What is the healthiest candy. 27 Healthiest Candy Options for Halloween: Nutritionist-Approved Treats
What are the best healthy candy options for Halloween. Which candies are lower in sugar and higher in nutrients. How can you satisfy your sweet tooth without compromising your health. Discover nutritionist-recommended alternatives to traditional Halloween sweets.
Understanding Healthy Candy: What Makes It Better?
When it comes to Halloween treats, not all candies are created equal. But what exactly constitutes “healthy” candy? Nutritionist Lauren Minchen, MPH, RDN, CDN, provides some insights:
- Lower sugar content
- Dark chocolate instead of milk or white chocolate
- Natural sweeteners from fruit and vegetable juices
- Functional add-ins like omega-3 fatty acids, probiotics, and antioxidants
These characteristics can help differentiate healthier options from traditional Halloween sweets that are often high in sugar and low in nutritional value.
The Impact of Sugar on Your Body: Why Moderation Matters
Consuming excessive amounts of sugar, especially during Halloween, can lead to unpleasant side effects. Tamsin Jordan, RD, owner of Jordan Nutrition, explains the phenomenon known as a “sugar crash”:
“Eating large quantities of sugar in a short period can cause rapid swings in blood glucose. This is particularly detrimental to your brain, which relies on a constant, steady supply of glucose.”
These sudden changes in blood sugar levels can result in symptoms similar to a hangover, including headaches and fatigue. By choosing healthier candy options, you can still enjoy the sweetness of Halloween while minimizing these negative effects.
Dark Chocolate Delights: Antioxidant-Rich Treats
Dark chocolate emerges as a frontrunner in the realm of healthier candy options. Its high antioxidant content sets it apart from milk and white chocolate varieties. Here are some top picks:
1. Dove Silky Smooth Promises Dark Chocolate Almond Candy
Charlotte Martin, RDN, CSOWM, CPT, recommends this option for its texture and nutritional profile:
- 4 pieces per serving
- 2 grams each of fiber and protein
- 170 calories per serving
2. Good & Gather Dark Chocolate-Covered Freeze-Dried Strawberries
This treat combines the goodness of dark chocolate with the tartness of strawberries:
- Bite-sized pieces
- Perfect sour-to-sweet ratio
- 150 calories per 1/4 cup serving
Low-Sugar Alternatives: Satisfying Your Sweet Tooth Responsibly
For those looking to reduce their sugar intake without sacrificing taste, several options stand out:
1. Lily’s Salted Caramel Milk Chocolate Style Bar
Amber Pankonin, RD, LMNT, CEC, highlights the benefits of this low-sugar treat:
- Sweetened with stevia
- Less than 1 gram of total sugars per serving
- 10 grams of fiber per serving
2. Lily’s Dark Chocolate Peanut Butter Cups
These peanut butter cups offer a healthier twist on a classic favorite:
- No added sugars
- High in protein and fiber
- 140 calories per two-piece serving
Keto-Friendly Options: Low-Carb Treats for Halloween
As the popularity of ketogenic diets grows, so does the demand for low-carb candy options. One standout product in this category is:
ChocXO Choc Keto Snaps
Pankonin recommends these snaps for their convenience and nutritional profile:
- Easy to pack in lunch bags or store at the office
- 180 calories per two-snap serving
- Only 6 grams of carbs per serving
Fruit-Based Candies: Natural Sweetness with Added Benefits
Incorporating fruit into candy can provide natural sweetness along with additional nutrients. Here are some options to consider:
1. Dried Fruit Mixes
Combining various dried fruits can create a sweet and chewy treat that’s packed with fiber and vitamins. Consider mixing:
- Dried cranberries
- Raisins
- Dried apricots
- Banana chips
2. Fruit Leathers
These thin, chewy strips are made from pureed fruit and offer a convenient way to enjoy natural sweetness:
- Look for varieties with no added sugars
- Choose options made from 100% fruit
- Consider making your own at home for complete control over ingredients
Nut-Based Treats: Protein-Packed Halloween Alternatives
Incorporating nuts into candy can boost its protein content and provide healthy fats. Here are some nutritionist-approved options:
1. Dark Chocolate-Covered Almonds
This classic combination offers a satisfying crunch along with nutritional benefits:
- Rich in heart-healthy monounsaturated fats
- Good source of vitamin E and magnesium
- Antioxidants from both dark chocolate and almonds
2. Peanut Butter-Based Candies
When made with natural peanut butter and minimal added sugars, these treats can be a healthier alternative:
- High in protein
- Contains fiber
- Rich in healthy fats
Consider looking for or making your own peanut butter cups or peanut butter balls using dark chocolate and natural peanut butter.
Functional Candies: Treats with Added Health Benefits
Some innovative candy makers are incorporating functional ingredients to boost the nutritional profile of their products. Here are some trends to watch for:
1. Probiotic Chocolates
These treats combine the indulgence of chocolate with the gut health benefits of probiotics:
- May support digestive health
- Often made with dark chocolate for added antioxidants
- Look for varieties with minimal added sugars
2. Vitamin-Fortified Gummies
While not a replacement for a balanced diet or supplements, these gummies can offer a fun way to incorporate additional nutrients:
- Available in various vitamin combinations
- Often made with natural fruit flavors
- Look for options with reduced sugar content
Remember that these should be treated as occasional treats rather than daily supplements.
Making Informed Choices: Reading Labels and Understanding Ingredients
When selecting healthier candy options, it’s crucial to read and understand nutrition labels. Here are some key factors to consider:
Sugar Content
Look for candies with lower sugar content or those sweetened with alternatives like stevia or monk fruit extract. Be aware of sugar alcohols, which can cause digestive discomfort in some individuals if consumed in large amounts.
Portion Sizes
Pay attention to serving sizes and adjust your consumption accordingly. Some healthier options may still be calorie-dense, so moderation is key.
Ingredient Quality
Opt for candies made with high-quality ingredients. Look for dark chocolate with a high percentage of cacao, real fruit ingredients, and natural flavorings.
