Deconstructing the Drumstick Squashie: A Calorie Breakdown
Determining the exact calorie count for a single Drumstick Squashie requires looking at the manufacturer's nutritional data for a standard serving size and then estimating based on the number of sweets in that serving. A typical 20g serving of original Raspberry & Milk flavour contains about 71 calories. Bags vary in size, but a 140g bag of Squashies, for instance, has seven 20g servings. Since the number of sweets per serving can vary slightly, a reasonable estimate puts the calorie count of a single squashie at around 10-12 calories, given there are likely 6-7 individual sweets in a 20g portion. These small, chewy sweets are composed primarily of glucose syrup and sugar, which accounts for the majority of their energy content.
Nutritional profile per 100g
While a single squashie is a minimal source of energy, looking at the nutritional values per 100g provides a clearer picture of its overall composition. For the original Raspberry & Milk flavour, the average values per 100g are approximately:
- Energy: ~356 kcal
- Fat: ~0.2g (of which saturates are 0g)
- Carbohydrate: ~84g
- Sugars: ~63g
- Protein: ~3.3g
- Salt: ~0.0g
From this, it is clear that the vast majority of a Squashie's calories come from its carbohydrate and sugar content. The fat and protein amounts are negligible.
Comparing Squashies with other popular sweets
To put the calorie count of a Drumstick Squashie into perspective, it's helpful to compare it with other popular confectionery items. This highlights the relatively high sugar density of many small sweets and chews. Note that calorie counts can vary slightly between brands and flavours.
| Sweet Type | Calorie Estimate Per Piece | Primary Macronutrient | Typical Portion Sugar Impact |
|---|---|---|---|
| Drumstick Squashie | ~10-12 calories | Carbohydrate (Sugar) | High, due to concentrated sugar content |
| Small Gummy Bear | ~7-8 calories | Carbohydrate (Sugar) | High, similar to Squashies |
| Standard Chocolate Square | ~20-30 calories | Fat and Carbohydrate (Sugar) | Moderate, but can vary by chocolate type |
| Miniature Marshmallow | ~4-5 calories | Carbohydrate (Sugar) | Low, due to high air content |
| Hard Candy | ~20 calories | Carbohydrate (Sugar) | Moderate, pure sugar with no fat |
Estimating the calories of a serving
Since no one typically eats just one sweet, understanding how to estimate the calories for a larger portion is practical. If a person consumes a handful of 5 squashies, they are consuming roughly 50-60 calories. A full 45g bag would contain approximately 160 calories. While this may not seem like much, it's important to consider that these are 'empty calories' with very little nutritional value. The high sugar content provides a quick energy boost but lacks the fibre, vitamins, and minerals that a healthier snack would offer. Regular consumption of high-sugar snacks like this can contribute to exceeding recommended daily sugar intake levels.
What are Drumstick Squashies made of?
An investigation into the ingredients further explains the nutritional profile. The primary ingredients listed by the manufacturer include:
- Glucose Syrup
- Sugar
- Gelatine (which makes them unsuitable for vegans and vegetarians)
- Modified Starch
- Acidity Regulators
- Flavourings
- Glazing Agent
- Colour
This composition confirms that Squashies are essentially a blend of sugars, explaining why they are almost entirely made up of carbohydrates. The presence of gelatine is a crucial point for those following a plant-based diet.
Incorporating treats into a balanced diet
Occasional indulgence in sweets like Drumstick Squashies is perfectly fine as part of a balanced diet. The key is moderation. Instead of seeing treats as 'bad,' it's more beneficial to view them as a discretionary item within a larger, nutrient-dense diet. For example, a person could enjoy a small portion of squashies after a meal that was rich in protein, fibre, and healthy fats. Mindful eating practices, such as portioning out a small number of sweets rather than eating directly from the bag, can help manage intake. Furthermore, it's wise to be aware of hidden sugars in other foods and drinks consumed throughout the day to keep overall sugar intake in check. The American Heart Association suggests limiting added sugars to no more than 6% of daily calories for women and 9% for men.
The bottom line
While a single Drumstick Squashie contains a relatively small number of calories, the impact on overall health and diet depends on the portion size consumed and the frequency. They are a sugary treat and should be enjoyed in moderation. A healthy diet is built on a foundation of nutrient-rich foods, with high-sugar snacks reserved for occasional enjoyment. Being informed about the nutritional content, as detailed on the manufacturer's website or product packaging, empowers better choices.
Swizzels official nutritional information can be found on their website.
Conclusion
A single Drumstick Squashie contains approximately 10 to 12 calories, with a 20g serving containing around 71 calories. The vast majority of this is from sugar, meaning they provide energy with minimal nutritional value. While they can be enjoyed as an occasional treat, mindful consumption is key to managing sugar intake and maintaining a balanced diet, as larger portions contribute to a significant number of empty calories. Awareness of these facts allows for a healthier relationship with snacking.
