Are Haribos High in Calories? A Detailed Look at Gummy Bear Nutrition

October 11, 2025 •

4 min read

According to nutritional information for Haribo Goldbears, a 100g serving can contain over 340 calories and up to 55g of sugar, which raises the question: Are Haribos high in calories and suitable for a healthy diet?. Understanding these figures is crucial for managing your sweet tooth and its impact on your nutritional intake.

Quick Summary

Haribo gummy bears are calorie-dense and primarily consist of sugar, lacking essential nutrients. While a few can fit into a balanced diet, they offer little satiety and are best enjoyed in moderation with controlled portions.

Key Points

High in Calories and Sugar: Haribos are calorically dense, with a high concentration of sugar and carbohydrates that contribute to weight gain if over-consumed.
Empty Calories: They provide energy but lack essential vitamins, minerals, and fiber, displacing space in your diet for more nutritious foods.
Impact on Blood Sugar: The high sugar content can cause rapid spikes in blood sugar levels, leading to energy crashes and increased hunger.
Moderation is Key: To enjoy Haribos without negative health impacts, practice strict portion control, limiting intake to small, occasional treats.
Nutritious Alternatives Exist: Better options for a sweet fix include fresh or dried fruit and dark chocolate, which offer additional health benefits.
Risk of Overconsumption: It is easy to eat more than the recommended serving size, which can quickly add up to excessive calories and sugar.
Not a Post-Workout Solution for All: While some athletes use simple sugars, the rapid insulin spike from Haribos can trigger further cravings, making it a risky choice for most.

The Caloric and Sugar Reality of Haribo

Haribo gummy bears, a beloved candy for both kids and adults, are often considered a simple, fat-free treat. However, a closer look at their nutritional profile reveals they are primarily composed of glucose syrup and sugar, with a high concentration of carbohydrates. This makes them calorically dense, and their high sugar content is the main factor contributing to their energy value.

Breaking Down the Numbers

To understand the caloric impact, let's examine the standard nutritional information for Haribo Goldbears, citing data directly from the manufacturer and other sources:

Per 13-piece serving (approx. 30g/1.1oz):
- Calories: 100 kcal
- Total Carbohydrates: 23g
- Sugars: 14g
- Protein: 2g (from gelatin)
- Fat: 0g
Per 100g:
- Calories: 343-345 kcal
- Total Carbohydrates: 77-80g
- Sugars: 46-55g
- Protein: 6.3-6.9g

While a small serving size may seem modest, it's easy to consume much more than 13 pieces, especially from a larger bag. The calories and sugar add up quickly. The lack of fiber and fat means there is little to slow down the absorption of sugar into the bloodstream, leading to a rapid spike in blood sugar followed by a crash.

The Nutritional Profile (or Lack Thereof)

Haribos are a source of 'empty calories'—calories that provide energy but little to no nutritional benefit. They offer minimal vitamins or minerals, meaning they displace space in your diet for more nutrient-dense foods.

Key ingredients typically include:

Glucose Syrup: A sugar derived from wheat or corn, which contributes to the overall sugar and carbohydrate count.
Sugar: Refined sugar is a primary component.
Gelatin: Provides the gummy texture and a small amount of protein, but is not a significant source of quality protein.
Artificial Flavors and Colors: Used for taste and appearance, with some artificial colors raising health concerns in certain studies.

Potential Health Implications of High Sugar Intake

Regularly consuming high-sugar, high-calorie snacks can have several negative health effects:

Weight Gain: A high calorie intake without proper balance can lead to weight gain over time.
Blood Sugar Regulation: For individuals with diabetes or at risk, frequent consumption can lead to harmful blood sugar spikes.
Dental Health: The high sugar content increases the risk of tooth decay, especially without proper dental hygiene.
Cardiovascular Health: Excessive sugar intake is linked to higher chances of obesity, high blood pressure, and heart disease.

A Comparison of Popular Snacks

Here is a comparison table showing the nutritional content of Haribo Goldbears versus other snack options per 100g, based on available data.


Snack (per 100g)	Calories (kcal)	Sugar (g)	Fat (g)	Protein (g)
Haribo Goldbears	343	46	<0.5	6.9
Dark Chocolate (e.g., 70% cocoa)	~598	~24	~43	~8
Dried Apricots	~241	~53	~0.5	~3.4
Fresh Grapes	~69	~16	~0.2	~0.6

Note: Nutritional values can vary significantly based on the specific brand and product. The table provides general reference points.

The comparison clearly shows that while Haribos are low in fat, they are comparable to or higher in sugar than many other treats and significantly higher in both calories and sugar than fresh fruit. This is why it is essential to manage portion sizes.

Tips for Mindful Consumption

Enjoying a treat like Haribos occasionally is fine, but it's important to do so mindfully as part of a balanced diet. Here are some strategies:

Practice Portion Control: Stick to the recommended serving size (e.g., a small handful). Eating from a small bag rather than a large one can help manage intake.
Don't Eat on an Empty Stomach: Eating candy alongside a more nutritious meal or snack can help stabilize blood sugar levels.
Consider Healthier Alternatives: If you have a frequent craving for sweets, explore more nutritious options that still satisfy your sweet tooth.
- Fresh or dried fruit
- Dark chocolate
- Homemade fruit leather
- Trail mix with nuts and dried fruit
Stay Hydrated: Drinking plenty of water is always a good practice, especially when consuming sugary snacks.

Conclusion

So, are Haribos high in calories? The answer is yes, relatively speaking, especially given their lack of nutritional value. They are an 'empty calorie' treat, rich in sugar and carbohydrates. While not inherently 'bad,' they should be consumed in moderation and with awareness of their impact on your overall calorie and sugar intake. For a truly balanced diet, they should not replace whole, nutrient-dense foods. By practicing portion control and exploring healthier alternatives, you can still enjoy your favorite gummy bears as an occasional indulgence without derailing your diet.

For more detailed nutritional information and healthy eating advice, you can visit the American Heart Association website.

Please remember that individual dietary needs vary, and it is always best to consult a healthcare professional or registered dietitian for personalized advice.

Frequently Asked Questions

A standard 1.1-ounce (30g) serving of Haribo Goldbears contains about 100 calories. It is important to note that many people eat more than one serving in a single sitting, which increases the caloric intake significantly.

A 100g portion of Haribo Goldbears contains approximately 46g to 55g of sugar, depending on the variant. This high sugar content is the primary source of their calories.

No, Haribos are not considered a healthy food for weight loss. They are high in sugar and calories and offer very little nutritional value. While they are fat-free, their high sugar content can contribute to weight gain if consumed excessively.

Haribo gummy bears contain negligible amounts of essential nutrients. They lack vitamins, minerals, and dietary fiber. While they do contain a small amount of protein from gelatin, it is not a significant source.

Yes, excessive consumption of Haribos can lead to various health problems. These include weight gain, elevated blood sugar levels, and an increased risk of tooth decay due to their high sugar content. Overeating sugary foods has also been linked to cardiovascular risks.

Haribo has faced issues with its sugar-free gummy bear products in the past, leading to discontinuation in some markets due to reports of severe digestive problems caused by sugar alcohols. While they have no sugar, they may cause other side effects.

Healthier alternatives include fresh or dried fruit, dark chocolate, homemade fruit leather, or trail mix with nuts and seeds. These options can satisfy a sweet craving while providing more nutritional benefits like vitamins, fiber, and healthy fats.

Some athletes consume simple, fast-digesting sugars like those in gummy bears post-workout to replenish glycogen stores. However, for most people, the rapid insulin spike can lead to cravings and overeating, making it a risky choice. A balanced, protein-rich snack is generally better.