Are Gummy Worms High in Sugar? Unpacking the Sweet Truth of Candy Nutrition

October 12, 2025 •

4 min read

According to the Heart and Stroke Foundation of Canada, the average person consumes about 48 grams of added sugar per day, significantly higher than recommended amounts. This overconsumption is often fueled by seemingly harmless snacks, which leads many to wonder: Are gummy worms high in sugar? The answer is a definitive yes, and understanding their nutritional breakdown is crucial for a balanced diet.

Quick Summary

Gummy worms contain significant amounts of added sugar, primarily from corn syrup and sucrose, with minimal to no nutritional value. Their high sugar content contributes to weight gain, tooth decay, and other health issues when consumed in excess. Healthier, low-sugar alternatives are available for those seeking to limit their intake while still enjoying a sweet treat.

Key Points

High Sugar Content: Traditional gummy worms are primarily made of sugar and corn syrup, with typical servings containing a significant portion of the daily recommended added sugar limit.
Empty Calories: They offer virtually no nutritional value, lacking fiber, vitamins, and minerals, making them a source of empty calories.
Dental Damage: Their sticky nature and high sugar content are a major contributor to tooth decay and cavities, especially if teeth are not brushed soon after consumption.
Health Risks: Overconsumption can lead to weight gain, increased risk of heart disease, and type 2 diabetes, highlighting the health dangers of added sugar.
Low-Sugar Alternatives: Health-conscious brands offer gummy worms with significantly less sugar, often using natural sweeteners like stevia and adding beneficial prebiotic fiber.
Moderation is Key: The key to enjoying gummy worms responsibly is to practice portion control and consume them as an occasional treat, not a regular snack.

The Surprising Sweetness: Are Gummy Worms High in Sugar?

It's no secret that gummy worms are a treat, not a health food. However, the sheer amount of added sugar they contain can be surprising. Most standard gummy worms list sugar and corn syrup as the first few ingredients, meaning they are the most prominent components by weight. While exact figures vary by brand, a typical 34g serving often contains around 15 grams of added sugars, which equates to 30% of the daily value based on a 2,000-calorie diet. Some brands report even higher numbers, with up to 24 grams of sugar in a single serving.

The Nutritional Landscape of a Gummy Worm

Standard gummy worms are essentially empty calories. They contain a large amount of carbohydrates from sugar and corn syrup, a small amount of protein from gelatin, and virtually no other nutrients like fiber, vitamins, or minerals. This composition means they provide a rapid energy spike, followed by an inevitable crash, without contributing to sustained energy or overall well-being. The sticky texture also poses a specific risk to dental health, as it clings to teeth and allows acid-producing bacteria to thrive, accelerating enamel erosion and cavity formation.

Health Implications of High Sugar Intake

Consuming too much sugar, especially from sources with no nutritional benefits like candy, has been linked to numerous health issues. A diet high in added sugars can increase the risk of:

Type 2 Diabetes: High sugar intake can lead to insulin resistance over time.
Heart Disease: Increased sugar consumption is associated with a higher risk of cardiovascular disease.
Weight Gain: Sugary foods are often high in calories but low in nutritional value, contributing to weight gain, particularly around the abdomen.
Dental Issues: The combination of high sugar and stickiness makes gummy worms a prime contributor to tooth decay and cavities.
Fatty Liver Disease: Excess sugar, particularly fructose, can overload the liver and lead to fat accumulation.

Comparing Gummy Worms: Traditional vs. Low-Sugar Options

Fortunately, the market now offers low-sugar gummy worm alternatives. These products often replace traditional sweeteners with alternatives like stevia and use prebiotic fibers to create a similar texture and mouthfeel, significantly reducing the sugar count.


