Are chewing gums high in calories? The definitive nutrition guide

November 5, 2025 •

4 min read

A single stick of sugar-free gum typically contains less than 5 calories, a virtually negligible amount for most people. But with many varieties on the market, consumers often wonder: are chewing gums high in calories? The answer isn't a simple yes or no, as it depends on the type of gum and its ingredients.

Quick Summary

Chewing gum's calorie count varies greatly by type; sugar-free versions are notably low, while regular gums have more due to added sugars. The calories are absorbed from the sweeteners during chewing, but the overall impact on your total daily caloric intake is minimal for moderate consumption.

Key Points

Sugar-Free is Low in Calories: A stick of sugar-free gum typically has less than 5 calories, making its impact on your total daily caloric intake minimal.
Sugary Gum Has More Calories: Regular gum sweetened with sugar can contain 10 to 25 calories per piece, and some high-sugar bubble gums can have even more.
Calories Come from Sweeteners: The calories you absorb from chewing gum come from the sugar or sugar alcohols in the flavoring, not the indigestible gum base.
May Help Curb Cravings: For some, chewing gum can help suppress appetite and reduce the urge to snack, potentially aiding in calorie management.
Moderation is Important: Excessive consumption of sugar-free gum can cause digestive issues like bloating and diarrhea due to sugar alcohols.
Not a Weight Loss Magic Bullet: The calorie-burning effect of chewing is very small, and gum should be seen as an occasional tool rather than a central part of a weight loss strategy.

The Calorie Divide: Sugar vs. Sugar-Free

For those watching their calorie intake, understanding the difference between sugar-free and sugar-filled gums is crucial. The vast majority of calories in chewing gum come from its sweeteners, not the indigestible gum base.

Sugar-Free Gum: The Low-Calorie Choice

Sugar-free gums are typically the lightest option when it comes to calories. Instead of sugar, they use sugar alcohols like xylitol, sorbitol, and mannitol, or artificial sweeteners such as aspartame. These alternatives are either non-caloric or contain fewer calories than sugar, since they are not fully absorbed by the body.

A single piece of sugar-free gum contains approximately 2 to 6 calories, depending on the brand and size. This means you would need to chew a significant number of pieces to even register a measurable calorie intake.

Sugary Gum: Empty Calories

In contrast, regular gums sweetened with sugar have a higher calorie count. The carbohydrates from the sugar dissolve during chewing and are readily absorbed. A single stick of regular gum can contain between 10 and 25 calories. Some types of sugary bubble gum can even contain up to 30 calories per piece. While still a low number compared to a dessert, these are considered 'empty calories' as they provide no nutritional value beyond a quick burst of sugar.

The Anatomy of a Calorie

To understand where chewing gum's calories come from, it's helpful to look at its components.

Sweeteners: The primary source of calories. In sugar-free gum, this comes from sugar alcohols, which are carbohydrates but have a lower caloric density than sugar. In sugary gum, it's pure carbohydrates from added sugar.
Flavorings: Both natural and artificial flavorings can contain trace amounts of calories, contributing to the total count.
Gum Base: The non-digestible foundation of gum provides the chewy texture. It is made from food-grade polymers and contributes virtually no calories, as it passes through the body without being broken down.
Other Additives: Ingredients like glycerin, which keeps the gum moist, also contribute a minimal number of calories.

Chewing Gum's Role in a Diet

For many, chewing gum is a strategy for weight management. Here's how it plays out:

Appetite Suppression: Chewing gum can reduce appetite, particularly cravings for sweet snacks. Some studies have found that people who chewed gum consumed fewer calories at a subsequent meal. This is because the act of chewing can help signal the brain that a meal is over.
Mindful Snacking Alternative: A stick of low-calorie gum can act as a distraction, preventing mindless snacking on higher-calorie alternatives like chips or cookies. This trade-off can lead to a slight reduction in overall daily caloric intake, which can be beneficial for weight loss over time.
Minimal Calorie Burn: While it's true that chewing burns calories, the amount is minimal, estimated at around 11 calories per hour. For sugar-free gum, this might be more than the calories contained in a single piece, but it is not a significant contributor to weight loss. The primary benefit comes from replacing a higher-calorie snack, not the metabolic effect of chewing itself.

