How Many Calories Do Sour Gummy Worms Have?

November 14, 2025 •

3 min read

According to nutritional data, a typical serving of sour gummy worms (around 30-40g) contains approximately 100 to 140 calories, composed mostly of sugar and carbs. For those watching their intake, understanding how many calories do sour gummy worms have is essential for making informed dietary choices.

Quick Summary

Sour gummy worms contain between 100-140 calories per serving, a count that varies by brand and portion size. These calories primarily come from simple sugars and carbohydrates, with negligible fat or protein content. The calorie density can be high, so mindful consumption is recommended.

Key Points

Calorie Range Varies: A standard serving of sour gummy worms typically contains between 100 and 140 calories, depending on the brand and portion size.
Sugar is the Main Source: Almost all calories come from carbohydrates and sugar, as the candy contains virtually no fat or protein.
Minimal Nutritional Value: Sour gummy worms are considered 'empty calories' as they provide quick energy from sugar but no significant vitamins, minerals, or fiber.
High Sugar Content: The high sugar concentration can lead to rapid blood sugar fluctuations and carries risks for dental health due to acidity and stickiness.
Check Product Labels: Since serving sizes and recipes differ between brands like Trolli and Black Forest, always check the specific nutrition label for accurate information.
Moderation is Key: As with most sugary treats, responsible and mindful consumption is recommended to manage calorie intake and minimize potential health drawbacks.

Calorie Breakdown by Serving Size

When assessing the calories in sour gummy worms, the most important factor to consider is the serving size, which can vary significantly between brands. Manufacturers define a serving by a specific weight, typically measured in grams or as a number of pieces. This is why it's vital to read the nutrition label on the specific package you purchase. For example, a 29-gram serving of Trolli Sour Brite Crawlers contains 100 calories, while a slightly larger 39-gram serving of Black Forest Sour Gummy Glo-Worms has 130 calories.

The Role of Sugar and Carbs

The majority of calories in sour gummy worms come from simple carbohydrates and sugar. The primary ingredients are often corn syrup and sugar, which provide the bulk of the candy's energy content. The sour coating is typically made from citric, fumaric, and lactic acids, which, while adding flavor, do not significantly contribute to the calorie count. The high sugar load means these are high-glycemic foods, leading to rapid spikes and subsequent crashes in blood sugar levels after consumption. This quick burst of energy is often followed by a feeling of lethargy.

Comparison of Popular Sour Gummy Worm Brands

It's helpful to see how popular brands stack up against each other. The table below compares the nutritional information for a standard serving of several well-known brands. Note that serving sizes can differ, which impacts the total calories per serving.


Brand	Serving Size	Calories	Sugar	Fat	Protein
Trolli Sour Brite Crawlers	8 pieces (approx 29g)	100	14g	0g	1g
Black Forest Sour Gummy Glo-Worms	~39g	130	22g	0g	2g
Great Value Sour Gummy Worms	8 pieces	110	16g	0g	2g
Snak Club Sour Gummy Worms	1/4 cup	110	14g	0g	1g

Nutritional Considerations Beyond Calories

While the calorie count is a key factor, there are other nutritional aspects of sour gummy worms to consider for your overall health.

Ingredients: Most gummy worms contain gelatin, corn syrup, sugar, and artificial colors and flavors. Gelatin is a protein, but its contribution is minor. The artificial ingredients and high sugar content are the primary concerns for those seeking a cleaner diet.
Sugar-Free Alternatives: Some brands offer sugar-free options, replacing sugar with artificial sweeteners. While this reduces calories, the high acid content can still pose a risk to tooth enamel. Additionally, artificial sweeteners can cause digestive discomfort in some individuals.
Dental Health: The combination of high sugar and acid makes gummy worms particularly harmful to teeth. The chewy texture can cause them to stick, exposing teeth to sugars and acids for longer periods and increasing the risk of cavities.
Minimal Nutrients: Sour gummy worms offer virtually no vitamins, minerals, or dietary fiber. They are essentially empty calories, providing energy without any other significant nutritional benefits.

Making Informed Choices and Managing Intake

For those who enjoy sour gummy worms, moderation is crucial. The high sugar content and lack of other nutrients mean they should be enjoyed as an occasional treat rather than a daily snack. Here are some tips for managing your intake:

Stick to the Serving Size: Pay close attention to the serving size listed on the packaging and portion out your candy rather than eating directly from the bag. This prevents accidental overconsumption.
Balance Your Diet: Pair your treat with more nutrient-dense foods throughout the day to balance your overall diet. This includes fruits, vegetables, and lean proteins.
Consider Alternatives: If you are a fan of sour flavors, consider healthier alternatives like adding a squeeze of fresh lemon juice to water or enjoying a small handful of freeze-dried fruit. For more information on ingredients, you can check the manufacturer's website, such as Trolli's official product page.

Conclusion

In conclusion, the answer to "how many calories do sour gummy worms have?" is that a typical serving contains between 100 and 140 calories, depending on the brand and serving size. The calories are derived almost entirely from sugar and carbs, with negligible nutritional value beyond quick energy. While a delicious and fun treat, they should be consumed in moderation due to their high sugar content and potential impact on dental health. Always check the specific nutrition label on the product you are purchasing for the most accurate information.

Frequently Asked Questions

The calorie count for a small bag of sour gummy worms varies based on the brand and bag size. For example, a 7.2 oz bag of Trolli Sour Brite Crawlers contains several servings, with each 7-piece serving having 90 calories.

Yes, most sour gummy worms are fat-free. The calorie content is derived almost entirely from sugars and carbohydrates.

The sugar content varies by brand and serving size. A typical serving can contain anywhere from 14 to over 20 grams of sugar, with some brands having a higher concentration.

Sour gummy worms have a calorie density comparable to other sugary gummy candies and often higher than certain types of chocolate on a gram-for-gram basis, depending on ingredients.

Sugar-free gummy worms typically have a lower calorie count than regular versions, but they are not calorie-free. They also often use artificial sweeteners, which can have their own health considerations.

Yes, excessive consumption of sour gummy worms can contribute to weight gain, high blood sugar levels, and dental problems like cavities due to the high sugar and acid content.

No, brands can differ in their exact calorie counts, ingredients, and sugar content per serving. It is always best to read the nutrition label of the specific product you are considering.