Is red licorice fat free? Unpacking the nutrition truth

October 22, 2025 •

4 min read

While many assume 'fat-free' equals a healthy choice, this isn't always the case, and a deeper look at the nutritional profile of such foods is crucial. This is especially true when considering a popular candy like red licorice, prompting the question: Is red licorice fat free, and what does its ingredient list really reveal about its place in a healthy diet?

Quick Summary

This article examines the nutritional content of red licorice, confirming it is typically fat-free but highlighting its high sugar and calorie count. It explains why fat-free labels can be misleading and provides healthier snack alternatives for a balanced diet.

Key Points

Fat-free vs. Healthy: Red licorice is fat-free, but this does not make it a healthy food, as it is high in sugar and calories.
High Sugar Content: A typical serving of red licorice contains a high amount of added sugar and corn syrup, which provides empty calories.
No Nutritional Value: Red licorice offers no significant vitamins, minerals, or fiber and is made from highly processed ingredients.
Misleading Labels: The term 'fat-free' on a product like candy can be deceptive, diverting attention from its poor overall nutritional composition.
Healthier Alternatives: Natural options like dried fruit, berries, or small amounts of high-cacao dark chocolate offer better nutritional value for a sweet craving.

The Fat-Free Claim: Fact or Fiction?

For many popular brands, the claim that red licorice is fat-free is indeed accurate. A quick check of the nutrition facts for leading red licorice products, such as Twizzlers and Red Vines, confirms that they contain 0 grams of fat per serving. This is because the primary ingredients are simple carbohydrates, including sugar and corn syrup, which do not contain fat. However, it is a critical diet misconception to equate 'fat-free' with 'healthy'. While the absence of fat can seem appealing for weight management, a complete nutritional picture is necessary for informed decisions.

What is red licorice actually made of?

Unlike traditional black licorice, which is flavored with extracts from the licorice plant root, red licorice is an entirely different confection. Its ingredients typically include:

Corn Syrup and Sugar: These are the primary components, contributing to the high sugar content and sweetness.
Wheat Flour: Used to give the candy its signature chewy texture.
Artificial Flavors: Provide the cherry, strawberry, or other fruity taste.
Food Coloring (e.g., Red 40): Gives it its vibrant red color.
Other additives: This can include citric acid for flavor, palm oil (though typically in small amounts that keep the fat count negligible), and preservatives like potassium sorbate.

This simple carbohydrate-heavy profile is what makes red licorice so high in sugar and calories, despite the lack of fat. This nutritional profile is key to understanding its overall impact on a diet.

The 'Fat-Free' Deception: Why Red Licorice Isn't a Health Food

The perception that fat-free products are automatically healthy is a major pitfall in modern diets. As noted by the NHS, a food labeled "fat-free" must contain less than 0.5g of fat per 100g. For a product like red licorice, this threshold is easily met. However, manufacturers often compensate for the lack of fat by adding significant amounts of sugar to maintain flavor and texture.

High sugar content

Red licorice is notoriously high in added sugars, which can lead to several health issues if consumed in excess. A typical serving can contain a significant portion of the recommended daily sugar intake, which the American Heart Association suggests limiting to no more than 6% of daily calories. A high intake of added sugar contributes to:

Weight Gain: Empty calories from sugar can quickly accumulate and contribute to weight gain.
Blood Sugar Spikes: The high glycemic load of the sugar and refined flour can cause rapid increases in blood sugar levels.
Risk of Chronic Disease: Excessive sugar consumption is linked to a higher risk of developing conditions like diabetes and heart disease over time.

Comparing Red Licorice with Other Candies

To put the nutritional profile of red licorice into perspective, it's helpful to compare it with other popular candies. While red licorice may win on the fat-free front, it often loses when it comes to overall health impact due to its high sugar content and lack of other nutrients. Candies containing nuts or dark chocolate, for example, often offer fiber, protein, and antioxidants not found in licorice.


Feature	Red Licorice (e.g., Twizzlers)	Peanut M&M's (fun-size)	Dark Chocolate (e.g., 88% cocoa)
Total Fat	0g	4.5g	13g (per oz)
Saturated Fat	0g	2g	8g (per oz)
Sugar	13g (per serving)	9g (per serving)	3g (per oz)
Protein	1g	2g	3g (per oz)
Fiber	0g	-	4g (per 1/3 bar)
Added Benefits	None	Protein from peanuts	Antioxidants, lower sugar

Healthier alternatives to red licorice

For those seeking a chewy or sweet snack without the high dose of sugar and artificial ingredients found in red licorice, several healthier alternatives exist:

Dried Apples: A natural, chewy, and sweet alternative with fiber and vitamins.
Fruit Leather: Made from pureed fruit, it offers a similar texture and taste to red licorice but with natural fruit sugars.
Berries or Grapes: These naturally sweet fruits provide fiber, antioxidants, and a great way to satisfy a craving.
Yogurt with Berries: Offers protein and calcium alongside the sweetness of fruit.
Healthy Dark Chocolate: A small piece of dark chocolate with high cacao content (70% or more) provides antioxidants and healthy fats with less sugar.

For more information on understanding food labels, consult the guidance provided by the National Health Service (NHS) on fat labelling.

The Bottom Line on Red Licorice

In conclusion, while red licorice is indeed a fat-free product for many brands, this should not be confused with it being a healthy option. Its lack of fat is overshadowed by its high content of added sugars, refined flour, and artificial ingredients. These components offer no nutritional value and can contribute to weight gain and other health issues if consumed regularly. Moderation is key, but for those aiming for a healthier diet, opting for whole-food alternatives rich in nutrients and fiber is a far better choice. By looking beyond simple claims like "fat-free," consumers can make more informed and health-conscious food choices.

Frequently Asked Questions

No, most commercial red licorice products contain 0 grams of saturated fat, as the primary ingredients are sugars, corn syrup, and flour, not fats.

No, the term 'fat-free' can be misleading. Many fat-free products, including red licorice, are loaded with sugar and calories, which can negatively impact health.

Manufacturers often add high amounts of sugar and corn syrup to compensate for the flavor and texture lost by removing fat. These ingredients contribute significantly to the calorie count.

Nutritionally, both red and black licorice are high in sugar and offer little to no fat or other nutrients. The primary difference is in the flavoring, with black licorice containing real licorice root extract, which can have health implications in large quantities.

Healthier alternatives include naturally sweet, chewy snacks like dried apples or fruit leather, or fresh fruits such as berries and grapes. A small piece of dark chocolate can also be a more nutritious treat.

Yes, consuming large amounts of red licorice can lead to weight gain. Its high sugar and calorie content, coupled with a lack of satiating nutrients like protein and fiber, can easily contribute to excess calorie intake.

Most modern red licorice recipes avoid hydrogenated oils, meaning they do not contain trans fat. However, it's always best to check the ingredients list on the specific product label.