Yes, You Do: Do You Get Calories From Chewing Gum?

October 20, 2025 •

3 min read

According to the Mayo Clinic, chewing gum can burn around 11 calories per hour. However, this doesn't mean you don't get calories from chewing gum itself. The answer depends on the type of gum and its ingredients.

Quick Summary

The calories in chewing gum, even sugar-free varieties, are absorbed in the mouth and gut from ingredients like sugar alcohols, not the indigestible gum base. The amount is usually very small but still present.

Key Points

Calories Are Present: Even sugar-free gum contains a small number of calories, primarily from sweeteners like sugar alcohols.
Ingestion Matters: You ingest the calories from the flavorings and sweeteners as you chew and swallow saliva, not from swallowing the indigestible gum base.
Negligible Impact: For most people, the minimal calories from a few pieces of sugar-free gum have a negligible impact on a balanced diet or fasting routine.
Burn vs. Consume: While chewing burns a few calories (approx. 11/hour), it doesn't create a calorie deficit significant enough for meaningful weight loss alone.
Digestive Side Effects: Excessive consumption of sugar-free gum can lead to bloating or diarrhea due to a laxative effect from sugar alcohols.
Regular vs. Sugar-Free: Regular gum gets calories from sugar and can have 10+ calories per piece, while sugar-free relies on lower-calorie sugar alcohols, typically having under 6 calories per piece.
Dental Health: Sugar-free gum is preferable for dental health, as it stimulates saliva flow and helps protect teeth, unlike regular gum.

Understanding the Calorie Content of Chewing Gum

It is a common misconception that chewing gum provides no calories, especially with the popularity of sugar-free options. In reality, the calories found in chewing gum come not from the indigestible gum base, but from the flavorings, sugar, and sweeteners that are released and absorbed as you chew. The specific calorie count can vary significantly between regular and sugar-free gum.

The Role of Ingredients

Both regular and sugar-free gums contain sweeteners that contribute to their caloric content. The main difference lies in the type of sweetener used.

Regular Gum: The calories in traditional, sugar-sweetened gum come primarily from sugar, such as sucrose or corn syrup. This type of gum can have around 10-25 calories per piece, depending on the brand and size. The sugar is readily absorbed by the body during the chewing process.
Sugar-Free Gum: In sugar-free varieties, sugar alcohols like sorbitol, xylitol, and mannitol are used instead of sugar. While these have fewer calories per gram than regular sugar, they are not zero-calorie. A stick of sugar-free gum typically contains between 2 and 6 calories. The chewing process extracts these sweeteners, and they are absorbed into your system.

How Calories are Absorbed from Gum

When you chew gum, your saliva begins to break down the soluble ingredients. The sugars or sugar alcohols dissolve into your saliva and are absorbed by your body through the mucous membranes in your mouth and throughout your digestive system as you swallow. The gum base itself is designed to be indigestible and passes through your body without being broken down, so it does not contribute to the calorie count.

Chewing Gum and Your Diet

For most people, the minimal calories consumed from chewing a few pieces of gum a day will not have a significant impact on their overall caloric intake or weight. However, it is a point of consideration for those who track their calories meticulously or practice strict intermittent fasting.

Do the Calories You Burn While Chewing Gum Cancel Out What You Eat?

Some claim that the act of chewing burns calories, effectively making gum a "negative-calorie" item. While it is true that any movement burns energy, the amount expended while chewing is minimal. The Mayo Clinic reported that chewing gum burns approximately 11 calories per hour. In most cases, this is less than or equal to the calories you consume from the gum itself, especially if you opt for regular gum. This is not a weight-loss strategy but a simple metabolic function.

Potential Side Effects of Excessive Gum Chewing

While a piece or two of gum is generally harmless, consuming large amounts of sugar-free gum can lead to digestive issues due to the high intake of sugar alcohols. Since sugar alcohols are not fully absorbed, they can ferment in the gut, causing bloating, gas, cramping, and even diarrhea in sensitive individuals.

Regular vs. Sugar-Free Gum Comparison


Feature	Regular Gum	Sugar-Free Gum
Primary Sweetener	Sugar (sucrose, corn syrup)	Sugar Alcohols (xylitol, sorbitol)
Typical Calories/Piece	~10-25 kcal	~2-6 kcal
Impact on Teeth	Promotes tooth decay	Can help prevent cavities (especially with xylitol)
Weight Management	Can contribute to extra calorie intake	Can help curb cravings with minimal calories
Digestive Impact	Less likely to cause gas or bloating	Excessive use can cause digestive issues

Conclusion

So, do you get calories from chewing gum? The short answer is yes, though the amount is often very small, particularly with sugar-free gum. The key takeaway is that the calories are contained in the sweeteners and flavorings, which are absorbed by your body, while the indigestible gum base passes through. For most people, a stick or two of gum will not significantly impact their diet. However, for those on strict diets or who are sensitive to sugar alcohols, it is important to be mindful of both the type and quantity of gum consumed. It's best to view chewing gum as a low-calorie treat rather than a zero-calorie food. For optimal oral health, the American Dental Association recommends chewing sugar-free gum for 20 minutes after meals.

An extensive review of the subject is also available from Healthline, offering more detail on chewing gum and its impact on weight management and fasting [https://www.healthline.com/nutrition/chewing-gum-for-weight-loss].

Frequently Asked Questions

Chewing sugar-free gum, which contains minimal calories (around 2-6 per piece), is unlikely to break a fast for most people, as it minimally impacts insulin levels. However, for stricter fasts or if you consume many pieces, it could technically disrupt it. Regular, sugar-filled gum contains more calories and will break a fast.

Yes, the calories still count. As you chew, the flavorings, sugar, or sugar alcohols dissolve in your saliva. You inevitably swallow this saliva, and your body absorbs the calories from these ingredients. The indigestible gum base is what you spit out.

The calorie count depends on the type. A single stick of regular, sugar-sweetened gum can have around 11 calories. A piece of sugar-free gum is significantly lower, typically between 2 and 6 calories.

Sugar-free gum is not calorie-free because it contains other ingredients that provide energy, primarily sugar alcohols (like xylitol and sorbitol) and flavorings. These sweeteners have caloric value, though less than regular sugar.

Chewing gum is not an effective weight loss tool on its own, but some studies suggest it can help curb cravings and reduce appetite, which may aid in consuming fewer calories. The small amount of calories burned from the chewing motion is not enough for significant weight loss.

Sugar alcohols like xylitol, sorbitol, and mannitol are low-calorie carbohydrates used as sweeteners in many sugar-free products, including gum. They are digested slowly, and excessive consumption can cause digestive issues.

No, swallowing gum is not dangerous for a healthy adult. The gum base is indigestible and will simply pass through your digestive system. The myth that it stays in your stomach for seven years is false.