Mtn Dew Soda receives a FoodScore of 15/100 (Avoid) primarily due to its **high content of added sugar** and its classification as an **ultra-processed beverage**.
Mtn Dew Soda scores 15/100 (Avoid) on FoodScore.
Contains 8.97g of added sugar per 100g, contributing significantly to its low score.
Classified as NOVA class 4, indicating it is an ultra-processed food.
Offers no significant vitamins, minerals, protein, or fiber, unlike plain sparkling water.
Best consumed infrequently and in small portions due to its nutritional profile.
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 15/100, placing it in the 'Avoid' category. This score is largely driven by several factors, most notably its high added sugar content. Each 100g serving contains 8.97g of added sugar, which contributes significantly to the 'Added sugar' penalty of -10 points. The product is also classified as NOVA class 4, meaning it is an ultra-processed food, incurring an additional -10 point penalty. Furthermore, Mtn Dew provides minimal to no protein, fiber, or essential micronutrients like potassium, calcium, or vitamins, leading to a substantial 'Empty calories' penalty of -15 points. Ingredients such as High Fructose Corn Syrup are a primary source of the added sugars. When compared to a reference baseline like plain sparkling water or unsweetened iced tea, Mtn Dew Soda lacks any beneficial nutrients and instead provides a concentrated source of sugars and artificial ingredients, contributing to its low nutritional value.
Health benefits
What the nutrients in mtn dew soda (6 - 24 fluid ounce) 144 fluid ounce 6 pack plastic bottles actually do for you, grounded in established dietary science.
Hydration Support
While not the most nutrient-dense choice, Mtn Dew Soda does contribute to overall fluid intake, which is essential for maintaining hydration. Adequate hydration supports various bodily functions, including temperature regulation and nutrient transport. For individuals who struggle to consume enough plain water, an occasional serving of Mtn Dew can contribute to their daily fluid needs, though it should not be the primary source of hydration due to its sugar content.
Source of Energy
Mtn Dew Soda provides a quick source of energy primarily from its carbohydrate content, specifically from high fructose corn syrup. Each 100g serving contains 46.94 calories, which can offer a rapid energy boost. This can be useful in specific situations requiring a quick caloric intake, such as during prolonged physical activity or when immediate energy is needed, though sustained energy should come from more nutrient-dense foods.
Flavor Variety for Occasional Enjoyment
For individuals seeking a specific taste experience, Mtn Dew Soda offers a distinctive flavor profile that can be enjoyed occasionally. In a balanced dietary pattern, there is room for foods and beverages consumed for pleasure rather than solely for nutritional density. Consuming Mtn Dew in moderation can satisfy a craving for a sweet, carbonated beverage without significantly disrupting an otherwise healthy eating plan.
Mtn Dew Soda receives a FoodScore of 15/100 (Avoid) primarily due to its high content of added sugar and its classification as an ultra-processed beverage.
How to eat it
Mtn Dew Soda is typically consumed as a standalone beverage, often with meals, as a refreshment, or for a quick energy boost. It is commonly served chilled and can be found in various portion sizes. Due to its high sugar content, it's important to consider portion control and frequency of consumption.
Consider Mtn Dew Soda as an occasional treat rather than a daily beverage choice.
Pair with a meal rich in fiber, protein, and healthy fats to help moderate blood sugar response.
When consuming, opt for smaller portion sizes to limit added sugar intake.
For daily hydration, prioritize plain water or unsweetened beverages like iced tea.
If you enjoy the carbonation, consider swapping for sparkling water with a squeeze of citrus for a similar feel without the added sugar.
Things to keep in mind
Mtn Dew Soda contains several ingredients that warrant consideration. The primary concern is the high amount of added sugar, predominantly from High Fructose Corn Syrup, which can contribute to excessive calorie intake and may negatively impact blood sugar levels, especially for individuals managing diabetes. The presence of Caffeine means it may not be suitable for young children or individuals sensitive to stimulants. Additionally, ingredients like Brominated Vegetable Oil (BVO) and Yellow 5 are food additives that some consumers choose to limit in their diet. BVO is used as an emulsifier to prevent ingredients from separating, and Yellow 5 is an artificial food coloring. While generally recognized as safe by regulatory bodies in the US, some individuals may experience sensitivities or prefer to avoid these additives.
Mtn Dew Soda is not considered a healthy beverage. It scores 15/100 on FoodScore, primarily due to its high added sugar content (8.97g per 100g) and its classification as an ultra-processed food. It provides no significant vitamins, minerals, protein, or fiber, making it a source of 'empty calories'.
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 low in beneficial nutrients. Both are ultra-processed beverages that should be consumed in moderation. For a healthier alternative, consider diet sodas or, even better, unsweetened sparkling water.
What is High Fructose Corn Syrup?
High Fructose Corn Syrup is a sweetener derived from corn starch. In Mtn Dew Soda, it is a primary source of the product's added sugars. While chemically similar to table sugar, its high concentration in beverages like Mtn Dew contributes significantly to the overall sugar load.
What is a reasonable portion size for Mtn Dew Soda?
Given its nutritional profile, a reasonable portion size for Mtn Dew Soda would be infrequent and small, such as a single 8-ounce serving. This helps to limit the intake of added sugars and calories. Regular consumption of large portions is not recommended as part of a balanced diet.
Does Mtn Dew Soda contain caffeine?
Yes, Mtn Dew Soda contains caffeine, which is listed in its ingredients. This contributes to its stimulating effect. Individuals sensitive to caffeine, including children and pregnant women, should be mindful of their intake of Mtn Dew and other caffeinated beverages.