Functional Add-ins
Consider candies that incorporate beneficial ingredients like nuts, seeds, or dried fruits for added nutritional value.
Balancing Indulgence and Health: Enjoying Halloween Treats Mindfully
While it’s important to make healthier choices, it’s equally crucial to remember that Halloween is a time for celebration and enjoyment. Here are some tips for balancing indulgence and health during the holiday season:
Practice Portion Control
Enjoy your favorite treats in moderation. Consider using small, Halloween-themed bowls or bags to pre-portion your candy and avoid overeating.
Pair Candy with Nutrient-Dense Foods
Balance your candy consumption by pairing it with foods rich in protein, fiber, and healthy fats. This can help stabilize blood sugar levels and promote satiety.
Stay Hydrated
Drink plenty of water throughout the day, especially when consuming sweets. This can help you feel fuller and potentially reduce excessive candy consumption.
Incorporate Movement
Engage in physical activities like neighborhood walks, dance parties, or Halloween-themed workouts to balance out the extra calories from treats.
DIY Healthy Halloween Treats: Homemade Alternatives
Creating your own Halloween treats allows for complete control over ingredients and portion sizes. Here are some ideas for homemade alternatives:
Dark Chocolate Bark
Melt high-quality dark chocolate and spread it on a baking sheet. Top with chopped nuts, dried fruits, or seeds before cooling and breaking into pieces.
Frozen Banana Ghosts
Dip peeled bananas in Greek yogurt, add raisin eyes, and freeze for a spooky and nutritious treat.
Pumpkin Energy Balls
Mix pumpkin puree, oats, nut butter, and spices for a festive and filling snack.
Apple Monsters
Create funny faces on apple slices using nut butter, seeds, and fresh berries.
By making your own treats, you can customize flavors, control sugar content, and incorporate nutritious ingredients while still embracing the fun of Halloween.
The Future of Healthy Candy: Innovations and Trends
As consumer demand for healthier options grows, the candy industry is evolving to meet these needs. Here are some emerging trends and innovations in the world of healthy candy:
Plant-Based Ingredients
More companies are experimenting with plant-based ingredients to create vegan-friendly candies that are lower in saturated fats and free from animal products.
Functional Mushrooms
Some innovative brands are incorporating adaptogenic mushrooms like reishi or lion’s mane into chocolates and gummies, claiming potential cognitive and immune-boosting benefits.
Reduced Sugar Technologies
Advances in food science are leading to new methods of reducing sugar content while maintaining sweetness, such as using natural sugar alternatives or modifying the structure of sugar molecules.
Personalized Nutrition
As personalized nutrition gains popularity, we may see more customizable candy options tailored to individual dietary needs and preferences.
While these innovations are exciting, it’s important to approach them with a critical eye and consult with healthcare professionals about their potential benefits and risks.
Mindful Indulgence: Cultivating a Healthy Relationship with Sweets
Developing a balanced approach to candy consumption is key to long-term health and enjoyment. Here are some strategies for mindful indulgence:
Practice Mindful Eating
When enjoying candy, take the time to savor each bite. Pay attention to the flavors, textures, and sensations, which can lead to greater satisfaction with smaller portions.
Avoid Labeling Foods as “Good” or “Bad”
Instead of categorizing candies as forbidden or guilt-inducing, view them as part of a balanced diet that includes a variety of foods.
Plan for Indulgences
Incorporate treats into your meal planning to avoid impulsive overeating. This can help you enjoy sweets without feeling out of control.
Listen to Your Body
Pay attention to hunger and fullness cues. Stop eating when you feel satisfied, even if there’s candy left.
By adopting these mindful practices, you can enjoy Halloween treats and other sweets throughout the year without compromising your overall health goals.
27 Best Healthy Candy Options For Halloween, Per Nutritionists
Candy is truly the star of Halloween. What would Halloween be without the trick-or-treating? Clearly, it’s a holiday all about sweets. And even if you’re not going door-to-door yourself this year, seeing all the candy at the store is very tempting. And you may be curious about how different types stack up nutritionally. Rejoice, turns out there is such a thing as healthy candy!
That includes candies that mark themselves as lower in sugar, dark chocolate (bonus: it’s loaded with antioxidants) as opposed to milk or white chocolate, or anything naturally sweetened with fruit and vegetable juice, says nutritionist Lauren Minchen, MPH, RDN, CDN. You can also look for functional add-ins, like omega-3 fatty acids, probiotics, and antioxidants from dried fruits or cacao, for some extra nutrition, she adds.
It’s no secret that traditional Halloween sweets can often be loaded with sugar and lacking in vitamins and minerals. And eating too much of it can result in the dreaded sugar crash, says Tamsin Jordan, RD, the owner of Jordan Nutrition.
“Eating large quantities of sugar in a short period of time can lead to rapid swings in blood glucose. This is particularly detrimental to your brain, which is reliant on a constant, steady supply of glucose,” Jordan explains. The change in blood glucose levels can sometimes cause sugar headaches, which feel a bit like hangovers.
If you’re currently on the hunt for some better-for-you options, here’s a list of 28 healthy candy options nutritionists love. Whether you’re into hard candy, chocolate, candy bars, or cookies, there’s a low-calorie or low-sugar alternative here for you. You may have to take off the costume, but these options can stay in your pantry all year long. Mwahaha!
Meet the experts: Lauren Minchen, MPH, RDN, CDN, works with her clients to develop a balanced, sustainable lifestyle with healthy food.
Amber Pankonin, RD, is a nutritionist and certified executive chef. She was named “Outstanding Dietitian of the Year” from the Nebraska Academy of Nutrition and Dietetics in 2021.
Shamera Robinson, MPH, RDN, CDCES, is a nutritionist with a background in public health and diabetes education.