Feature	Traditional Gummy Worms	Low-Sugar Gummy Worms	Analysis
Sugar Content (per serving)	15-24g	3-4g	Low-sugar versions drastically cut sugar intake.
Added Sugar	High	None/Low	Traditional relies heavily on corn syrup and sucrose.
Sweetener	Corn syrup, sugar	Stevia, fruit juice, fiber	Low-sugar uses natural, plant-based alternatives.
Fiber Content	0g	Up to 18g	Low-sugar versions can add prebiotic fiber for digestive health.
Nutritional Value	Empty calories	Some added fiber, lower calories	Low-sugar is still a treat, but with less negative impact.

Making Healthier Choices

Incorporating healthier habits doesn't mean completely giving up your favorite snacks. It means making informed decisions and practicing moderation. Here are some tips for enjoying candy responsibly:

Portion Control: Pay attention to serving sizes. A small handful of gummy worms is a treat; eating the entire bag is not. Limiting yourself to a controlled portion can satisfy a craving without overwhelming your system with sugar.
Prioritize a Balanced Diet: Before reaching for candy, ensure you've had a balanced diet of fruits, vegetables, and whole foods. When your body is properly nourished, you're less likely to crave junk food.
Choose Alternatives: Opt for low-sugar or sugar-free gummy options. Brands like SmartSweets and Albanese offer products specifically designed for those watching their sugar intake.
Mindful Consumption: Savoring your treat slowly can help you feel more satisfied with a smaller amount. This also gives you time to appreciate the flavor and texture, rather than mindlessly consuming large quantities.
Boost Dental Hygiene: After eating sticky candy, it's especially important to brush your teeth or at least rinse your mouth with water to prevent dental damage.

The Final Bite: Moderation is Key

So, are gummy worms high in sugar? Yes, they most certainly are. Like many sweets, they are best enjoyed in moderation. By being aware of the significant sugar content and the potential health implications, you can make more conscious decisions about when and how to indulge. The availability of low-sugar alternatives provides a fantastic option for those who want to kick sugar but keep candy in their life, proving that you can still enjoy a little sweetness on a healthier dietary path.

For more information on sugar consumption guidelines, consult the American Heart Association.

Conclusion

While a classic treat, traditional gummy worms are packed with high levels of added sugar and offer negligible nutritional value. Excessive intake can lead to serious health issues, including dental problems, weight gain, and an increased risk of chronic diseases. By understanding the composition of these candies and exploring healthier, low-sugar alternatives, consumers can make more informed choices. Enjoying these treats sparingly, as part of an otherwise balanced diet, is the best approach for maintaining overall health and wellness. Ultimately, the question isn't whether you can have a gummy worm, but how you can incorporate it mindfully into your nutrition plan.

Frequently Asked Questions

A standard 34g serving of gummy worms contains around 15g of added sugars, which represents about 30% of the recommended daily value. Some brands may contain even more, reaching up to 24g per serving.

Yes, low-sugar gummy worms are generally a better option as they contain significantly less sugar, often relying on natural sweeteners like stevia. Some also include added fiber, providing a more balanced treat than traditional versions.

Gummy worms are bad for dental health because their high sugar content feeds bacteria in the mouth, which produce acid that erodes tooth enamel. Their sticky texture also causes them to cling to teeth, trapping the sugar and prolonging acid exposure.

The American Heart Association suggests that most adults should consume no more than 24-36 grams (6-9 teaspoons) of added sugar per day. Most children and adolescents should consume less.

No, traditional gummy worms provide virtually no nutritional benefits. They are considered empty calories, offering high sugar and carbohydrate content but lacking essential nutrients like fiber, vitamins, and minerals.

The primary ingredients in traditional gummy worms are corn syrup, sugar, gelatin, and artificial colors and flavors. The combination of corn syrup and sugar provides the high sugar content, while gelatin gives them their signature chewy texture.

Low-sugar gummy alternatives often get their sweetness from natural, high-intensity sweeteners like stevia leaf extract or monk fruit. They may also use prebiotic fibers, like chicory root fiber, to improve texture and provide a subtle sweetness.