How many calories in a large Mountain Dew Baja Blast Freeze?

Mountain Dew’s Baja Blast Freeze has become an incredibly popular frozen beverage since its introduction to Taco Bell in 2004. This tropical lime-flavored slushie is a refreshing way to cool down on a hot summer day. But like most sugary, frozen drinks, the Baja Blast Freeze does come with a high calorie price tag if you order a large size.

Nutrition Facts for a Large Baja Blast Freeze

According to the Mountain Dew website, a large 21 oz. Baja Blast Freeze contains:

Nutrient Amount
Calories 440
Total Fat 0 g
Sodium 180 mg
Total Carbohydrate 112 g
Sugars 108 g

As you can see, a large Baja Blast Freeze contains 440 calories. That’s quite a high calorie count for a single frozen beverage.

Breaking Down the Calorie Count

What makes the Baja Blast Freeze so high in calories? Let’s take a closer look at the ingredients:


The main calorie culprit is sugar. A large Baja Blast Freeze contains a whopping 108 grams of sugar. Since there are 4 calories per gram of sugar, the 108 grams of sugar alone account for 432 calories of the 440 calorie total.

Drinking beverages with this much added sugar can greatly increase your risk of obesity, diabetes, heart disease, and other health problems. The American Heart Association recommends no more than 25 grams of added sugar per day for women and 36 grams for men.

Carbonated Water

Carbonated water, also known as soda water or sparkling water, is the base of the Baja Blast Freeze. While carbonated water itself is sugar-free and calorie-free, the other sugary ingredients added make this high in calories.

Natural Flavors

The “natural flavors” in Baja Blast Freeze add a tropical, lime taste without contributing any calories. Natural and artificial flavorings allow Mountain Dew to produce the unique taste people love while keeping calories from actual fruit juice low.

Citric Acid

A small amount of citric acid is used in Baja Blast Freeze to provide tartness and preservative properties. Citric acid is very low in calories, providing only about 1 calorie per teaspoon.

Guarana Extract

Guarana extract, from the guarana plant, provides a slight energy boost from its natural caffeine content. However, the small amount used in Baja Blast Freeze does not significantly affect the calorie total.

Yellow 5

Yellow 5 is a food coloring agent added to give Baja Blast Freeze its bright greenish-yellow hue. Food dyes like yellow 5 have no calories or nutritional value.

Daily Calorie Recommendations

To put the 440 calories in a large Baja Blast Freeze into perspective, here’s how it stacks up against the daily calorie recommendations for different groups of people:

  • Women trying to lose weight: 1,200-1,500 calories per day
  • Women maintaining weight: 1,600-2,400 calories per day
  • Men trying to lose weight: 1,500-1,800 calories per day
  • Men maintaining weight: 2,000-3,000 calories per day

As you can see, a large Baja Blast Freeze provides almost half the daily calories for someone trying to lose weight. Even for those maintaining their weight, it accounts for 15-25% of the calories they should consume in a day.

The bottom line is that this high-calorie frozen drink should be an occasional treat, not something you have every day. Drinking them too frequently can lead to weight gain over time.

Ways to Make Your Baja Blast Freeze Healthier

If you want to enjoy an ice-cold Baja Blast Freeze without consuming so many calories, here are some tips to make it a bit healthier:

Downsize Your Drink

Order the small or medium size instead of large. A small Baja Blast Freeze is 16 oz. and has 260 calories, while the medium 20 oz. size has 340 calories. This cuts 100-180 calories compared to the large.

Ask for Less Syrup

Request just 1/2 or 1/4 the usual amount of sugary syrup to slash some of the calories while keeping the great lime taste.

Get Diet Mountain Dew

Substitute Diet Mountain Dew as the base to eliminate calories from sugary soda. This can save you 150-200 calories.

Add a Shot of Vodka

Spiking your Baja Blast Freeze with vodka adds minimal calories while transforming it into a fun cocktail for adults. Just go easy on the vodka to avoid excessive alcohol calories.

Boost Nutrition with Add-Ins

Blend in some spinach, kale, or avocado for nutrients and fiber without adding too many calories. You won’t even taste them!

Use Stevia Instead of Syrup

Opt for stevia, a zero-calorie natural sweetener, rather than sugary syrup. But the taste may not be quite as delicious.

Split With a Friend

Sharing a large Baja Blast Freeze with a friend or family member cuts the calories in half. Just ask for extra cups.

The Healthiest Frozen Drink Choices

If you’re looking for a frozen blended beverage with a much lower calorie count, here are some of your healthiest options:

Drink Calories (Small Size)
Strawberry Smoothie with Nonfat Yogurt 143
Mango Smoothie with Greek Yogurt 210
Light Piña Colada 170
Skinny Vanilla Shake 130
Iced Coffee Freeze 100
Raspberry Lime Rickey 80

As you can see, even a small size of these lighter frozen drinks provides under half the calories you’d get in a small Baja Blast Freeze. They’re made with lower calorie bases like yogurt and fruit juice instead of heavy syrups.

The Bottom Line

A large Mountain Dew Baja Blast Freeze clocks in at a staggering 440 calories. This high calorie count is mostly due to the whopping 108 grams of added sugar in each large serving.

Drinking beverages with this much sugar can greatly raise your risk for obesity, diabetes, heart disease, and other problems. Moderation is key.

You can make your Baja Blast Freeze a bit healthier by downsizing, adding nutrition boosters, or diluting the syrup. But your best bet is choosing lower calorie smoothies and shakes when you want to cool off with a frozen drink.

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