How much red licorice can you eat a day?

October 19, 2025 •

3 min read

According to the American Heart Association, adults should limit their daily intake of added sugars to 100-150 calories. This recommendation is a crucial factor when considering how much red licorice can you eat a day, as its sugar content is the primary health concern for most people.

Quick Summary

Red licorice, unlike its black counterpart, contains no glycyrrhizin, so its main health consideration is sugar intake. Enjoying it in moderation is key to aligning with daily added sugar limits.

Key Points

Red is Not Real Licorice: Unlike black licorice, red licorice is a fruit-flavored candy and does not contain glycyrrhizin from the licorice root.
The Main Issue is Sugar: The primary health concern with red licorice is its high added sugar content, not any compound from the licorice plant.
Limit Added Sugar Intake: The American Heart Association recommends limiting daily added sugar intake to 100-150 calories for adults.
Portion Control is Key: To enjoy red licorice responsibly, practice moderation and be mindful of serving sizes, as a small amount contributes significantly to daily sugar limits.
Look for Alternatives: For similar chewy satisfaction, consider healthier alternatives like fruit leather or dried fruit, which offer more nutrients.
Check Nutrition Labels: Always read the nutritional information on the packaging to understand the sugar content and make an informed choice.

The Surprising Truth: Red Licorice Isn't 'Real' Licorice

One of the most important distinctions to understand when asking, "how much red licorice can you eat a day?", is that red licorice is fundamentally different from traditional black licorice. While black licorice derives its flavor from the licorice root, which contains the compound glycyrrhizin, red licorice is a candy flavored with fruits like strawberry or cherry. This means the specific health risks associated with glycyrrhizin—like elevated blood pressure and low potassium levels from chronic, high-volume consumption—do not apply to the red, fruity version. Instead, the concerns with red licorice are centered on its high sugar content.

The Real Health Factor: Added Sugar

With the glycyrrhizin danger off the table, the primary health consideration for red licorice becomes its sugar content. Many popular brands list corn syrup, high-fructose corn syrup, and sugar as key ingredients. A single serving of red licorice twists (around 30g) can contain upwards of 12-16 grams of added sugar. This amount can quickly eat into the recommended daily limits for added sugar set by health organizations.

For context, the American Heart Association (AHA) advises women to consume no more than 100 calories from added sugar per day (about 6 teaspoons or 24 grams), and men no more than 150 calories (about 9 teaspoons or 36 grams). A single serving of red licorice can take up a significant portion of this allowance, leaving little room for other foods containing hidden sugars.

Finding Your Personal Moderation

There is no one-size-fits-all answer to how much red licorice can you eat a day. The right amount depends on your overall diet, health goals, and sugar intake from other sources. Health experts and nutritionists advocate for moderation and portion control when it comes to any high-sugar treat. For most people, a small serving a few times a week is unlikely to cause any negative health effects, assuming the rest of their diet is balanced. Reading nutritional labels is key. Always check the serving size and the sugar content to make an informed decision.

It's important to consider the overall context of your diet. If you enjoy red licorice, fitting it into your daily calorie and sugar budget is the best strategy. By prioritizing nutrient-dense foods and treating candy as an occasional indulgence, you can still enjoy your favorite snacks without guilt.

Healthier Alternatives to Satisfy Your Sweet Tooth

If you find yourself reaching for red licorice frequently, there are some healthier alternatives that can help curb your cravings while providing more nutritional value:

Fruit leather: Made from pureed and dried fruit, it offers a similar chewy texture with more vitamins and fiber.
Dried fruits: Chewy and naturally sweet, dried fruits like cranberries or apricots are a healthier choice.
Fennel seeds: For a licorice-like flavor without the sugar, try chewing on fennel seeds or adding them to tea.
Dark chocolate: A small piece of dark chocolate can satisfy a sweet craving while providing antioxidants.

Comparison Table: Red Licorice vs. Black Licorice


Feature	Red Licorice	Black Licorice
Key Flavoring	Fruit (e.g., strawberry, cherry)	Licorice Root Extract & Anise
Key Compound	None (Primarily sugar and additives)	Glycyrrhizin
Primary Health Concern	High added sugar content, impacting weight and blood sugar	Potential for elevated blood pressure and low potassium with excessive intake
Taste Profile	Sweet, fruity, and sugary	Distinct, anise-like, and herbal
Moderation Based On	Daily added sugar intake limits	Glycyrrhizin intake, especially for those with hypertension

Conclusion

While a few pieces of red licorice a day are unlikely to cause serious harm, the ultimate limit hinges on your overall sugar consumption. Since red licorice is simply a sugary candy and not real licorice, it's the high added sugar content—not the nonexistent glycyrrhizin—that requires moderation. For a balanced diet, it is best to view red licorice as an occasional treat rather than a daily staple, mindful of the AHA's recommendations for added sugar. By focusing on portion control and opting for healthier alternatives when possible, you can enjoy your favorite candy without negative health consequences.

For more information on the dangers of glycyrrhizin, refer to the National Center for Complementary and Integrative Health (NCCIH). [https://www.nccih.nih.gov/health/licorice-root]

Frequently Asked Questions

Standard red licorice is not inherently bad for the heart in the way that black licorice (containing glycyrrhizin) can be. However, its high sugar content can contribute to weight gain and other cardiovascular risk factors over time if consumed in excess.

No, standard red licorice does not contain glycyrrhizin, the compound in licorice root that can raise blood pressure. However, a diet high in sugar can contribute to health issues that may indirectly affect blood pressure.

The amount varies by brand and serving size, but a 30g serving of some popular red licorice twists contains around 12-16 grams of added sugar. Always check the specific nutrition label.

Red licorice is a candy made primarily from sugar, flour, and fruit flavoring (like strawberry), containing no actual licorice root. Black licorice uses extract from the licorice root, which contains the compound glycyrrhizin.

Yes, several healthier options can satisfy a chewy, sweet craving. These include fruit leather, dried fruits, or even a small amount of dark chocolate.

Red licorice is a candy that mimics the shape and texture of traditional black licorice but substitutes the distinct anise-like flavor with fruit flavors like strawberry. This has led to the common but misleading association.

Due to its high added sugar content, red licorice should be limited or avoided on a low-sugar diet. It can quickly exceed daily sugar intake recommendations.