Are There Carbs in Chewing Gum? The Definitive Guide

November 30, 2025 •

5 min read

According to the USDA, a standard stick of sugared chewing gum contains around 2 to 3 grams of carbohydrates, mostly from sugar. However, the total carbohydrate content and its impact on your diet, especially for keto, varies significantly depending on whether you choose regular or sugar-free gum.

Quick Summary

Chewing gum's carbohydrate content depends on its ingredients, primarily the type of sweetener used. Regular gum contains digestible sugars, while sugar-free varieties use sugar alcohols, which are partially digested. For low-carb or keto diets, sugar-free gum can be a suitable option if consumed in moderation.

Key Points

Sugared vs. Sugar-Free: Regular chewing gum contains digestible sugars (carbs), while sugar-free gum is sweetened with sugar alcohols that are not fully absorbed by the body.
Net Carbs: The 'net carbs' in sugar-free gum are often very low, or zero, because the sugar alcohols are subtracted from the total carb count, making it suitable for low-carb diets like keto.
Sugar Alcohols: Ingredients like xylitol, sorbitol, and erythritol are common sugar alcohols. Xylitol and erythritol are preferred for keto due to their minimal impact on blood sugar, while sorbitol can have a greater laxative effect.
Keto Considerations: Sugared gum will break ketosis, but sugar-free options are generally safe. However, always check the ingredients for hidden carbs or maltitol, which can affect ketosis in some people.
Moderation is Key: Even sugar-free gum should be consumed in moderation, as high intake of sugar alcohols can cause digestive issues like bloating and diarrhea.
Beyond Carbs: Gum can help curb cravings, freshen breath, and promote oral health by stimulating saliva, which benefits those watching their sugar intake.

Do All Chewing Gums Contain Carbs?

Not all chewing gums are the same when it comes to carbohydrate content. The primary difference lies in the sweetener used. Regular gum is sweetened with traditional sugars like sucrose and corn syrup, which are quickly absorbed by the body. Conversely, sugar-free gum relies on sugar alcohols and other non-caloric sweeteners, which the body processes differently.

Sugared vs. Sugar-Free: Understanding the Carbohydrate Difference

Sugared chewing gums get their sweet flavor from digestible carbohydrates, mainly sugar. When you chew this type of gum, the sugar is released into your saliva and swallowed, where it is then digested and absorbed by your body. A single stick can contain 2 to 3 grams of carbohydrates, which can add up over time if consumed frequently throughout the day. This can impact blood sugar levels and may be a concern for individuals with diabetes or those monitoring their carbohydrate intake for weight management.

Sugar-free chewing gums, on the other hand, contain minimal, if any, digestible carbohydrates. The total carbohydrate count on the nutrition label of sugar-free gum primarily comes from sugar alcohols, also known as polyols. These are a type of carbohydrate that your body doesn't fully absorb. Common sugar alcohols used include xylitol, sorbitol, and erythritol. Since they are not fully digested, they have a lower caloric impact and a minimal effect on blood glucose levels. However, excessive consumption can lead to gastrointestinal distress in some individuals.

The Role of Sugar Alcohols and 'Net Carbs'

When evaluating the carb content of sugar-free gum, it's important to understand the concept of 'net carbs'. On nutrition labels in some regions, the total carbohydrate count includes both digestible and non-digestible components, such as fiber and sugar alcohols. To calculate the 'net carbs'—the carbohydrates that the body actually digests and converts to glucose—you subtract the grams of fiber and sugar alcohols from the total carbohydrates.

For many sugar-free gums, the amount of total carbs is almost entirely accounted for by sugar alcohols. For example, a piece of sugar-free gum might have 2 grams of total carbs and 2 grams of sugar alcohol, resulting in 0 net carbs. This makes sugar-free gum a popular choice for those on ketogenic diets or other low-carb eating plans.

Commonly Used Sugar Alcohols in Gum

Xylitol: Found in many keto-friendly gums, xylitol is known for its dental benefits as it inhibits the growth of bacteria that cause cavities. It has a negligible effect on blood sugar and is a top choice for low-carb dieters.
Sorbitol: This sugar alcohol is also common in sugar-free products. It has a higher glycemic impact than xylitol and is more likely to cause digestive upset in larger quantities.
Erythritol: With a glycemic index of zero, erythritol is well-tolerated by most people and is less likely to cause the laxative effect associated with other sugar alcohols.

