Sierra Mist scores 17/100 (Avoid) primarily due to its significant **added sugar** content and its classification as an **ultra-processed beverage**.
Sierra Mist has a FoodScore of 17/100, indicating it is an 'Avoid' choice.
Each 100g contains 7.35g of added sugar, contributing to its low score.
This beverage is classified as NOVA 4, meaning it is ultra-processed.
It provides no protein, fiber, or essential micronutrients.
Consider this beverage for occasional consumption rather than a daily staple.
Scores -15 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
7.35g
15% of Daily Value
Sodium
9mg
0% of Daily Value
+
What it brings to the table
Nothing notable — but nothing harmful either.
−
What holds it back
Added sugar (7.3g)-8
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 17
Sierra Mist receives a FoodScore of 17 out of 100, placing it in the 'Avoid' category. This score is largely driven by its nutritional profile, which includes 7.35g of added sugar per 100g. This amount of added sugar incurs a significant penalty in the FoodScore system. The product is also classified as NOVA 4, indicating it is ultra-processed, which further reduces its score by 10 points due to its extensive industrial processing and the presence of ingredients like high fructose corn syrup and various additives. With 40 calories per 100g and no protein, fiber, or essential vitamins and minerals, Sierra Mist is considered a source of empty calories, leading to an additional 15-point penalty. Compared to the reference baseline of plain water or an unsweetened beverage, Sierra Mist offers minimal nutritional value while contributing to daily added sugar intake.
Health benefits
What the nutrients in sierra mist 2 liter plastic bottle-ia actually do for you, grounded in established dietary science.
Hydration Support
While not a primary source of hydration due to its sugar content, Sierra Mist, like other beverages, can contribute to your daily fluid intake. Maintaining adequate hydration is essential for various bodily functions, including temperature regulation and nutrient transport. For optimal hydration, plain water remains the best choice, but occasional consumption of beverages like Sierra Mist can supplement fluid intake.
Source of Energy
Sierra Mist provides 40 calories per 100g, primarily from carbohydrates in the form of added sugars. These sugars can offer a quick source of energy, which might be useful in specific situations requiring a rapid glucose boost. However, for sustained energy and overall health, it is generally recommended to obtain carbohydrates from whole food sources that also provide fiber and essential nutrients.
Flavor Variety
For individuals seeking a sweetened, carbonated beverage with a lemon-lime flavor, Sierra Mist offers a specific taste experience. It can serve as an occasional treat or a component in mixed drinks. When choosing flavored beverages, it is beneficial to be mindful of the added sugar content and consider unsweetened or naturally flavored options more frequently.
Sierra Mist scores 17/100 (Avoid) primarily due to its significant added sugar content and its classification as an ultra-processed beverage.
How to eat it
Sierra Mist is typically consumed as a refreshing beverage, often alongside meals, as a standalone drink, or as a mixer in cocktails. Its sweet and fizzy profile makes it a popular choice for social gatherings or as an occasional treat. Common portions align with the 12 fl oz serving size, but larger quantities are easily consumed from a 2-liter bottle.
To manage added sugar intake, consider diluting Sierra Mist with plain or sparkling water.
Pair this beverage with a meal rich in fiber and protein to help moderate blood sugar response.
Use Sierra Mist as an occasional treat rather than a daily beverage choice to limit empty calories.
Explore unsweetened sparkling water with a squeeze of fresh lemon or lime as a lower-sugar alternative.
Things to keep in mind
Sierra Mist contains high fructose corn syrup, a common sweetener that contributes significantly to its added sugar content. Regular high intake of added sugars can be a concern for individuals managing blood sugar levels, such as those with diabetes, or those aiming to reduce their overall sugar consumption. The product also contains potassium sorbate and potassium benzoate as preservatives, and calcium disodium EDTA to protect flavor. While these additives are generally recognized as safe by regulatory bodies in typical consumption amounts, some individuals may prefer to limit intake of highly processed foods containing multiple additives. There are no common allergens declared on the label for this product.
Sierra Mist scores 17/100 (Avoid) on FoodScore. It is high in added sugars and offers no significant vitamins, minerals, protein, or fiber. While it provides hydration, it is not considered a healthy choice for regular consumption due to its minimal nutritional value and ultra-processed nature.
How does Sierra Mist compare to Sprite?
Both Sierra Mist and Sprite are lemon-lime flavored sodas with similar nutritional profiles, being high in added sugars and classified as ultra-processed. They both provide calories primarily from sugar and lack essential nutrients. Consumers looking to reduce sugar intake might consider their 'zero sugar' versions or opt for unsweetened beverages.
What is high fructose corn syrup?
High fructose corn syrup is a sweetener derived from corn starch. It is chemically similar to table sugar (sucrose) and is a common ingredient in many processed foods and beverages, including Sierra Mist. It contributes to the product's added sugar content and caloric value.
What is a reasonable portion size for Sierra Mist?
The declared serving size for Sierra Mist is 12 fl oz (355 mL). This portion contains 140 calories and approximately 26g of added sugar. For individuals monitoring their sugar intake, consuming this beverage occasionally and in moderation is advisable, rather than as a regular part of their diet.
Can Sierra Mist be part of a balanced diet?
While Sierra Mist can be consumed as an occasional treat, its high added sugar content and lack of beneficial nutrients mean it should not be a regular component of a balanced diet. Prioritizing water, unsweetened beverages, and whole foods is generally recommended for optimal nutritional intake.