Are there sugar free gummy worms?

Yes, there are sugar free gummy worms available. Many brands now offer versions of gummy worms that are made without sugar or with sugar substitutes like maltitol or erythritol to reduce the calories and carbohydrates. These are a great option for people looking to limit their sugar intake.

Why Choose Sugar Free Gummy Worms?

There are a few key reasons why someone may want to choose sugar free gummy worms rather than regular gummy worms:

  • To reduce overall sugar and calorie intake
  • For diabetes management or if on a low carb/keto diet
  • To limit effects of sugar highs/crashes
  • To avoid cavities and tooth decay
  • When watching weight and wanting a sweet treat

Going with sugar free gummy worms means being able to enjoy the chewy candy texture without all the added sugar. Just be aware that most sugar free gummies use sugar alcohols, which may cause gastrointestinal distress if eaten in excess. Moderation is key.

Popular Sugar Free Gummy Worm Brands

Some of the top sugar free gummy worm brands on the market include:

  • SmartSweets: This brand uses stevia and erythritol instead of sugar. Their gummy worms come in sour and classic flavors.
  • Sugar Free Gummy Factory: They offer everything from sour worms to peach rings all made with maltitol syrup instead of regular corn syrup.
  • Alpine American: Their sugar free gummy worms are also made with maltitol and come in a variety of fruit flavors.
  • Russel Stover: Their sugar free gummy worms are sweetened with maltitol and sorbitol.
  • Albanese: This brand uses maltitol and ace-k (acesulfame potassium) in flavors like orange, cherry, grape, and more.

These major brands can typically be found in grocery stores, candy shops, vitamin stores, and online marketplaces like Amazon. Look for ones clearly marked as “sugar free.”

Checking Nutrition Labels

When comparing sugar free gummy worm products, be sure to read nutrition labels closely. Here are some things to look for:

  • Calories: Sugar free gummies still contain calories, but will have far less than regular gummies. Aim for around 100 calories or less per serving size.
  • Carbohydrates: Sugars will be replaced with sugar alcohols (usually maltitol, erythritol, xylitol, etc). These provide fewer carbs and less impact on blood sugar.
  • Fiber and protein: Look for a couple grams of dietary fiber and protein if possible – this helps slow digestion.
  • Vitamins: Some products may be fortified with vitamins and minerals.
  • Sweeteners used: Try to avoid ones with aspartame or saccharin as these are less ideal sugar substitutes.

Paying attention to what goes into the gummies will ensure you choose the healthiest option.

Are There Side Effects?

Many people can enjoy an occasional serving of sugar free gummy worms with no issues. However, some may experience digestive side effects in larger quantities or if sensitive to sugar alcohols:

  • Bloating
  • Gas
  • Abdominal pain
  • Nausea
  • Diarrhea

This is because sugar alcohols like maltitol and sorbitol are poorly digested, so excess amounts can cause water to be drawn into the intestines via osmosis. This mirrors the laxative effect of actual alcohol consumption.

The key is to enjoy sugar free gummy worms in sensible portions spaced throughout the day. Limit overall intake to maybe 1-2 servings and be sure to stay hydrated. Individual tolerance varies too. If you experience unpleasant symptoms, then sugar free gummy worms may not agree with you.

Tips for Choosing Sugar Free Gummy Worms

Follow these tips when shopping for the best sugar free gummy worms:

  1. Compare brands and nutrition labels.
  2. Select products with fewer ingredients and no artificial colors or flavors.
  3. Look for ones sweetened mainly with erythritol or stevia.
  4. Make sure a sugar alcohol like maltitol is not the first ingredient.
  5. Watch out for hidden sugars like juice concentrate.
  6. Aim for at least a few grams of fiber and protein per serving.
  7. Consider your individual tolerance.
  8. Read online reviews and recommendations.
  9. Buy from reputable manufacturers and retailers.

This will help you identify the healthiest sugar free gummy worm options for your needs and preferences. Prioritizing quality is key.

Homemade Sugar Free Gummy Worm Recipe

For the ultimate control over ingredients, you can also make your own sugar free gummy worms at home. Here is an easy recipe to try:


  • 1⁄4 cup cold water
  • 1 tablespoon gelatin
  • 2 tablespoons erythritol (or low-carb sweetener of choice)
  • 1⁄4 cup 100% fruit juice like orange juice or pineapple juice
  • Liquid watercolors, colors, or powdered drink mix for coloring
  • Silicone gummy worm molds
  • Cornstarch for dusting molds


  1. Place the cold water in a small pot and sprinkle gelatin over top. Let sit for 5 minutes to allow gelatin to “bloom.”
  2. Next, stir in the erythritol and juice then heat over medium, stirring constantly until gelatin dissolves.
  3. Remove from heat and stir in coloring until fully combined.
  4. Lightly dust silicone molds with cornstarch.
  5. Use a small spoon to carefully fill each mold.
  6. Refrigerate for at least 2 hours until completely set.
  7. Remove gummy worms from molds and enjoy!

Making your own lets you control the sweetener, flavors, colors and quality of ingredients. Plus you can get creative with unique molds and toppings like sour sugar sprinkles.