Chewing Gum and Your Diet: Considerations for Keto and General Health

For those following a strict ketogenic diet, the type of chewing gum you choose is crucial. The sugars in regular gum will undoubtedly knock you out of ketosis. However, sugar-free gum sweetened with xylitol or erythritol is generally considered safe. Still, it's important to read the ingredients carefully, as some brands use a blend of sweeteners that may include maltitol, which can have a more significant impact on blood sugar.

For the general population, the occasional piece of sugared gum is unlikely to have a major impact on overall health. The small amount of sugar is often burned off through normal daily activity. However, for those seeking to limit sugar intake, sugar-free alternatives are a simple and effective choice. They provide the benefit of freshening breath and curbing cravings without the added calories and sugar.

Comparison of Gum Types


Feature	Sugared Chewing Gum	Sugar-Free Chewing Gum
Carb Source	Sugars (sucrose, corn syrup)	Sugar alcohols (xylitol, sorbitol)
Net Carbs per Piece	2-3g (digestible)	0-1g (varies by brand and sweetener)
Effect on Blood Sugar	Can cause a slight spike	Minimal to negligible effect
Dental Impact	Can contribute to tooth decay	Promotes dental health; reduces plaque acids
Digestive Impact	Minimal	High consumption can cause bloating or diarrhea
Keto-Friendliness	Not keto-friendly	Generally keto-friendly (check ingredients)

Chewing Gum: More Than Just Carbs

Beyond the carbohydrate content, chewing gum has other nutritional and health implications. Many people use gum as a way to curb appetite or manage cravings. For those on a diet, a piece of sugar-free gum can provide a low-calorie distraction that satisfies a need to chew and taste something sweet. Chewing gum also stimulates saliva production, which can help neutralize plaque acids, reduce dry mouth, and aid in oral health. Some studies have even explored links between chewing gum and cognitive function, though these are not directly related to its carb content.

Potential Downsides and Hidden Carbs

While sugar-free gum is often marketed as a healthy alternative, consumers should still be mindful. Large amounts of sugar alcohols can have a laxative effect, particularly sorbitol and mannitol. It's also vital to check for other ingredients. Some gums, even sugar-free ones, may contain small amounts of maltodextrin or other fillers that can impact blood sugar, especially in large quantities. Always read the nutrition label and ingredient list thoroughly to ensure the product aligns with your dietary needs.

Conclusion: Navigating Carbs in Your Chewing Gum

In conclusion, the question of whether there are carbs in chewing gum has a nuanced answer that depends on the type of gum. Regular, sugared gum contains digestible carbohydrates that can affect blood sugar and calorie intake. Sugar-free gum, on the other hand, contains non-digestible sugar alcohols, which result in a very low, or zero, net carb count. For those following low-carb diets, sugar-free gum is the appropriate choice, but moderation is key to avoid potential digestive side effects. By understanding the ingredients and the concept of net carbs, you can easily incorporate chewing gum into your lifestyle without derailing your health and wellness goals.

For more information on sugar alcohols and their impact, you can consult the Wiley Online Library.

Frequently Asked Questions

Yes, regular sugared chewing gum contains a significant amount of sugar, typically 2 to 3 grams per stick, which accounts for most of its carbohydrates and can affect blood sugar.

Yes, you can chew sugar-free gum on a keto diet, but you must choose brands sweetened with keto-friendly ingredients like xylitol or erythritol and avoid any with regular sugar or high-glycemic sugar alcohols like maltitol.

Sugar alcohols, or polyols, are carbohydrates used as low-calorie sweeteners in sugar-free gum. Common types include xylitol, sorbitol, and erythritol, and because they are not fully absorbed, they have less impact on blood sugar.

You calculate net carbs by subtracting the grams of fiber and sugar alcohols from the total carbohydrates listed on the nutrition label. For many sugar-free gums, this results in a very low or zero net carb count.

Yes, excessive consumption of sugar-free gum can cause digestive issues such as bloating, gas, and diarrhea, particularly with sugar alcohols like sorbitol and mannitol.

Whether gum breaks a fast depends on the type. Sugared gum definitely breaks a fast due to its caloric and sugar content. Sugar-free gum, especially if it contains zero net carbs and very few calories, is less likely to, but some experts recommend avoiding it to be safe.

No, swallowing gum is generally not harmful. The gum base is indigestible and passes through your digestive system unchanged. The nutritional components, including carbs and sugars, are mostly dissolved and swallowed while chewing.