Candy and Health: How to Enjoy Treats With Less Sugar

Candy varies in how much sugar it provides and how satisfying it may be, but even the options described as “healthier” remain treats. Registered dietitians say the practical goal is to enjoy candy in moderation as part of an overall eating pattern, rather than expect any one product to offer meaningful nutrition.

The comparisons below draw on nutrition facts for specific serving sizes. Those details matter: a small pack or single piece can contain less sugar and fewer calories than a larger portion, while the ingredients and nutrients vary by product. The rankings are dietitians’ assessments, not a clinical study showing that one candy improves health.

What makes some candies more satisfying

Several of the more favorable picks contain peanuts or chocolate. Peanuts contribute some protein, fiber and unsaturated fat, which may make a portion more filling than candy made mostly of sugar. Protein and fiber eaten with carbohydrates can also slow the rise in blood sugar, according to research cited in the source. That doesn’t make peanut candies low in sugar or a substitute for a nutrient-rich snack.

Dark chocolate stands out for its lower sugar content per ounce. Amy Gorin, a registered dietitian, says research has linked regularly eating a small amount of dark chocolate with a lower risk of heart disease and stroke. This is not proof that chocolate prevents either condition. Dark chocolate also contains saturated fat, and the cited 1-ounce serving has 8 grams. For context, the American Heart Association recommends keeping saturated fat below 6 percent of daily calories; on a 2,000-calorie diet, that amounts to 13 grams.

Six options with some nutritional advantages

These products still contain added sugar, and serving sizes differ. The figures below come from the specific products described in the source.

• UnReal Milk Chocolate Gems: A 1.3-ounce package has 170 calories, 18 grams of sugar, 10 grams of fat and 4 grams of protein. Gorin notes that the product uses natural coloring sources, including turmeric, and has no artificial flavors or colors. Kelly Kennedy, a registered dietitian, points to the single-serving package as a way to keep portions defined.
• Endangered Species Chocolate Extreme Dark 88 Percent Cocoa: One ounce provides 180 calories, 3 grams of sugar, 8 grams of saturated fat and 3 grams of protein. Its sugar content is relatively low among the candies listed, but its saturated fat is substantial for a small serving.
• Peanut M&M’s: A fun-size pack has 90 calories, 9 grams of sugar and 2 grams of protein. The peanuts add some protein, fiber and fat, which may help make the candy more satisfying than a sugar-only option.
• Snickers: A fun-size bar contains 80 calories, 9 grams of sugar and 1 gram of protein. Gorin says the protein may help with satisfaction, while the portion is smaller than a full-size bar.
• Reese’s Peanut Butter Cups: One cup has 110 calories, 11 grams of sugar and 2 grams of protein. Gorin notes that individually sold cups can make it easier to choose a single portion.
• Blow Pops: One pop contains 70 calories and 13 grams of sugar, with no protein. The gum center makes it last longer to eat, which Gorin says may suit people who prefer a non-chocolate treat.

Five options that are mostly sugar

The less favorable picks tend to offer little protein or other nutrients alongside their sugar. That can make them less filling, though personal preference and portion size still matter.

• Candy corn: Fifteen pieces provide 110 calories and 23 grams of sugar, with no fat. Gorin says that amount is more than twice the sugar in a Snickers or Reese’s, though comparisons depend on the serving sizes used.
• Smarties: One roll has 15 calories and 4 grams of sugar. Mia Syn, a registered dietitian, describes the calories as offering energy from carbohydrates without much protein, vitamins or minerals.
• Gummy bears: Thirteen pieces contain 100 calories, 14 grams of sugar and 2 grams of protein. Gorin says they may be less satisfying than chocolate.
• Jelly beans: A 27-piece serving has 110 calories and 21 grams of sugar. A fat-free label doesn’t change that they provide little beyond sugar, Gorin says; whether they’re a reasonable choice also depends on whether someone can keep the portion comfortable for them.
• Airheads: One bar contains 60 calories and 11 grams of sugar, with no protein. Registered dietitian Kennedy says the candy’s flavor and color additives may bring back childhood memories, but it may not be especially satisfying.

Making an occasional treat more intentional

Dietitians suggest deciding when to have candy and treating it as part of dessert, rather than eating while working, driving or handling other tasks. Putting candy out of sight, such as in a pantry or freezer, can reduce constant reminders. Gorin also suggests clearing out leftover holiday candy after about a week, when it may have become more of a habit than an enjoyable treat.

Preference matters, too. Kennedy says choosing a candy you actually enjoy can help you feel satisfied, even if it isn’t among the options with more protein or less sugar. Nutrition labels can help with portion and nutrient comparisons, but a “fat-free” claim or calorie count doesn’t have to decide what you eat. As Syn puts it, a useful choice is one you can enjoy in moderation. If you have questions about how treats fit your health needs or eating plan, a doctor or dietitian can offer guidance tailored to you.