Storing Sugar Free Gummy Worms

Properly storing opened packages of sugar free gummy worms is important for preserving freshness and texture. Here are some storage tips:

  • Seal opened packages in an airtight container or bag.
  • Try to squeeze out excess air before sealing.
  • Store in a cool, dry place away from direct sunlight.
  • Avoid storage spots like the fridge door with fluctuating temps.
  • Consume within 1-2 weeks for best quality.
  • Freeze extra homemade gummy worms for up to 3 months.
  • If gummies become dried out, add a slice of bread to container to restore moisture.

With proper storage, sugar free gummy worms can maintain their texture and flavor for enjoyment later on. Discard any that become excessively hardened or moldy.

Popular Flavors

Sugar free gummy worms are available in a huge variety of fun flavors. Some top picks include:

  • Cherry or Strawberry: Classic candy flavors, brightly colored red or pink.
  • Orange and Lemon: Tangy citrus flavors, usually colored orange or yellow.
  • Lime and Grapefruit: Tart green colored sour flavors.
  • Peach and Pear: Sweet stone fruit options, peach is pink and pear is green.
  • Grape and Berry: Purple or blue colored grape is popular. Mixes like wild berry provide a medley.
  • Pineapple: Exotic yellow colored flavor, may include coconut too.
  • Sour variety packs: Assortments of tangy fruit flavors like Watermelon, Raspberry, Lemon, etc.

Flavor preferences vary, but classic candy flavors tend to be favorites for gummy worm lovers. The coloring often matches the flavor too for added fun.

Nutrition Facts Comparison

Here is a nutrition facts comparison of regular Haribo gummy worms versus sugar free Haribo gummy worms:

Regular Haribo Gummy Worms – Per Serving (5 worms)

  • Calories: 100
  • Total Fat: 0g
  • Carbohydrates: 24g
  • Sugar: 17g
  • Protein: 1g

Sugar Free Haribo Gummy Worms – Per Serving (5 worms)

  • Calories: 17
  • Total Fat: 0g
  • Carbohydrates: 4g
  • Sugar: 0g
  • Protein: 1g

As you can see, the sugar free version cuts calories by over 80% and slashes sugar content completely. This makes them a far better choice for those closely monitoring their sugar and carb intake.

Are Sugar Free Gummy Worms Keto-Friendly?

Many people following a ketogenic or low carb diet are able to fit sugar free gummy worms into their meal plan. A few factors determine whether they are keto-friendly:

  • Carb content – Look for 4g net carbs or less per serving.
  • Sugar alcohols – Some have minimal impact on blood sugar and ketosis (like erythritol). Others like maltitol affect it more.
  • Fiber – Added dietary fiber helps counteract carbs.
  • Portion size – Stick to the recommended serving size.

The best practice is to try a small serving and see how your individual body responds. Use ketone testing strips to check for continued ketosis. Focus on brands that align better with the keto diet and limit your intake.

Comparable Sugar Free Snack Options

Besides gummy worms, here are some other good sugar free snack options to consider:

  • Sugar free gummy bears
  • Dried fruit like mango without added sugar
  • Sugar free chocolate chips
  • Nuts like pecans, walnuts, almonds, and cashews
  • Snack bars made with sugar alcohol sweeteners
  • Dark chocolate at 85% cacao or higher
  • Greek yogurt with no added sugars
  • Celery sticks with peanut or almond butter
  • Ham and cheese roll-ups
  • Cottage cheese with tomato

There are tons of tasty ways to satisfy a sweet tooth without all the added sugar of regular candy. Get creative with mixes of nuts, fruits, dark chocolate, nut butters, yogurt, and other wholesome choices.

Are Sugar Free Gummy Worms Good for Weight Loss?

Sugar free gummy worms can be incorporated into a weight loss diet plan, but they should be consumed in moderation. Here’s how they can help with weight loss goals:

  • Fewer calories and carbs than regular gummy worms
  • Allows satisfaction of sweet cravings
  • Sugar alcohol used in place of sugar substitutes
  • No crash afterwards compared to sugar highs
  • More satiating than candy due to protein/fiber
  • Easily portioned out into small servings

The biggest keys are controlling portion size and not overdoing it thinking they are a “free” food. Enjoy modest amounts as part of an overall balanced diet for best results. Limit to one or two servings daily.

Potential Downsides to Consider

While sugar free gummy worms offer some benefits, there are also a few potential downsides to keep in mind:

  • Digestive issues if consumed in excess
  • Spikes blood sugar more than whole food options
  • Still considered a processed food
  • Often contain artificial colors
  • Not a source of vitamins and minerals
  • May trigger cravings for other sweets

Moderating intake and making sure to get nutrients from other whole food sources helps offset these cons. Those with health conditions like diabetes should also talk to their doctor first.

The Bottom Line

In conclusion, yes – there are absolutely sugar free gummy worm options available for those looking to reduce sugar and carbs. Brands like SmartSweets, Sugar Free Gummy Factory, Albanese and others offer great alternatives using sugar alcohols instead. Read labels and aim for 4g net carbs or less per serving. Limit intake to avoid gastrointestinal side effects. While not nutrition powerhouses, sugar free gummies can be worked into an overall healthy diet in moderation. Just focus on quality ingredients and sensible portion sizes. Enjoy satisfying your sweet tooth without all the extra sugar!

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