Side Effects of Excessive Chewing

While a moderate gum-chewing habit is generally safe, overindulging can lead to some issues:

Digestive Problems: Sugar alcohols can have a laxative effect when consumed in large quantities, causing bloating, gas, and diarrhea, especially for individuals with irritable bowel syndrome (IBS).
Jaw Pain: Constant, repetitive chewing can overwork the jaw muscles and temporomandibular joint (TMJ), potentially leading to pain or discomfort.
Headaches: Some studies suggest a link between excessive gum chewing and the triggering of headaches, particularly in those prone to migraines.
Increased Hunger: The results on appetite are not unanimous. Some studies have found that chewing gum does not significantly influence appetite or food intake, and some people may even consume more less-nutritious foods later.

Chewing Gum Comparison Table


Feature	Sugar-Free Gum	Sugary Gum
Calories per piece	Typically 2-6 calories	Can range from 10-30 calories
Primary Sweetener	Sugar alcohols (e.g., xylitol, sorbitol) or artificial sweeteners	Refined sugar (e.g., sucrose)
Dental Health Impact	Can benefit teeth by increasing saliva production and neutralizing acids; xylitol actively prevents tooth decay.	Can promote tooth decay by feeding bacteria in the mouth.
Digestive Impact	May cause gas, bloating, and diarrhea in large quantities due to sugar alcohols.	Does not contain sugar alcohols, so less likely to cause gas, but excessive sugar intake has other health concerns.
Dietary Role	Can be a low-calorie aid to curb cravings and prevent mindless snacking.	Contributes to daily empty calorie count.

Conclusion

In conclusion, chewing gum is not high in calories, especially if you opt for sugar-free varieties. The calorie content is minimal and primarily derived from the sweeteners, not the indigestible gum base. While it is not a weight loss cure-all, it can serve as a low-calorie tool to manage cravings and prevent mindless snacking, especially when incorporated into a balanced diet and active lifestyle. As with any food, moderation is key. Overconsumption, particularly of sugar-free gum, can lead to digestive discomfort from sugar alcohols. Choosing sugar-free options is also better for your dental health, offering the added benefit of increased saliva to fight plaque.

For more information on the dental benefits of gum chewing, consult the American Dental Association guidelines.

Frequently Asked Questions

Chewing gum is not a direct weight-loss solution. While some studies suggest it can help curb appetite and reduce snacking, the effects are small and inconsistent across individuals. It can be a helpful tool in a comprehensive weight management plan that includes a healthy diet and regular exercise, primarily by providing a low-calorie distraction from high-calorie snacks.

The calories in chewing gum come from the sweeteners used for flavor, such as sugar or sugar alcohols. The calories are released and absorbed through your saliva as you chew. The gum base itself is indigestible and contains no calories.

Yes, for both weight management and dental health, sugar-free gum is the better choice. It is significantly lower in calories and, according to the American Dental Association, helps increase saliva flow to neutralize acids and protect against tooth decay.

Chewing sugar-free gum is generally considered acceptable during intermittent fasting by most experts, as its calorie count (typically 2-6 calories) is very low and does not significantly impact blood sugar or insulin levels. However, it is not recommended during stricter fasts like water fasts where zero calorie intake is the goal.

No, swallowing the gum base does not add more calories. The gum base is indigestible and passes through your digestive system without being broken down for energy. The calories are derived from the sweeteners that are absorbed in your mouth while chewing.

Yes, excessive chewing can put a strain on your jaw's temporomandibular joint (TMJ), potentially leading to pain and discomfort. If you experience jaw issues, it's best to limit your gum chewing.

While generally safe in moderation, high intake of sugar alcohols like sorbitol and xylitol can have a laxative effect and cause digestive problems such as bloating, gas, and diarrhea, particularly in sensitive individuals.