Nutrition Diet: How many calories are in one smartie?

October 17, 2025 •

4 min read

A standard roll of U.S. Smarties, the small, chalky candies, contains only 25 calories, making it one of the lower-calorie candies available. This is a surprisingly small amount compared to many other popular sweet treats and provides a useful context for understanding the broader question of how many calories are in one smartie candy and its role in a healthy diet.

Quick Summary

The calorie count for a single Smartie candy varies significantly depending on the product, as the chalky US wafer is distinct from the chocolate-coated lentil found internationally. This guide provides a detailed calorie breakdown for both types and contextualizes their nutritional value within a balanced diet.

Key Points

US Smarties (Wafer) are low-calorie: A single US wafer Smartie has roughly 1.7 calories, while an entire roll contains 25 calories, making it a relatively low-impact sweet treat.
International Smarties (Chocolate) are higher in calories: The international chocolate lentil Smartie contains approximately 4.5-5.5 calories per piece, with a mini bag containing 68 calories due to the chocolate content.
Both types offer little nutritional value: All versions of Smarties are primarily sugar, providing empty calories and lacking essential nutrients like protein, fiber, and vitamins.
Mindful moderation is crucial: Enjoying candy in moderation as part of an overall balanced diet is the recommended approach to managing sugar intake and weight.
Check the product and packaging: Nutritional information varies significantly based on the specific Smartie product and geographic location, so always read the label to be certain of the calorie count.
Choose whole foods most of the time: A balanced diet should prioritize nutrient-dense foods like fruits, vegetables, and whole grains, with treats reserved for occasional indulgence.

Understanding the Calorie Content of Smarties

The question "How many calories are in one smartie?" has a simple answer that is complicated by geography. In the United States, Smarties are small, compressed dextrose tablets sold in rolls. In many other parts of the world, including Canada and the UK, the name refers to chocolate candies in a crisp sugar shell, similar to M&Ms. Both versions have different calorie counts and nutritional profiles, which is crucial for anyone monitoring their intake.

Calorie Breakdown: US Wafer Smarties

The iconic American Smarties, with their simple, fruity flavor, are known for being a low-calorie treat.

One standard roll of US Smarties (7g): Contains 25 calories.
One single US Smartie wafer: A roll contains approximately 15 tablets, making each wafer roughly 1.7 calories. This is an extremely low amount, which is why they are often considered a less harmful option for satisfying a sweet tooth compared to more decadent options.

The ingredients are simple and primarily consist of dextrose (a type of sugar), citric acid, and flavorings. This makes them carbohydrate-based with virtually no fat or protein.

Calorie Breakdown: International Chocolate Smarties

The chocolate-filled Smarties, more common outside the U.S., are nutritionally distinct from their wafer counterparts. A serving contains significantly more calories, fat, and sugar due to the milk chocolate center.

One mini bag of international Smarties (14.4g): Contains 68 calories.
One single international Smartie chocolate lentil: A mini bag typically contains around 12-15 lentils, putting the calorie count for a single chocolate Smartie at approximately 4.5-5.5 calories.

These chocolate candies are made from milk chocolate in a sugar shell, with ingredients like sugar, cocoa mass, skimmed milk powder, and cocoa butter.

Smarties vs. Other Popular Candies: A Nutritional Comparison

To put the Smartie's calorie count into perspective, here is a comparison with other common candies. This table highlights how different ingredients and portion sizes can dramatically affect nutritional value.


Candy Type	Serving Size	Calories	Sugar (per serving)	Fat (per serving)
US Smarties (Wafer Roll)	1 roll (7g)	25 kcal	6g	0g
International Smarties (Mini Bag)	1 mini bag (14.4g)	68 kcal	9.2g	2.8g
Sour Patch Kids (Treat Size)	Treat size pack	120 kcal	22g	0g
M&M's Dark Chocolate	Small bag (47.9g)	240 kcal	27g	11g
Candy Corn	15 pieces	110 kcal	23g	0g

The Role of Candy in a Balanced Diet

Regardless of the type, both versions of Smarties are essentially empty calories. They provide a quick hit of carbohydrates (sugar) for energy but offer little to no other essential nutrients like protein, fiber, vitamins, or minerals. This is a key principle of nutrition: treats are fine in moderation, but should not replace nutrient-dense foods.

The CDC and American Academy of Pediatrics recommend limiting added sugars to promote better health outcomes, including managing weight and reducing the risk of conditions like Type 2 diabetes. Incorporating treats like Smarties into a healthy lifestyle is about mindful consumption, not complete elimination. Portion control is paramount. For example, enjoying a single roll of Smarties is a much different nutritional decision than eating a king-sized candy bar.

Practical Tips for Enjoying Sweets Mindfully

Prioritize Nutrient-Dense Foods: Make sure the majority of your diet comes from fruits, vegetables, whole grains, lean protein, and healthy fats. This ensures your body gets the vitamins and minerals it needs first.
Practice Portion Control: Instead of eating a whole bag of candy, allocate a small, pre-determined portion as a treat. This helps prevent overconsumption and keeps your sugar intake in check.
Savor the Experience: Eat your candy slowly and mindfully. Appreciating the treat without rushing can make a small portion feel more satisfying.
Hydrate with Water: Drinking plenty of water is essential for overall health. Sometimes thirst can be mistaken for a craving for something sweet.
Combine with Other Activities: Pair your treat with a physical activity. This helps balance the energy intake with energy expenditure. As a guide, some sources provide estimates for how much activity is needed to burn off certain calories.

Conclusion

In summary, while the calorie count of a single Smartie wafer is very low (around 1.7 calories), the figure for an international chocolate Smartie is higher (around 5 calories per lentil), and both are pure sugar with little nutritional benefit. However, this doesn't mean they need to be avoided entirely. The key to a healthy diet is moderation and mindful eating, where treats are enjoyed as part of a balanced nutritional plan rather than replacing essential food groups. By understanding the nutritional differences and practicing portion control, you can make informed choices about your snacking habits.

For more information on balancing a healthy diet, the NHS provides comprehensive resources.

Frequently Asked Questions

A single wafer Smartie in a standard U.S. roll contains approximately 1.7 calories. An entire 7g roll of US Smarties contains 25 calories.

A single international chocolate Smartie lentil contains an estimated 4.5 to 5.5 calories. A mini bag (14.4g) contains 68 calories.

Smarties are not considered a healthy snack because they provide very little nutritional value beyond sugar. They are best enjoyed as an occasional treat rather than a regular part of your diet.

The main difference is the core ingredient. US Smarties are wafer candies made primarily from dextrose, while international Smarties are chocolate lentils encased in a crisp sugar shell.

Yes, you can include Smarties in a diet as long as it's done in moderation and within the context of an overall balanced and healthy eating plan. The key is portion control and prioritizing nutrient-dense foods.

A standard roll of US wafer Smarties contains 6 grams of sugar.

Yes, Smarties (the US wafer candy) are gluten-free, peanut-free, and vegan, according to the official Smarties website.