Is Mountain Dew Better Than Regular Soda? A Detailed Comparison

January 10, 2026 •

4 min read

A 12-ounce can of Mountain Dew contains 46 grams of sugar, while the same serving of Coca-Cola contains 39 grams, clearly indicating a significant difference right from the start. This disparity raises a critical question for many consumers: is Mountain Dew truly worse, or are all sugary sodas equally detrimental to health?

Quick Summary

This article examines the nutritional differences between Mountain Dew and standard sodas like Coke. It compares sugar, calories, caffeine, and specific ingredients to determine which poses a greater health risk. The discussion covers dental impact and metabolic effects, helping consumers make informed choices about their beverage consumption.

Key Points

Higher Sugar: Mountain Dew contains more sugar per serving than many standard sodas, exceeding daily recommendations with a single can.
More Caffeine: The caffeine content in Mountain Dew is significantly higher, which can increase the risk of caffeine dependency and disrupt sleep patterns.
Dental Erosion: Due to its high sugar content and aggressive citric acid, Mountain Dew is particularly damaging to tooth enamel, potentially causing more harm than cola.
Acidity: Mountain Dew's higher concentration of citric acid contributes to its acidity, which impacts dental health.
No Healthy Soda: While differences exist, no sugary soda is considered a healthy beverage; water or low-sugar alternatives are always the better choice for hydration and well-being.
Higher Calorie Load: The additional sugar in Mountain Dew translates to higher calories per serving, which can contribute to weight gain over time.

Mountain Dew vs. Regular Soda: A Nutritional Breakdown

For many, a fizzy drink is a daily ritual. Mountain Dew's bright color and distinct citrus flavor make it a popular choice, but how does it stack up against other carbonated beverages like cola? The truth is that when comparing Mountain Dew to many standard sodas, Mountain Dew often comes out on the more concerning side of the health spectrum due to its unique ingredient profile and higher concentrations of certain components. While no soda can be considered 'healthy,' understanding these differences is key to making better choices.

The Sugar and Calorie Story

One of the most significant differences lies in the sugar and calorie content. Mountain Dew is notoriously high in both, surpassing many of its competitors. The primary sweetener in many U.S. versions is high-fructose corn syrup, which has been linked to various health concerns.

A 12-ounce can of Mountain Dew contains 46 grams of sugar and 170 calories.
A 12-ounce can of Coca-Cola contains 39 grams of sugar and 140 calories.
For context, the American Heart Association recommends no more than 36 grams of added sugar per day for men and 25 grams for women, meaning a single can of Mountain Dew exceeds this limit for most adults.

This high sugar load can lead to rapid spikes in blood sugar, contributing to weight gain, insulin resistance, and an increased risk of developing type 2 diabetes over time.

Caffeine Levels: The Hidden Energy Boost

Another key differentiator is the caffeine content. Mountain Dew is a stimulant-laden beverage, providing a more intense energy kick than many standard sodas. This can lead to increased dependence and other side effects.

A 12-ounce can of Mountain Dew has 54 milligrams of caffeine.
A 12-ounce can of Coca-Cola has 34 milligrams of caffeine.

Mountain Dew's higher caffeine content can contribute to sleep disruption and anxiety, particularly in sensitive individuals. For those seeking a less intense caffeine experience, a standard cola or a caffeine-free alternative would be a better option.

Ingredients: The Additives That Matter

Both types of soda contain various additives. The primary sweetener in both Mountain Dew and many regular sodas is high-fructose corn syrup. Other additives can include citric acid, sodium benzoate, and artificial colorings.

Mountain Dew additives: High-fructose corn syrup, citric acid, sodium benzoate, and artificial coloring.
Regular soda additives (e.g., Coke): Often include high-fructose corn syrup, phosphoric acid, and caramel coloring.

The Impact on Dental Health

Both types of soda are harmful to dental health due to their high sugar content and acidity, but studies suggest Mountain Dew can be particularly damaging. The combination of its elevated sugar levels and higher acidity can accelerate enamel erosion.

Mountain Dew's higher sugar content provides more fuel for cavity-causing bacteria.
The higher concentration of citric acid in Mountain Dew can be more aggressive in wearing down tooth enamel compared to the phosphoric acid in cola.

Comparison Table: Mountain Dew vs. Coca-Cola (12 oz can)


Feature	Mountain Dew	Coca-Cola
Sugar	46g	39g
Calories	170	140
Caffeine	54mg	34mg
Acidity (pH)	3.1-3.3 (more acidic due to citric acid)	~2.5 (more acidic due to phosphoric acid)
Noteworthy Additives	High-fructose corn syrup, citric acid	High-fructose corn syrup, phosphoric acid
Dental Impact	Higher risk of decay and erosion due to sugar and citric acid combo	Significant risk of decay and erosion due to sugar and phosphoric acid

Conclusion: Which Soda Is 'Better'?

Ultimately, neither Mountain Dew nor regular soda is a healthy beverage choice. However, a detailed comparison reveals that Mountain Dew often contains higher levels of sugar and caffeine, and its use of citric acid can pose slightly greater health risks, particularly for dental health. When forced to choose between the two, standard cola may be the slightly less harmful option, but the real winner is choosing a healthier alternative altogether. For those looking to reduce their sugar and caffeine intake, opting for water, carbonated water, or other low-sugar beverages is the best path forward.

For more information on the dental health implications of different sodas, consult a professional dental health provider.

The Final Verdict on Mountain Dew vs. Regular Soda

Sugar Content: Mountain Dew is notably higher in sugar, with 46 grams per 12-ounce can, compared to Coke's 39 grams.
Calorie Count: A 12-ounce serving of Mountain Dew contains 170 calories, while the same amount of Coke has 140 calories.
Caffeine Boost: Mountain Dew provides a more significant caffeine kick, with 54mg per can versus Coke's 34mg, increasing the risk of dependence and sleep disruption.
Dental Damage: Mountain Dew poses a greater risk to dental health due to its combination of high sugar and citric acid, which is particularly corrosive to tooth enamel.
Additives: Both beverages rely on high-fructose corn syrup for sweetness and contain other additives, but Mountain Dew's use of citric acid contributes to its acidity.

Frequently Asked Questions

Yes, studies indicate that Mountain Dew can be more damaging to dental health than Coke. Its combination of high sugar content and citric acid creates a more corrosive environment for tooth enamel.

Mountain Dew contains more caffeine than many standard sodas, including Coca-Cola. A 12-ounce can of Mountain Dew has 54mg of caffeine, while the same size can of Coke has 34mg.

While both high-fructose corn syrup and regular sugar are unhealthy in high doses, many versions of Mountain Dew are sweetened with high-fructose corn syrup, which some studies suggest can have distinct negative health effects when consumed regularly.

Yes, the high calorie and sugar content in Mountain Dew, especially with regular consumption, can contribute significantly to weight gain and increase the risk of related metabolic issues.

Mountain Dew's flavor is primarily citrus-based, derived from natural flavors and concentrated orange juice. This provides a distinct taste profile compared to the cola or fruit-based flavors of other sodas.

Yes, much healthier alternatives exist. Options include water, carbonated water with a squeeze of citrus, or low-sugar beverages. The best choice is to reduce or eliminate sugary drinks from your diet.

Mountain Dew has a pH of around 3.1, while Coca-Cola's pH is approximately 2.5. A lower pH indicates higher acidity. While Coke is technically more acidic, the citric acid in Mountain Dew can be more aggressive towards tooth enamel.