1. Dove Silky Smooth Promises Dark Chocolate Almond Candy
Dove Silky Smooth Promises Almond and Dark Chocolate
Dove Silky Smooth Promises Almond and Dark Chocolate
$14 at Amazon
“I’m not a big fan of just plain chocolate, so I like that this candy features dark chocolate filled with crunchy almond pieces—it adds a nice texture,” says Charlotte Martin, RDN, CSOWM, CPT, the owner of Shaped by Charlotte. “You get four pieces per serving, and a serving provides two grams each of fiber and protein!”
Per 4 piece serving: 170 calories, 11 g fat (5 g saturated), 17 g carbs, 14 g sugar, 10 mg sodium, 2 g fiber, 2 g protein
2.
Lily’s Salted Caramel Milk Chocolate Style Bar
Lily’s Salted Caramel Milk Chocolate Style Bar
Lily’s Salted Caramel Milk Chocolate Style Bar
$51 at Amazon
“One serving of this chocolate bar contains 130 calories, 17 grams of carbohydrate and less than 1 gram of total sugars,” says Amber Pankonin, RD, LMNT, CEC, the owner of the food blog Stirlist. “It’s sweetened with stevia, which helps lower the sugar content. And it also contains 10 grams of fiber per serving.”
Per one serving: 130 calories, 11 g fat (6 g saturated), 17 g carbs,<1 g sugar, 75 mg sodium, 10 g fiber, 2 g protein
3. Good & Gather Dark Chocolate-Covered Freeze-Dried Strawberries
Good & Gather Dark Chocolate Covered Freeze Dried Strawberries
Good & Gather Dark Chocolate Covered Freeze Dried Strawberries
$4 at Target
Martin is a huge fan of Good & Gather’s freeze-dried strawberries, and she loves this chocolate-covered version. They’re bite-sized, have the perfect sour-to-sweet ratio, and are great for curbing a sweet tooth.
Per 1/4 cup serving: 150 calories, 10 g fat (6 g saturated), 17 g carbs, 14 g sugar, 0 mg sodium, 2 g fiber, 2 g protein
4. Dark Chocolate Peanut Butter Cups by Lily’s Sweets
Lily’s Dark Chocolate Peanut Butter Cups
Lily’s Dark Chocolate Peanut Butter Cups
$6 at Target
“Two pieces contain 140 calories, 13 grams of carbohydrate, and no added sugars,” says Pankonin. And he high-protein and -fiber content makes these a really satisfying treat.
Per two-piece serving: 140 calories, 13 g fat (8 g saturated), 13 g carbs, 0 g sugar, 85 mg sodium, 6 g fiber, 3 g protein
5. ChocXO Choc Keto Snaps
ChocXO Choc Keto Snaps
ChocXO Choc Keto Snaps
Now 21% Off
$22 at Walmart
Pankonin loves these snaps because they are easy to stick in a lunch bag as a dessert or stash at the office when you need a treat that is both convenient and semi-healthy.
Per two-snap serving: 180 calories, 15 g fat (9 g saturated), 6 g carbs, 4 g sugar, 5 mg sodium, 3 g fiber, 3 g protein
6. Catalina Crunch Chocolate Vanilla Keto Sandwich Cookies
Catalina Crunch Chocolate Vanilla Keto Sandwich Cookies
Catalina Crunch Chocolate Vanilla Keto Sandwich Cookies
Now 39% Off
$12 at Amazon
These classic sandwich cookies not only taste great, but they are really filling thanks to the protein and fiber they pack. They are also sweetened with allulose, which might help manage blood glucose and insulin levels, says Pankonin.
Per two-cookie serving: 90 calories, 6 g fat (3 g saturated), 12 g carbs, 2 g sugar, 95 mg sodium, 3 g fiber, 4 g protein
7. Golly Lolli
Project 7 Low Sugar Organic Certified Golly Lolli’s
Project 7 Low Sugar Organic Certified Golly Lolli’s
$7 at Amazon
Credit: amazon. com
What’s more nostalgic than a lollipop? “These lollipops are lower in sugar than their traditional counterparts,” Jordan says. “They contain prebiotic fiber which is supportive of gut health. No artificial sweeteners, flavors, colors, or preservatives.”
Per two lollipops: 30 calories, 0 g fat, 12 g carbs, 2 g sugar, 0 mg sodium, 8 g fiber, 0 g protein
8. Highkey Keto Chocolate Chip Cookies
Highkey Keto Chocolate Chip Cookies
Highkey Keto Chocolate Chip Cookies
$15 at Amazon
Credit: amazon.com
Jordan likes these low-sugar cookies for their wholesome ingredients, which include coconut oil and collagen. They’re also a better choice for people watching their glucose or carb intake. “These chocolate chip cookies are a good option if you’re looking for something sweet without the sugar and carbs,” Jordan says.
Per seven-piece serving: 130 calories, 13 g fat (6 g saturated), 12 g carbs, 0 g sugar, 105 mg sodium, 2 g fiber, 3 g protein
9.
Fun Sized Milk Chocolate M&M’s
Blair Candy M&Ms Milk Chocolate Fun Size Candy
Blair Candy M&Ms Milk Chocolate Fun Size Candy
$18 at Amazon
Umm, a Halloween candy list isn’t complete without this chocolate staple. “My personal favorite healthy Halloween candy is M&M’s. I find that just three to four M&M’s can satisfy my sweet-tooth craving if I let them melt in my mouth and enjoy them slowly and mindfully, says nutritionist Jessica Ivey, RDN, LDN. “The small snack packs help with portion control and have just nine grams of sugar each.”
Per fun size bag: 63 calories, 2 g fat (1.5 g saturated), 10 g carbs, 9 g sugar, 10 mg sodium, 0.3 g fiber, 0.7 g protein
10. York Peppermint Patties Miniatures
York Dark Chocolate Peppemint Patties, Candy Miniatures
York Dark Chocolate Peppemint Patties, Candy Miniatures
$15 at Amazon
Mint chocolate lovers, this one’s for you. “I love York Peppermint Patties Miniatures, which are individually wrapped for ease and portion control. Each patty has just 50 calories and about nine grams of sugar,” says Ivey.
