A colorful, creamy concoction called dirty soda is all the rage on TikTok these days, thanks in no small part to a loyal following on #MomTok and fans of Hulu’s The Secret Lives of Mormon Wives.
Recipes for #dirtysoda are all over social media, and usually contain some combination of soda, milk or cream, and sweet syrups with flavors like strawberry, vanilla, or caramel. There are thousands of #dirtysoda videos on TikTok that have racked up millions of views.
“It’s clear to see how this has emerged as a trend, but it doesn’t necessarily make sense from a nutrition and health perspective,” says Nicola Gillies, PhD, a registered dietitian and lecturer at the University of Auckland in New Zealand.
What Is Dirty Soda?
Dirty soda has been trending for several years now, partly because of its starring role in the television show The Secret Lives of Mormon Wives.
In one early episode, cast members Layla Taylor, Jessi Ngatikaura, and Demi Engemann joke about their obsession with dirty soda, calling it “Mormon crack.” It’s a vice they can all indulge in when their religion prohibits alcohol, and they make a ritual of regular trips to Swig, a popular dirty soda chain in Utah.
Many of the dirty sodas at Swig are more than 400 calories, although there are some low-calorie options. One drink called “Spring Fling,” for example, includes Dr. Pepper, vanilla, strawberry puree, and coconut cream — and has 170 to 610 calories depending on what options you choose. A lighter option called “Just Peachy” contains Coke Zero, pineapple, peach puree, fresh lime, and coconut cream — and has 60 to 220 calories.
What Experts Are Saying About Dirty Soda
From a nutrition and health perspective, there’s only one potential upside to a dirty soda, Dr. Gillies says: It is indeed a festive option for people trying to avoid or limit alcohol, whether they’re doing it for religious or health reasons.
“We know that reducing alcohol intake can have benefits for so many different aspects of our health,” Gillies says. “Avoiding or reducing alcohol can be challenging in social situations though, and dirty sodas are a fun, appealing option that can help to fill this gap.”
But there are also several potential risks, especially if dirty sodas become a daily habit, says Connie Diekman, RD, LD, a registered dietitian and former president of the Academy of Nutrition and Dietetics.
“In terms of health, they aren’t one of the better choices,” Diekman says. “Many can be high in calories, added sugars, and fat — calories without a lot of nutritional value.”
Nutritional Issues With Dirty Soda
The amount of sugar in dirty soda can add up quickly, especially because these drinks are often made with options like Dr. Pepper or Mountain Dew. Just one can of these sodas and many other nondiet sodas can contain more than the daily recommended amount of sugar, Gillies says.
Adding flavored syrups to the sodas just piles on more sugar and calories without providing any nutritional benefits, Gillies says.
And then there’s the fat. “Dirty sodas can also be relatively high in saturated fat, especially if coconut cream or heavy cream are used,” Gillies says. “The sugar and fat content mean that dirty sodas are energy dense, and don’t contain any beneficial or protective nutrients — they’re what we would call ‘empty energy.’”
Over time, all of those empty calories can cause a variety of health problems if dirty soda is part of your daily routine, Gillies says. “This can increase the risk of weight gain and longer-term conditions like diabetes and heart disease, especially if not balanced with other nutrient-dense foods in the diet,” Gillies says. “The risks really depend on the type of dirty soda, how much people are drinking, and what their overall diet looks like.”
Choosing the Healthiest Dirty Soda
While dirty soda isn’t a health drink per se, there are ways to modify what you order or make on your own so that it has less sugar and fat and fewer calories, Gillies says. And there are also some alternatives that might still avoid alcohol and be healthier than dirty soda.
To limit the sugar, fat, and empty calories, Gillies recommends using sparkling water, flavored seltzers, or diet sodas as a base for dirty soda instead of nondiet versions of sodas like Coke, Dr. Pepper, or Mountain Dew.
To reduce the fat in dirty soda, you can consider replacing dairy or coconut cream with lower-calorie and reduced-fat options like skim milk, almond milk, or oat milk, Gillies suggests.
To replace the empty calories in flavored syrups, you could try purees of whole fruit or 100 percent fruit juice, Diekman says. This still adds calories to the dirty soda, but at least you would get the nutritional benefits of fresh fruit instead of the artificial flavors and sweeteners in flavored syrups.
Another option would be to forgo dirty soda altogether and consider other healthier options, Gillies says. These include fermented beverages like kombucha; soda water infused with fresh fruit, herbs, or spices; or soda water blended with fresh juices.
At the end of the day, though, the best way to think of dirty soda is as an occasional sweet, the same way you might think of chocolate cake for dessert, Gillies says.
“Having a dirty soda is unlikely to cause any major risks, especially if people have a healthy, well-balanced diet outside of this,” Gillies says. “But rather than having dirty soda — even one made ‘healthier’ — on a daily basis, people should see it and enjoy it as a treat.”
