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Mountain Dew
Photo: Open Food Facts contributors (CC BY-SA)

Sodas

Mountain Dew

20 oz

Bad out of 100 Medium confidence
  • Dye with an EU warning label
  • Contains synthetic dyes
  • Ultra-processed
  • High in sugar
  • Contains added sugars
  • Contains caffeine
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Why it scores 8

Mountain Dew scores 8 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:

  1. High fructose corn syrup: An added sugar. Strong
  2. Yellow 5: In the EU and UK, foods with this color must state that it "may have an adverse effect on activity and attention in children". Regulatory
  3. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better sodas

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Mountain Dew

START100

Ingredients

  • High fructose corn syrup
    Strong An added sugar. [1][2][3][4]
  • Yellow 5
    Regulatory In the EU and UK, foods with this color must state that it "may have an adverse effect on activity and attention in children". [5][6][7][8][9][10]
  • Sodium benzoate
    Strong Benzoates can form small amounts of benzene in drinks that also contain ascorbic acid (vitamin C), especially with heat or light. [11][7][12]
  • Natural flavors
    Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [13][14]
  • Caffeine
    Strong The FDA cites 400 mg a day as generally safe for most adults; EFSA advises no more than 200 mg a day in pregnancy. [15][16]
subtotal−50

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [14]
  • 5 kinds of ultra-processing markers
    Emerging Industrial additive classes found: color (added), flavoring, industrial sugar or starch hydrolysate, sequestrant and thickener, stabilizer or gelling agent. [14]
subtotal−24

Nutrition per 100 ml

  • Sugars 13 g / 100 ml
    Strong Very high in sugar. [1]
  • Energy 49 kcal / 100 ml
    Info Energy-dense for its volume. [2]
subtotal−18
TOTAL 8Bad

100 − 92 = 8

Can’t score above 79. Contains high fructose corn syrup, an ingredient of high concern. [1][2][3][4][5][6][7][8][9][10]

Can’t score above 79. High in sugars (above the front-of-pack "high" level). [17]

GTIN 00012000001314 · 2026-09-17

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 ml

Energy49 kcal
Fat0 g
Saturated fat0 g
Carbohydrates13 g
Sugars13 g
Protein0 g
Salt0 g

Serving: 591ml

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

CARBONATED WATER, HIGH FRUCTOSE CORN SYRUP. CONCENTRATED ORANGE JUICE, CITRIC ACID, NATURAL FLAVOR, SODIUM BENZOATE (PRESERVES FRESHNES), CAFFEINE, SODIUM CITRATE, GUM ARABIC, ERYTHORBIC ACID (PRESERVES FRESHNESS), CALCIUM DISODIUM EDTA (TO PROTECT FLAVOR, YELLOW 5.

Allergens and diets

  • Palm-oil-free

Always check the package: recipes change.

Packaging

Plastic

Context only: no points in v1.

Healthiest sodas in the US

More from Mountain Dew

Sources

  1. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  2. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  3. Added and free sugars should be as low as possible

    European Food Safety Authority · Feb 28, 2022 · Agency assessment

    “Sugar consumption is a known cause of dental caries.”

    efsa.europa.eu

  4. 21 CFR 184.1866 High fructose corn syrup

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Mar 24, 2023 · Law

    “a sweet, nutritive saccharide mixture containing either approximately 42 or 55 percent fructose”

    ecfr.gov

  5. Regulation (EC) No 1333/2008 of 16 December 2008 on food additives

    European Union (Official Journal) · Dec 16, 2008 · Law

    “may have an adverse effect on activity and attention in children.”

    eur-lex.europa.eu

  6. Regulation (EC) No 1333/2008 (as it applies in the UK), Annex V: food colours requiring additional labelling

    legislation.gov.uk (The National Archives) · Law

    “may have an adverse effect on activity and attention in children.”

    legislation.gov.uk

  7. Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial

    The Lancet · November 2007 · Peer-reviewed

    “Artificial colours or a sodium benzoate preservative (or both) in the diet result in increased hyperactivity in 3-year-old and 8/9-year-old children in the general population.”

    doi.org

  8. Tracking Food Industry Pledges to Remove Petroleum Based Food Dyes

    U.S. Food and Drug Administration · Regulator

    “FD&C Green No. 3, FD&C Red No. 40, FD&C Yellow No. 5, FD&C Yellow No. 6, FD&C Blue No. 1, and FD&C Blue No. 2—by the end of 2027.”

    fda.gov

  9. California AB 2316 (2024), Pupil nutrition: substances: prohibition

    California Legislative Information · Sep 28, 2024 · Law

    “beginning December 31, 2027, would prohibit a school district, county superintendent of schools, or charter school”

    leginfo.legislature.ca.gov

  10. 21 CFR 74.705 FD&C Yellow No. 5

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 29, 2016 · Law

    “shall specifically declare the presence of FD&C Yellow No. 5 by listing the color additive as FD&C Yellow No. 5 among the list of ingredients.”

    ecfr.gov

  11. Benzene production from decarboxylation of benzoic acid in the presence of ascorbic acid and a transition-metal catalyst

    Journal of Agricultural and Food Chemistry · May 1993 · Peer-reviewed

    doi.org

  12. Re-evaluation of benzyl alcohol (E 1519) as food additive (records the 2016 benzoate re-evaluation)

    European Food Safety Authority · Oct 30, 2019 · Agency assessment

    “derived a group ADI of 5 mg/kg bw per day (expressed as benzoic acid) in accordance with the ADI previously derived by SCF and JECFA”

    doi.org

  13. 21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

    “whose significant function in food is flavoring rather than nutritional.”

    ecfr.gov

  14. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  15. Spilling the Beans: How Much Caffeine is Too Much?

    U.S. Food and Drug Administration · Regulator

    “For most adults, the FDA has cited 400 milligrams* a day — that's about two to three 12-fluid-ounce cups of coffee — as an amount not generally associated with negative effects.”

    fda.gov

  16. Caffeine (EFSA topic page; Scientific Opinion on the safety of caffeine, 2015)

    European Food Safety Authority · May 27, 2015 · Agency assessment

    “Caffeine intakes from all sources up to 200mg per day consumed throughout the day do not raise safety concerns for the foetus.”

    efsa.europa.eu

  17. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  18. HHS, FDA to Phase Out Petroleum-Based Synthetic Dyes in Nation’s Food Supply (press release)

    U.S. Food and Drug Administration · Apr 22, 2025 · Regulator

    “Initiating the process to revoke authorization for two synthetic food colorings—Citrus Red No. 2 and Orange B—within the coming months.”

    fda.gov

  19. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  20. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org

  21. Regulation (EU) No 1169/2011, Annex III point 4.1 (beverages with high caffeine content)

    European Union (Official Journal) · Oct 25, 2011 · Law

    “‘High caffeine content. Not recommended for children or pregnant or breast-feeding women’”

    eur-lex.europa.eu