Per three patties: 150 calories, 3 g fat (2 g saturated), 33 g carbs, 27 g sugar, 50 mg sodium, 0 g fiber, 1 g protein
11. SmartSweets Peach Rings
SmartSweets Peach Rings
SmartSweets Peach Rings
Now 18% Off
$27 at Amazon
For those who can’t resist the gummy goodness of a peach ring, grab these from SmartSweets. “I love SmartSweets candy. This company has cut the artificial colors, sugar alcohols, and artificial sweeteners, and is a much better option when you want something sweet, says Eliza Savage, RD, the author of Healing Through Nutrition: The Essential Guide to 50 Plant-Based Nutritional Sources.
Per bag serving: 80 calories, 0 g fat (0 g saturated), 33 g carbs, 3 g sugar, 75 mg sodium, 28 g fiber, 0 g protein
12.
Unreal Dark Chocolate Crispy Quinoa Gems
UNREAL Dark Chocolate Crispy Quinoa Gems
UNREAL Dark Chocolate Crispy Quinoa Gems
$28 at Amazon
These chocolate-covered peanut gems will satisfy your cravings for something crunchy. “Unreal bites are great healthier-for-you candy options for those looking to satisfy a sugar craving, or make a smart swap for the typical Halloween go-to’s. Unreal also uses non-GMO, fair trade, sustainable ingredients!” says Savage.
Per serving: 140 calories, 8 g fat (5 g saturated), 19 g carbs, 15 g sugar, 0 mg sodium, 2 g fiber, 2 g protein
13. Surf Sweets Organic Fruity Bears Mini Bags
Surf Sweets Organic Fruity Bears
Surf Sweets Organic Fruity Bears
$45 at Amazon
Add these gummy bears to your Halloween candy shopping list ASAP. “These organic gummies are vegan and gluten-free, and they get their color from natural sources like black carrots and turmeric. The half-ounce snack packs are 45 calories with eight grams of sugar and 35 percent of the day’s antioxidant vitamin C,” says nutritionist Maggie Moon, RD.
Per 16-piece serving: 130 calories, 0 g fat, 32 g carbs, 23 g sugar, 120 mg sodium, 0 g fiber, 0 g protein
14. Bissinger’s Gummy Pandas
Gummy Pandas Assorted Bag
Gummy Pandas Assorted Bag
Now 53% Off
$60 at ediblearrangements.com
Who needs gummy bears when you can have these cute gummy pandas? “Sweetened with organic sweeteners and colored with fruit and veggie juice, these are a better option to satisfy that gummy craving! And they come in one to two-serving packages, so it’s easier to keep portions in check,” says Minchen.
Per 17-piece serving (strawberry mango flavor): 130 calories, 0 g fat (0 g saturated), 29 g carbs, 18 g sugar, 20 mg sodium, 0 g fiber, 3 g protein
15. Justin’s Dark Chocolate Peanut Butter Cups
Justin’s Nut Butter Dark Chocolate Peanut Butter Cups
Justin’s Nut Butter Dark Chocolate Peanut Butter Cups
$30 at Amazon
Think Reeses’ Cups, but made with dark chocolate instead. “Justin’s Peanut Butter Cups have about five grams less sugar per package than typical PB cups, and have all organic ingredients,” says Savage. “These products are not only better for you, but they are better for the environment, too. Justin’s cocoa is Rainforest Alliance-certified and they also use sustainably sourced palm fruit oil.”
Per serving: 220 calories, 14 g fat (7 g saturated), 20 g carbs, 16 g sugar, 120 mg sodium, 1 g fiber, 4 g protein
16. Woodstock Organic Dark Chocolate Raisins
Woodstock Organic Dark Chocolate Raisins
Woodstock Organic Dark Chocolate Raisins
Shop at Amazon
While eating raisins as a Halloween candy might sound tragic, you’ll see it’s the next best thing when you have these chocolate-covered ones. “Chocolate-covered raisins can be a good healthy candy option, since they satisfy your sweet tooth while cutting back on added sugar and fat compared to other candies,” says Jodi Danen, RD, the founder of Create Kids Club.
Per 1/4 cup serving: 170 calories, 8 g fat (5 g saturated), 27 g carbs, 20 g sugar, 0 mg sodium, 2 g fiber, 2 g protein
17. Ghirardelli 72% Cacao Dark Chocolate Squares
Ghirardelli Chocolate Intense Dark 72% Cacao Twilight Delight Chocolate Bar
Ghirardelli Chocolate Intense Dark 72% Cacao Twilight Delight Chocolate Bar
$49 at Amazon
Looking for some candy you can share with those spooky trick-or-treaters? Here’s your pick. “Dark chocolate packs more brain-boosting polyphenols than milk chocolate. Plus, exposing young palates to darker chocolate may help them develop a lower sweetness preference,” says Moon. “Each square is about 60 calories with less than three grams of sugar and even contributes a little potassium and fiber in each bite. “
Per four-piece serving: 230 calories, 20 g fat (12 g saturated), 19 g carbs, 11 g sugar, 0 mg sodium, 4 g fiber, 3 g protein
18. Cocomels Sea Salt Coconut Milk Caramels
Cocomels Coconut Milk Sea Salt Caramels
Cocomels Coconut Milk Sea Salt Caramels
$38 at Amazon
Credit: Cocomels
These aren’t your basic caramel bites. This version is made with notes of Madagascar vanilla. “When I want a candy treat, I reach for these decadently delicious Cocomel Bites,” says Lindsey Pine, RDN, CPT, the author of Mediterranean Diet Meal Prep Cookbook. “The dark chocolate-covered coconut milk caramels are vegan, gluten-free, dairy-free, organic, and contain real ingredients rather than a bunch of chemicals and food dyes.”
Per six-piece serving: 120 calories, 3.5 g fat (3.5 g saturated), 21 g carbs, 16 g sugar, 400 mg sodium, 0 g fiber, 1 g protein
19.
