Is red licorice ok for you? The surprising truth about this chewy candy

January 8, 2026 •

3 min read

According to a 2021 review in Food Additives and Contaminants, the average intake of synthetic food colors among consumers, particularly children, is a growing concern. For this reason, the simple question, is red licorice ok for you?, requires a deeper look into its ingredients and true nature.

Quick Summary

Red licorice is a sugar-filled, fruity candy that often contains artificial colors like Red 40, linked to health concerns. Unlike black licorice, it typically lacks real licorice root, making its primary risks related to additives and sugar content.

Key Points

High Sugar Content: Red licorice is primarily sugar and corn syrup, offering little nutritional value and contributing to weight gain and dental issues.
Artificial Dyes: It contains synthetic dyes like Red 40, linked to hyperactivity in children, and may have contained the carcinogenic Red 3 before its recent ban.
Not Real Licorice: Most U.S. red licorice products do not contain licorice root and are instead flavored artificially, differentiating them from traditional black licorice.
Healthier Alternatives Exist: Better options include homemade fruit leather, natural fruit gummies, or date-based chews that use real fruit and natural colors.
Moderation is Key: Due to its composition, red licorice should be treated as an occasional treat rather than a regular indulgence, especially for those sensitive to additives.

What's Really in Red Licorice?

Many people assume red and black licorice are just different flavors of the same candy, but this is often incorrect, especially in the United States. Red licorice is a distinct confection, typically made with these key ingredients:

Wheat flour or cornstarch for texture
Sugar and corn syrup for sweetness
Artificial or natural fruity flavorings
Artificial colorings, commonly Red 40

Unlike traditional black licorice, most red varieties contain little to no actual licorice root extract. This means red licorice is primarily a combination of sweeteners and refined flour colored with synthetic dyes.

The High-Sugar Problem

Red licorice's significant sugar content is a primary health concern. A standard serving often contains 12-16 grams of sugar, contributing to risks like weight gain, heart disease, diabetes, and dental issues when consumed excessively. With minimal nutritional value, its high sugar content makes it best suited as an occasional indulgence. For instance, a serving of Red Vines contains 12 grams of added sugar.

The Hidden Dangers of Artificial Dyes

The vibrant red color in candies like red licorice often comes from artificial food colorings such as Red 40, and historically, Red 3. These synthetic dyes, derived from petroleum, have raised health concerns, particularly for children.

Hyperactivity: Studies link dyes like Red 40 to hyperactivity in sensitive children. European regulations require warnings on products containing these dyes.
Allergic Reactions: Red 40 can cause allergic responses in some individuals.
Potential Cancer Risk: Red 3 was linked to cancer in animal studies, leading the FDA to ban its use in food by 2027.

Health advocates continue to raise concerns about the safety of these dyes, with some regions, like California, restricting them in school foods.

Red Licorice vs. The Real Deal: A Comparison

Here's how typical red licorice compares to traditional black licorice and natural alternatives:


Feature	Red Licorice (Typical US)	Black Licorice (Traditional)	Natural Fruity Gummies
Contains Licorice Root?	Typically No (Fruity Flavors)	Yes, contains licorice root extract	No
Primary Sweetener	Corn syrup and sugar	Sugar with natural glycyrrhizin	Natural fruit juices, honey, or maple syrup
Primary Coloring	Artificial dyes like Red 40	Black from licorice extract/molasses	Fruit purees, beet juice
Potential Health Risks	High sugar, artificial dyes	High sugar, plus potential blood pressure and potassium issues from excessive glycyrrhizin	High sugar content depending on recipe; risks minimized with natural ingredients

Healthier Alternatives to Red Licorice

If you enjoy chewy, fruity treats but want to avoid the sugar and artificial colors in red licorice, consider these alternatives:

Homemade Fruit Leather: Made from pureed fruits and natural sweeteners.
Natural Fruit Gummies: Options using gelatin and real fruit juices, often with natural colors from sources like beet juice.
Date & Freeze-Dried Fruit Chews: A naturally sweet, chewy option using blended dates and berries.
Fruit Snacks without Artificial Colors: Many brands now offer fruit snacks colored with fruit and vegetable juices.
Baked Goods with Natural Colors: Using natural dyes derived from vegetables like beets in recipes.

The Verdict: Is Red Licorice Ok For You?

In conclusion, red licorice is not a health-promoting food. While eating it occasionally in moderation is unlikely to cause serious issues for most healthy individuals, it provides no nutritional benefits and is high in sugar and artificial dyes. Considering the potential concerns linked to synthetic colorings and the well-established risks of excessive sugar intake, red licorice is best viewed as a rare treat. Opting for natural, fruit-based alternatives is a healthier choice. Always consult a healthcare professional for personalized dietary advice.

For more information on the effects of sugar on your health, visit the American Heart Association at https://www.heart.org/.

Frequently Asked Questions

No, most mass-produced red licorice in the United States and many other countries is not made with real licorice root. It is typically a fruity, chewy candy flavored with artificial ingredients like strawberry or cherry.

A primary artificial color used is Red 40 (Allura Red). The FDA also recently banned Red 3 (Erythrosine) from food products, another dye historically used in some red candies, due to cancer concerns.

Yes, red licorice is very high in sugar. One serving of many brands can contain 12-16 grams of added sugar, contributing to weight gain and posing risks for chronic diseases when consumed excessively.

No, commercially-made red licorice offers no notable health benefits. It is a confectionary item designed for taste, lacking vitamins, minerals, or fiber.

Some studies suggest that artificial food dyes, including Red 40 found in red licorice, can be linked to hyperactivity and behavioral issues in sensitive children. Concerns led Europe to require a warning label on products containing such dyes.

The health risks differ. Red licorice is problematic due to high sugar and artificial dyes, while traditional black licorice contains glycyrrhizin, which can cause blood pressure and potassium issues if consumed in large amounts. Neither is considered a healthy food, and both should be consumed in moderation.

Yes, you can make healthier, natural alternatives. Recipes exist for homemade fruit leather or gummies using real fruit purees, natural sweeteners like honey, and food coloring from sources like beet juice.

While red licorice itself is not banned, some of its ingredients are. For example, some artificial food dyes used in candies have been banned in certain regions due to health concerns, and the FDA is phasing out Red Dye 3 nationally.

To avoid artificial food dyes, look for products labeled 'made with natural colors,' which often use fruit or vegetable extracts. For certain candy categories, such as gummies, many natural alternatives are available.