugar levels due to its significant sugar load.
Mtn Dew Soda is not considered a healthy beverage. It scores 15/100 on FoodScore, primarily due to its high content of added sugars and its classification as an ultra-processed food. It offers no significant vitamins, minerals, protein, or fiber, making it a source of 'empty calories.' Regular consumption is not recommended for a balanced diet.
How does Mtn Dew Soda compare to other sodas?
Compared to other full-sugar sodas like Coca-Cola Classic, Mtn Dew Soda has a similar nutritional profile, being high in added sugars and lacking essential nutrients. Both are ultra-processed beverages that contribute to caloric intake without providing significant health benefits. For a healthier alternative, consider unsweetened beverages like plain sparkling water or unsweetened iced tea.
What is high fructose corn syrup in Mtn Dew Soda?
High fructose corn syrup is a caloric sweetener derived from corn starch. It is a common ingredient in many processed foods and beverages, including Mtn Dew Soda, contributing significantly to the product's sweetness and calorie count. From a nutritional standpoint, it is metabolized similarly to other added sugars like table sugar.
How much Mtn Dew Soda can I drink daily?
Given its high added sugar content and lack of nutrients, Mtn Dew Soda should be consumed sparingly, if at all. Dietary guidelines recommend limiting added sugar intake. There isn't a recommended daily amount for this product; rather, it's best viewed as an occasional treat to be enjoyed in very small portions.
Does Mtn Dew Soda contain caffeine?
Yes, Mtn Dew Soda contains caffeine. The amount of caffeine can vary by serving size, but it is listed as an ingredient. Individuals sensitive to caffeine, including children and pregnant women, should be mindful of this when consuming the product to avoid potential side effects like jitters or sleep disturbances.