Ocho Organic Peanut Butter Minis
Ocho Organic Peanut Butter Minis
Ocho Organic Peanut Butter Minis
$15 at Instacart
What’s better than chocolate and peanut butter thrown together into this better-for-you option? “These little chocolate peanut butter bars are made with organic ingredients, fair trade chocolate, and are certified gluten-free. They run about 70 calories per mini-bar with less than five grams of sugar,” says Moon.
Per serving: 210 calories, 14 g fat (6 g saturated), 18 g carbs, 17 g sugar, 80 mg sodium, 1 g fiber, 4 g protein
20. 3 Musketeers Mini Candy Bars
3 Musketeers Fun Size Bars
3 Musketeers Fun Size Bars
$25 at Amazon
Whenever that candy craving hits, ask yourself what texture and taste most appeals to you in that moment, suggests Ximena Jimenez, RDN. “If fluffy and light is what you crave, a 3 Musketeers bar will satisfy. An extra bonus for me is that seven [minis] have just 170 calories. Remember to enjoy every bite of those pieces!”
Per seven-piece serving: 170 calories, 5 g fat (3.5 g saturated), 32 g carbs, 27 g sugar, 80 mg sodium, 1 g fiber, 1 g protein
21. Larabar Minis Chocolate Chip Cookie Dough
LÄRABAR Chocolate Chip Cookie Dough Mini Bars
LÄRABAR Chocolate Chip Cookie Dough Mini Bars
$11 at Amazon
“Larabars are one of my favorite sweet treats,” Jordan says. “They only contain natural ingredients, satisfying your sweet tooth without artificial sweeteners.” She also likes that the individual packing can help you exercise portion control.
Per bar serving: 100 calories, 6 g fat, 12 g carbs, 8 g sugar, 45 mg sodium, 1 g fiber, 2 g protein
22.
Trader Joe’s Dark Chocolate Peanut Butter Cups
Trader Joe’s Dark Chocolate Peanut Butter Cups
Trader Joe’s Dark Chocolate Peanut Butter Cups
$20 at Amazon
Peanut butter is a great snack, but peanut butter covered in chocolate is an even better treat,” says Shamera Robinson, MPH, RDN, CDCES. “The dark chocolate peanut butter cups from Trader Joe’s are the perfect mix of sweet and satisfying. The chocolate coating offers just enough sugar to satisfy your sweet tooth and the creamy peanut butter center provides a hint of protein to satisfy your appetite.”
Per three-piece serving: 200 calories, 12 g fat (6 g saturated), 22 g carbs, 18 g sugar, 110 mg sodium, 2 g fiber, 3 g protein
23. Almond Joys
Almond Joy Coconut And Almond Chocolate Candy Bars
Almond Joy Coconut And Almond Chocolate Candy Bars
$39 at Amazon
Nutritionist Emily Kyle, RDN, calls this classic her “absolute favorite candy ever. ” “As a die-hard coconut fan, I love the combination of the coconut flavor with the chocolate and the delicious crunch of the almond,” she says. “While it’s not much, the whole almonds do provide some vitamins and minerals as well as dietary fiber.”
Per bar: 220 calories, 12 g fat (8 g saturated), 26 g carbs, 20 g sugar, 50 mg sodium, 2 g fiber, 2 g protein
24. Hershey’s Special Dark Chocolate Kisses
Hershey’s Special Dark Mildly Sweet Chocolate Candy
Hershey’s Special Dark Mildly Sweet Chocolate Candy
$12 at Amazon
If you’re looking for a treat that won’t have you going overboard on calories and sugar, Danen recommends taking advantage of mini-sized candy options. “My favorite? A bag of dark chocolate Hershey’s kisses kept in the freezer for when those cravings hit. Dark chocolate has less sugar, is often dairy-free, and is rich in antioxidants that have been shown to reduce blood pressure and decrease the risk of cardiovascular disease,” she says.
Per seven-piece serving: 150 calories, 9 g fat (6 g saturated), 20 g carbs, 17 g sugar, 0 mg sodium, 2 g fiber, 2 g protein
25. Unreal Dark Chocolate Peanut Butter Cups
UNREAL Dark Chocolate Peanut Butter Cups
UNREAL Dark Chocolate Peanut Butter Cups
$27 at Amazon
Credit: amazon.com
When it comes to peanut butter cups, you can never have too many options. Jordan recommends Unreal’s peanut butter cups because the candy is made from “fair trade ingredients and tastes delicious.” Dark chocolate is also filled with antioxidants that help to reduce oxidative stress in the body, building up your immunity.
Per one-cup serving: 80 calories, 6 g fat (2.5 g saturated), 8 g carbs, 5 g sugar, 40 mg sodium, 1 g fiber, 1 g protein
26.
Dark Chocolate Raspberry Skinny Dipped Almonds
Skinny Dipped Dark Chocolate Raspberry Almonds
Skinny Dipped Dark Chocolate Raspberry Almonds
$6 at mercado.com
Credit: mercato.com
These treats are lower in sugar than other chocolate-covered nut candies and have a natural dose of fiber, healthy fats, and protein from the almond. These not only taste good, but they’re filling, too,” says Kelly Schmidt, RD, LDN.
Per 1.2-ounce serving: 180 calories, 15 g fat (2.5 g saturated), 10 g carbs, 6 g sugar, 100 mg sodium, 5 g fiber, 7 g protein
27. SmartSweets Fruity Gummy Bears
SmartSweets Fruity Gummy Bears
SmartSweets Fruity Gummy Bears
$36 at Amazon
Chewy and yummy, these gummies may need a permanent spot in your pantry. “They’re sweetened without sugar alcohols, which can cause major gut distress, using stevia instead,” says Monica Auslander Moreno, RDN, the founder of Essence Nutrition. “They also come in nice single-serve portions, which help you self-limit.”
