How many calories are in each piece of gum: A nutritional breakdown

October 28, 2025 •

4 min read

A single stick of sugar-free gum contains as few as 2-5 calories, while a sugared variety can have 10-15 calories. The exact number of how many calories are in each piece of gum depends on its ingredients, but the calorie intake is minimal and comes from the sweeteners, not the indigestible gum base.

Quick Summary

Chewing gum's calorie count depends primarily on its sugar or sugar alcohol content, not the gum base itself. Sugared varieties contain more calories, while sugar-free options are negligible. Calorie absorption happens during the chewing process as sweeteners dissolve.

Key Points

Sugar-Free Gum: Contains fewer than 5 calories per piece, sourced from sugar alcohols like xylitol or sorbitol.
Sugared Gum: Typically has 10-25 calories per piece, derived from simple sugars like sucrose.
Calorie Absorption: Calories are absorbed from the sweeteners that dissolve in your mouth during chewing, not by swallowing the gum base.
Chewing Burns Calories: The act of chewing itself burns a minimal number of calories, but this is a negligible amount for overall energy expenditure.
Dental Benefits: Chewing sugar-free gum increases saliva flow, which can help protect against tooth decay.
Digestive Effects: Excessive consumption of sugar-free gum can cause bloating or a laxative effect due to sugar alcohols.

Understanding the Calories in Chewing Gum

Most people consider chewing gum to be a zero-calorie or very low-calorie snack, and for the most part, this is true. However, understanding the source of these minimal calories is key, especially for those meticulously tracking their daily intake or practicing intermittent fasting. The calories in chewing gum come almost exclusively from the sweeteners used to flavor it, which are absorbed into the body through saliva during the chewing process. The indigestible gum base, which provides the chewy texture, passes through your digestive system without being absorbed, contributing zero calories.

Sugared vs. Sugar-Free Gum

There is a notable difference in caloric content between traditional, sugar-sweetened gum and its sugar-free counterparts. The primary reason for this is the type of sweetener used. Sugared gums rely on simple sugars, like sucrose, which are quickly absorbed and provide 4 calories per gram. Sugar-free gums use sugar alcohols like xylitol, sorbitol, and mannitol, or artificial sweeteners like aspartame and sucralose.

Sugar Alcohols: These carbohydrates contain fewer calories per gram (about 2-2.6 calories) and are absorbed more slowly and incompletely than regular sugar. This incomplete absorption is why excessive consumption can lead to gastrointestinal issues for some individuals.
Artificial Sweeteners: Sweeteners like aspartame and sucralose provide intense sweetness with virtually no calories, as the body does not fully digest them. This makes some sugar-free gum products close to zero calories.

Factors Influencing Calorie Count

Beyond the type of sweetener, several factors can affect how many calories are in each piece of gum:

Serving Size: Larger pieces of gum, like bubble gum, will naturally contain more sweeteners and therefore more calories than a standard stick. For example, some bubble gums can have up to 30 calories per piece, a significant amount compared to a typical sugar-free stick.
Flavorings and Additives: Small amounts of calories can come from other minor ingredients like flavorings and stabilizers. While these contribute minimally, they add to the overall count.
Brand Formulation: Each brand formulates its gum differently, so calorie counts can vary significantly even between products of the same type. Checking the nutrition label is the most accurate way to know the specific calorie content.

Comparison Table: Sugared vs. Sugar-Free Gum


Feature	Sugared Gum	Sugar-Free Gum
Calorie Range (per piece)	10-25 kcal	<5 kcal
Primary Sweeteners	Sugar (e.g., Sucrose)	Sugar Alcohols (Xylitol, Sorbitol) or Artificial Sweeteners (Aspartame)
Calorie Source	Rapidly absorbed sugar	Slowly absorbed sugar alcohols or non-caloric artificial sweeteners
Dental Health Impact	Can increase risk of tooth decay	Increases saliva flow, which can help prevent tooth decay
Digestive Effects	Minimal side effects	Excessive amounts can cause bloating or diarrhea

Brand-Specific Calorie Examples

To provide a clearer picture, here are some typical calorie counts for popular brands:

Wrigley's Doublemint (Sugared): Approximately 10 calories per stick.
Extra Gum (Sugar-Free): About 5 calories per piece.
5 Gum (Sugar-Free): Around 5 calories per stick.
Bubblicious Bubble Gum (Sugared): Can contain around 25 calories per piece, based on some product data.

These numbers illustrate the considerable difference that the sweetener choice makes in the final product's caloric value. For those watching their weight, sugar-free gum provides a flavorful, low-calorie alternative to snacking.

The Chewing Process and Calorie Absorption

The process of calorie absorption from gum is a common point of confusion. The calories are absorbed directly from the dissolved sweeteners in your mouth and are not dependent on swallowing the gum base itself. Chewing stimulates saliva production, which helps dissolve the flavor and sweeteners. The body absorbs these dissolved carbohydrates through the mucous membranes and the digestive tract as the saliva is swallowed.

Chewing gum for an extended period does burn a negligible amount of calories due to the mechanical movement of the jaw muscles. However, this is so small that it is generally not a factor in overall daily calorie expenditure. As the Mayo Clinic notes, the calories burned chewing sugar-free gum may even cancel out the calories consumed over a long period, though this is a minor effect.

Conclusion

In conclusion, the question of "how many calories are in each piece of gum" has a straightforward answer: it depends on whether the gum is sugared or sugar-free. Sugared gums typically fall in the 10-25 calorie range, while sugar-free varieties contain fewer than 5 calories per piece, or sometimes zero, depending on the artificial sweetener used. The calories come from the soluble sweeteners, which are absorbed during the chewing process, while the indigestible gum base passes through the body without contributing to calorie intake. Choosing sugar-free gum is an effective, low-calorie way to freshen your breath and curb cravings.

For more information on the impact of chewing gum on oral health, refer to the American Dental Association's guidance on chewing gum.

Frequently Asked Questions

Yes, most sugar-free gum contains a small number of calories, typically less than 5 calories per piece. The calories come from sugar alcohols like sorbitol and xylitol, which provide sweetness and are partially absorbed by the body.

A standard piece of sugared chewing gum typically contains between 10 and 15 calories, though some varieties can have up to 25 calories per piece.

No, swallowing gum does not add calories. The gum base is indigestible and passes through your body. The calories from the sweeteners are absorbed during the chewing process, so you've already consumed them by the time you swallow the chewed-out base.

You absorb the vast majority of the listed calories. The calorie count on the label reflects the energy from the sweeteners and flavorings, which dissolve in your saliva and are absorbed by your body as you chew. The indigestible gum base has no caloric value for humans.

Chewing gum may have some minor weight management benefits, primarily by helping to curb cravings and serving as a low-calorie distraction from snacking. However, it is not a significant tool for weight loss and does not replace a healthy diet and regular exercise.

Some brands that use artificial sweeteners like aspartame and sucralose might claim to have zero calories, as these are not metabolized by the body. However, most sugar-free gums contain a tiny amount of calories from sugar alcohols or other ingredients.

Chewing too much sugar-free gum can lead to digestive issues such as bloating and diarrhea. This is because the sugar alcohols, such as sorbitol and xylitol, are not well-absorbed by the body and can have a laxative effect in large quantities.