Understanding the Nutrition Diet: How Many Calories Are in 5 Trolli Gummy Worms?

October 11, 2025 •

4 min read

According to the manufacturer's nutrition information for Sour Electric Crawlers, a serving of five pieces contains 100 calories. While this precisely answers the question, how many calories are in 5 trolli gummy worms?, it opens a broader conversation about how high-sugar treats fit into a healthy, balanced nutrition diet.

Quick Summary

Five Trolli gummy worms contain 100 calories, primarily from sugar and corn syrup, offering minimal nutritional benefits. This guide explores the impact of high-sugar snacks and provides strategies for balancing these occasional treats with a healthy diet through moderation and smart alternatives.

Key Points

Calorie Count: 5 Trolli Sour Electric Crawlers contain approximately 100 calories, with other varieties having slightly different serving sizes.
Empty Calories: The calories in gummy worms are largely empty, deriving mostly from sugar and corn syrup with minimal nutritional value.
High Sugar Content: A serving of gummy worms is high in sugar, contributing to your daily free sugar intake, which health organizations recommend limiting.
Moderation is Crucial: Enjoying sweets in moderation is key to a balanced diet and involves strategies like portion control and mindful eating.
Healthy Alternatives: Opting for nutrient-dense alternatives like fresh fruit, yogurt, or chia pudding can satisfy sweet cravings more healthfully.
Long-Term Health: Understanding the nutritional impact of high-sugar snacks helps in making informed food choices for better long-term health and well-being.

A Closer Look at Trolli Gummy Worm Nutrition

When evaluating a snack like Trolli gummy worms, it's important to look beyond just the calorie count. While a serving of five Sour Electric Crawlers offers 100 calories, those calories come with a specific nutritional profile. The primary ingredients are corn syrup, sugar, modified corn starch, and gelatin, with no significant vitamins, minerals, or fiber. This means they are largely composed of what nutritionists refer to as "empty calories"—energy without any meaningful nutritional value.

The Sugar Factor

One of the most significant aspects of gummy worms is their high sugar content. For example, a 5-piece serving of Trolli Sour Electric Crawlers has 14 grams of sugar, and other varieties contain similar amounts. This amount of sugar contributes to your daily intake of free sugars, which the World Health Organization (WHO) recommends limiting to less than 10% of total energy intake. Excessive consumption of free sugars has been linked to health issues such as weight gain, dental caries, and an increased risk of chronic diseases.

Ingredients in Trolli Gummy Worms

The list of ingredients for Trolli gummy worms highlights their status as a processed treat. While the exact formulation can vary slightly between products (like Sour Electric vs. Sour Brite), the core components remain similar. A typical ingredient list includes:

Corn Syrup
Sugar
Gelatin
Modified Food Starch (Corn)
Acids (Fumaric Acid, Lactic Acid, Citric Acid)
Sodium Citrate
Natural and Artificial Flavors
Artificial Colors (e.g., Red 40, Yellow 5, Blue 1)

Strategies for Mindful Indulgence

Enjoying a treat like gummy worms doesn't have to derail a healthy eating plan. The key lies in moderation and mindful consumption. Instead of an all-or-nothing approach, consider these strategies to incorporate sweets wisely:

Practice Portion Control: Stick to a small, pre-determined serving size to satisfy your craving without overdoing it. A single-serving pack or a small handful is enough to enjoy the treat. Making your own single-serve packs from a larger bag can help with this.
Schedule Your Sweets: Plan when you'll have a treat. For example, have it after a balanced meal to prevent blood sugar spikes and excessive snacking.
Savor the Experience: Focus on the taste and texture of the candy. Slowing down and mindfully eating can make a small portion more satisfying.
Earn Your Treat: Incorporating more physical activity can help balance the extra calories from occasional treats.
Keep Temptations Out of Sight: Store high-sugar snacks out of plain view to reduce impulse eating throughout the day.

Comparison: Gummy Worms vs. Healthier Alternatives


Snack Item	Serving Size	Calories	Sugar	Fiber	Nutrients	Purpose in Diet
Trolli Gummy Worms	5 pieces	100	14g	0g	Minimal	Indulgence, occasional treat
Fresh Grapes	1 cup	104	23g	1.4g	Vitamin K, Manganese	Natural sweetness, antioxidants
Greek Yogurt Parfait	1 cup (plain) with fruit	~150-200	~15g (from fruit)	~2g	Protein, Calcium, Probiotics	Satisfying dessert, protein boost

Healthier Snack and Dessert Alternatives

For those looking to reduce their sugar intake or find more nutritious ways to satisfy a sweet tooth, many options exist. Instead of reaching for processed candy, try these healthy alternatives:

Fruit: Often called "nature's candy," fresh fruits like berries, melons, and peaches offer natural sweetness along with vitamins, minerals, and fiber.
Greek Yogurt: Plain Greek yogurt topped with a few berries, nuts, or a drizzle of honey provides a protein-rich and satisfying dessert.
Frozen Grapes: Freezing grapes is a simple and refreshing way to create a sweet, crunchy treat that lasts longer than regular candy.
Dark Chocolate: Opt for dark chocolate (with a higher cocoa percentage) for a dose of antioxidants and less sugar than milk chocolate.
Chia Pudding: Made with chia seeds and milk, this can be customized with various fruits and sweeteners for a nutritious and fibrous dessert.

Conclusion: Making Informed Choices

So, how many calories are in 5 trolli gummy worms? The answer is 100. But the more important question is how this small snack fits into your overall nutrition diet. While an occasional treat is perfectly fine within a balanced lifestyle, it is crucial to recognize that gummy worms are high in sugar and provide minimal nutritional benefits. By practicing mindful indulgence, understanding portion sizes, and exploring healthier alternatives, you can satisfy your sweet cravings without compromising your health goals. A balanced approach that prioritizes nutrient-dense foods while allowing for small, planned indulgences is the key to a sustainable and healthy diet.

For more general information on how to build a healthy, balanced diet, consider consulting resources like the World Health Organization (WHO), which provides detailed guidelines on nutrition.(https://www.who.int/news-room/fact-sheets/detail/healthy-diet)

Frequently Asked Questions

A serving of five Trolli Sour Electric Crawlers contains 14 grams of sugar. This is a significant amount of free sugar, which should be consumed in limited quantities as part of a healthy diet.

No, Trolli gummy worms are not vegan or vegetarian. They contain gelatin, which is an animal-derived ingredient typically made from collagen obtained from various animal by-products.

To reduce sugar intake from snacks, focus on natural options like fresh fruit, nuts, or plain yogurt. When you do have sweets, stick to mindful eating and pre-portioned servings to prevent overconsumption.

Healthier dessert options include fresh or frozen fruit, a small parfait with Greek yogurt and berries, dark chocolate, or homemade chia pudding.

Processed sugars can contribute to weight gain, dental problems like cavities, and increase the risk of chronic diseases when consumed in excess. They provide a quick burst of energy followed by a crash, unlike the sustained energy from complex carbohydrates.

There is no one-size-fits-all answer, but experts suggest a small, controlled portion of around 100-200 calories as a daily treat, depending on your overall diet and activity level. The key is to avoid large quantities and to balance it with nutritious foods.

Yes, you can. Weight loss is primarily about creating a calorie deficit. By practicing moderation and accounting for occasional treats in your overall calorie budget, it is possible to eat candy sometimes without hindering your weight loss goals.

Natural sugars are found naturally in whole foods like fruit and milk. Free sugars are added to foods and drinks by the manufacturer, cook, or consumer, and also include sugars naturally present in honey, syrups, and fruit juices. Trolli gummy worms are high in free sugars.