Per bag: 90 calories, 0 g fat (0 g saturated), 33 g carbs, 3 g sugar, 15 mg sodium, 28 g fiber, 3 g protein
Marissa Miller
Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond, and currently holds a certificate in plant-based nutrition from Cornell. She is an avid yoga practitioner, half-marathon runner, snowboarder, and former dance coach and choreographer. In addition to Women’s Health, her work has appeared in The New York Times, Washington Post, Wall Street Journal, NBC News, GQ, Vogue, CNN Style, and more. Marissa lives in Montreal with her two cats. She is represented by Howland Literary and her debut novel PRETTY WEIRD will be published by Skyhorse Publishing in 2021.
Christine Byrne
Christine Byrne, MPH, RD, LDN, is a registered dietitian and the owner of Christine Byrne Nutrition, a private practice serving clients in Raleigh, NC, and virtually across the country. She specializes in eating disorders and disordered eating, and takes a weight-inclusive approach to health. A longtime journalist, she has worked as a food editor at BuzzFeed and Self, and her writing has appeared in dozens of national media outlets, including Outside, HuffPost, EatingWell, Food Network, Glamour, Bon Appetit, Health, and more.
12 Healthiest Candy Options: Chocolate, Gummies & More
Functional Food
Author:
Eliza Sullivan
October 28, 2021
mbg Nutrition & Health Writer
By Eliza Sullivan
mbg Nutrition & Health Writer
Eliza Sullivan is a food writer and SEO editor at mindbodygreen. She writes about food, recipes, and nutrition—among other things. She studied journalism at Boston University.
ChocolatesGummies
October 28, 2021
Our editors have independently chosen the products listed on this page. If you purchase something mentioned in this article, we may earn a small commission.
Eating healthy shouldn’t mean cutting out favorite foods—instead, it’s about finding ways to enjoy them in a more health-conscious way. Which brings us to this list: 12 of our favorite healthier candy options. Granted, candy is still candy, no matter how it’s marketed—so it can be beneficial to practice moderation, as with any sweets (hello, blood sugar maintenance). Picking options with the best ingredients helps, too, so you can enjoy a tasty treat (or two) knowing it’s not going to be loaded with processed sugars and artificial flavors.
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
Best healthier chocolate candies.
Justin’s is well known for their nut butters—and their spruced-up nut-butter cups have become something of a staple in many homes. These go a step further for health, by opting for super-dark chocolate—a whole 80% cacao—which means more antioxidants. We could do without the palm oil, but otherwise, we’re jazzed about these dark chocolate cups.
Super Dark Chocolate PB Cups, Justin’s (find in a store near you, here)
mbg creative
A firm favorite brand for all things chocolate on our team, Hu Kitchen’s Gems are super-delicious chocolate bites to enjoy as candy or use in baking. Plus they’re vegan and organic, with only three ingredients: cacao, coconut sugar, and cocoa butter.
Dark Chocolate Gems, Hu Kitchen ($13.95)
mbg creative
If you’re someone who likes a bit of variety in their chocolate, this pack of assorted truffles from Alter Eco has classic dark chocolate, sea salt chocolate, and salted caramel truffles in the mix. They’re all made with organic ingredients, and the wraps are compostable.
Assorted Truffles, Alter Eco ($44.99 for a 60-count)
mbg creative
These are a favorite of mbg co-founder and CEO Jason Wachob, and we get why: They really hit that balance of coconut and dark chocolate perfectly. With just three ingredients (coconut, cassava syrup, and dark chocolate), they’re also vegan and contain only 3 grams of sugar.
Dark Chocolate Coconut Bars, Unreal ($32.99 for 6 bags)
mbg creative
Though these bars are still relatively high in added sugar—they are still 20% lower in sugar than traditional candy bars. Plus, they’re a better alternative to the classic version because they skip artificial flavorings and colors, plus opt for Fair Trade Certified ingredients.
Dark Chocolate with Salted Caramel Cookie Bars, Little Secrets ($23.88 for a 12-count)
mbg creative
For another chocolate bite, these new little treats from Theo are the perfect thing. They’re made with organic, Fair Trade dark chocolate infused with peppermint oil. While they do include some added sugar (10 g) and sunflower oil (a cooking oil we try to stay away from)—they’re still a fresh, healthier take on snackable chocolate.
Mint Chocolate Cookie Bites, Theo ($5.99)
mbg creative
5 healthier gummy candies (plus a caramel):
Though they’re more known for chocolate, sweets brand Lily’s has broken into gummies this year. While currently only available in some stores, these are a perfect healthier take on gummy bears, as they don’t contain added sugars—they’re even keto-friendly. Again, we don’t love the palm oil, but these are still a healthier option than the classic candy. Their fruity flavors include strawberry, raspberry, orange, and lemon.
Gummy Bears, Lily’s ($2.78)
mbg creative
These gummies are special because they’re made with real pureed fruit. They do still have a good bit of added sugar, but the use of whole foods means they’re a better alternative to super-processed gummies. They come in two flavors: strawberry-raspberry and mango-peach.
Fruity gummies, Fruit-tella ($19.35)
mbg creative
If sour candy is more your thing, these organic sour candies are a good alternative. Though their first few ingredients are cane sugar and rice syrup, they feature organic options and use natural colors as opposed to artificial. They’re also vegan and gluten-free.
Sour beans, Yum Earth ($7.59)
mbg creative
The most popular offering from smart sweets, these little fish have only 3 grams of sugar—putting them 92% lower in sugar than traditional options—and also manage to offer some fiber. They’re sweetened using allulose, which is found in raisins and figs.
Sweet Fish, Smart Sweets ($19.74 for 6 bags)
mbg creative
If fruity candies aren’t for you, these cinnamon-flavored vegan gummy bears are a unique but delicious option. Though still a bit high in sugar (with cane sugar as the first ingredient), they feature organic ingredients, plus natural flavors and coloring.
Organic Cinnamon Bears, Wholesome ($3.79)
mbg creative
OK, so: technically not a gummy. Caramels are something unique in their own right. While these creamy, chewy treats are generally made with milk and other animal-derived products—these swap in coconut milk, so they’re vegan-friendly. Plus, they feature coconut sugar, which can be a healthier alternative to cane sugar.
Coconut Milk Caramels, Cocomels ($4.29)
mbg creative
The takeaway.
A healthy lifestyle doesn’t have to mean cutting out your favorite treats—in fact, it shouldn’t. (Balance, right?) These alternatives to classic candies are still candies, so we won’t go as far as to say they’re particularly healthy. But they are better for you than their predecessors, and some even offer beneficial ingredients. More of a chocolate bar person? We’ve got a list of our favorites here, too.
Want to turn your passion for wellbeing into a fulfilling career? Become a Certified Health Coach! Learn more here.
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
Eliza Sullivan
mbg Nutrition & Health Writer
Eliza Sullivan is an SEO Editor at mindbodygreen, where she writes about food, recipes, and nutrition—among other things. She received a B.S. in journalism and B.A. in english literature with honors from Boston University, and she has previously written for Boston Magazine, TheTaste.ie, and SUITCASE magazine.
Healthy sweets that can be eaten without harm to the figure
Sweets entered the daily diet of a person not so long ago. Just four centuries ago, no one knew about profiteroles, cakes and ice cream. But once they tasted the goodies, people could no longer refuse them.
Today, desserts are an integral part of every person’s menu. And even the threat of weight gain or skin problems does not stop cake lovers. However, there is good news: there are useful sweets, from which the figure and health will not suffer.
Nutritionists have calculated the daily allowable amount of sweets for people with normal weight. This is either 3 slices of chocolate, or a teaspoon of honey, or half a kilogram of fresh sweet fruit. You should not forbid yourself sweets, but just eat them in moderation. Below we will give the most useful sweets that you can treat yourself to without harming your health.
Pastila
Dessert is most often made from applesauce. Less common are berry bases, such as blackcurrant. When choosing marshmallows, you need to carefully study the composition in order to minimize the amount of sugar. Sweets contain vitamins A, B and C, as well as iodine, magnesium, phosphorus, potassium, zinc and calcium. Pectin perfectly cleanses the body of toxins and heavy metals.
Marmalade
Made from fruit and an astringent (pectin, gelatin or agar). Apricot, quince and apple are considered classic types of marmalade. With the right cooking technology, they retain their vitamins.
Pectin improves metabolism, lowers cholesterol levels. Agar-agar normalizes the functioning of the liver and thyroid gland. Gelatin strengthens the joints, nervous system and muscles. The main thing is to choose marmalade with a low sugar content.
Dried fruits
In fact, these are the same healthy fresh fruits from which the water has been removed. Sweets contain many vitamins and minerals that are in raw counterparts. At the same time, all substances, including sugar, are more concentrated.
Dried fruits are very high in calories, so it is important to consume them in moderation. You can eat no more than 50 g of such sweets per day. Approximately this is 5 dates or a handful of raisins.
Zephyr
The dessert has a fairly high calorie content, but the daily allowance (1 piece) will not harm the figure. Natural marshmallows are prepared on the basis of apple or berry puree with the addition of sugar and protein. Dessert has an anti-inflammatory effect, improves the functioning of the gastrointestinal tract, neutralizes deposits of salts and heavy metals. Zephyr contains phosphorus, iron and other useful elements.
Candied fruits
These sweets contain vitamins C, A, B, sodium, iron, potassium, phosphorus and many other useful substances. However, it is problematic to find really useful candied fruits. Most often they are boiled in sugar syrup, which improves their taste. Sometimes rolled in flour. Before buying candied fruits, you need to carefully study their composition in order to choose the most natural delicacy.
Fruit chips
Healthy sweets without sugar, carcinogens, dyes and preservatives. Only natural fruits are used in their production. After drying, the chips contain the same vitamins and minerals as fresh. The product improves the immune system, the digestive tract, metabolism.
Sorbet
Is a frozen berry or fruit puree. Sorbet retains all the useful properties of the original product. It is an excellent alternative to ice cream that is oversaturated with sugar and fats.
Halva
Healthy sweets are made from seeds or nuts. Therefore, halva has a high content of fiber and vegetable fats. The product reduces the amount of cholesterol, improves the functioning of the digestive tract. However, halva is very high in calories, it is advisable to consume up to 50 g per day.
Chocolate
Natural chocolate is made from cocoa beans, a source of polyunsaturated fatty acids. They fight inflammation and remove bad cholesterol from the blood. It is worth giving preference to dark chocolate with cocoa at least 75%. Other types contain too much sugar.
Honey
An extremely healthy product. Contains vitamins B, E and C, essential oils and flavonoids. It has anti-inflammatory and bactericidal effects, strengthens the immune system.
Date sweets
Delicious alternative to chocolates. Most often they are prepared from a mixture of dried fruits and nuts, therefore they contain a lot of vitamins, trace elements, fatty acids. Very high in calories – it is enough to consume 2-3 pieces per day.
Read also: Top 10 healthiest fruits in your diet
Healthiest sweets 🍭 !
It is caramel, cakes, pastries, chocolate and many other desserts that activate the production of the “hormone of happiness” – serotonin. Therefore, not everyone can refuse to use them during a diet or according to medical prescriptions.
If you are worried about the state of your figure and your health, you should not completely give up sweets. Enough to find a compromise!
Dietary desserts rich in useful trace elements will not only cheer you up, but also give you a boost of energy, nourishing your brain. We have compiled a list of the most low-calorie sweets that are good for the body – here are some of them.
Stevia
For the first time the tribes of South America became interested in this sweet plant. Now stevia is used for the production of sweeteners, and you can find its entire plantations in the Krasnodar Territory and the Crimea. In addition to sahzam in tablets or powder, an unusual plant can be found in the form of liquid syrup, tea and extract.
Stevia contains polyunsaturated fatty acids, vitamins and as many as seventeen different amino acids. Using it when cooking various dishes instead of sugar, you can increase your immunity and save your figure.
Berries and fruits
Fragrant, fresh berries are a paradise for the immune system and the body as a whole. From them you can make a dessert, a vitamin cocktail, add them to smoothies or porridge.
Doctors believe that it is berries that help you feel full faster, lower cholesterol levels, restore brain function and prevent arthritis. Those who have weak immunity, they will protect against colds – because they contain vitamin C.
For salads, it is best to choose the lowest calorie fruits with the lowest sugar content. These include peach, pineapple, apple, kiwi and watermelon. These sweet fruits are a storehouse of enzymes, antioxidants, organic acids and mineral compounds, which you cannot do without if you want to keep your youth for a long time.
Marshmallow
Natural marshmallow is prepared by confectioners from gelatin, fruit and berry puree and sugar. Some companies offer desserts without the addition of gelatin – according to old recipes that were used back in the early twentieth century. Such a fragrant delicacy can be made from currants, raspberries, lingonberries or cranberries.
These berries help in the functioning of the liver and thyroid gland, and also contribute to the removal of toxins from the body.
Natural halva will supply your body with vitamin B2, which restores oxygen supply to cells, as well as vegetable fibers, carbohydrates and proteins.
Halva
Do you think that halva cannot be dietary because it contains too much fat? This is a delusion, because with moderate use it helps to rejuvenate the body, cleanse the skin and strengthen blood vessels.
Please note that the dessert must be prepared with sesame, peanut or sunflower seeds, nuts and honey.
Only forty grams of the product is enough to saturate the body with vitamins E and B, as well as organic acids and proteins. Oriental sweetness will appeal to any sweet tooth.
Candied fruits
Candied fruits are fruits, berries and sometimes even vegetables boiled in thick sugar syrup. Despite heat treatment, they do not lose their beneficial properties – all pectins, phytoncides, fiber, antioxidants, minerals and vitamins are preserved. It is believed that candied fruits:
- help the cardiovascular system;
- cheer up, give a surge of energy;
- support water balance and metabolism;
- strengthen the nervous system, improve memory.
This is a worthy replacement for our usual lollipops, exotic fruits and chocolates.
Dark chocolate
Dark chocolate is made from grated cocoa beans. Due to its natural composition, this product does not adversely affect the figure and health. On the contrary, by eating one fourth of the tiles every day, you will not harm your body and keep it healthy.
Bitter chocolate perfectly copes with nervous tension – even its aroma has calming properties.
In addition to being an uplifting treat, it increases mental alertness and motivation, relieving stress. Also, dessert facilitates the course of premenstrual syndrome in the beautiful half of humanity.
Cane sugar
Cane sugar, like stevia, can be an excellent alternative to regular white sugar. But it practically does not differ from the latter in terms of calories – therefore, overdoing it with brown sugar, you should not hope for a graceful figure.
What is its advantage then? First of all, in the preservation of micro and macro elements after processing. Copper, sodium, zinc, calcium, iron, magnesium, and potassium are just a few of the ingredients you’ll find on the label. It is these elements that restore fat and protein metabolism, pressure, and also remove toxins and stimulate the nervous system.
Jam
As the older generation says, “jam is the benefits of berries, stored in a jar for the winter.” A traditional dessert is obtained by boiling berries and fruits for canning purposes.
On the shelves you can also find jam made from cones, nuts or even rose petals. Of course, the list of useful substances contained in it depends only on the composition of the delicacy. As a rule, these are vitamins of groups A, B and C, as well as zinc.
Jam is often used to treat nervous disorders, infectious diseases, flu and colds. But its use must be approached wisely – due to the saturation with sucrose, the dessert is not suitable for people with diabetes. Do not overdo it – just one or two spoons a day is enough.
Marmalade
In the composition of marmalade sweets there is a vegetable substitute for gelatin – agar-agar, as well as pectin.
Agar-agar promotes the elimination of toxins and protects the liver, while pectin improves skin elasticity and protects against high cholesterol. It is these properties that have made the delicacy so popular for several centuries in a row. For example, in Europe, Haribo marmalade is often given to children along with pharmaceutical vitamins – precisely because of its beneficial properties.
Zephyr
Theories about the origin of the marshmallow vary. Someone believes that it first appeared in eastern countries and is a “relative” of nougat and Turkish delight, others that it was first prepared in Ancient Greece and got its name in honor of the deity.
This low-calorie, fat-free dessert is made with sugar, egg white and apples.
Just like marmalade, marshmallows have enough carbohydrates, iron, phosphorus and pectin. That is why it stimulates brain activity – which is especially important for adolescents and children. Despite this, sweetness is low in calories – no more than three hundred calories per hundred grams of product.
Another useful function is the normalization of metabolism, improvement of vascular function and digestion.
Dried fruits
As we said above, fruits are a real gift of nature, which has a positive effect on almost all organs.
Dried fruits are not far away – even despite the increased calorie content, they are useful in exactly the same way as fresh fruits. The natural treat is used to treat:
- anemia;
- diseases of the liver and kidneys;
- diseases of the cardiovascular system.
They help to cleanse the intestines, contain a lot of antioxidants and vitamins, as well as pectin, fructose, minerals and fiber. Among the most useful dried fruits are figs, prunes, dates, dried apricots and raisins.
Honey
Top of the healthiest sweets is completed by honey – it is the oldest sweetener that has been produced in our country since time immemorial.
The number of calories in it is the same as in sugar – but, at the same time, it is honey that is especially rich in fruit acids, mineral salts, vitamins and macroelements – there are more than eighty of them! Including – sodium, sulfur, calcium, magnesium, potassium, vitamins of groups B and C.
Bee honey normalizes digestion, strengthens the immune system, helps fight diseases of the intimate sphere. Among other unique properties of the treat are the acceleration of wound regeneration and the prevention of anemia. Natural medicine increases human productivity, helps to engage in complex physical labor or sports for longer.
It is enough to eat one tablespoon of honey every day to maintain your immunity. By the way, it is this natural sweetness that serves as an excellent substitute for regular sugar – and is also absorbed by the body by 100%.
Take note: it is better to eat an extra spoonful of homemade jam, a couple of dates or a small portion of candied fruit than a piece of high-calorie cake. Give up “harmful” sweets gradually, and soon you will feel lightness throughout your body.