For people counting carbs or following a keto or low-carb diet, knowing the carb content of different foods is important. Russell Stover makes a variety of sugar-free candy options, including sugar-free coconut candy. But how many net carbs are actually in Russell Stover sugar-free coconut candy?
What is Russell Stover Sugar-Free Coconut Candy?
Russell Stover sugar-free coconut candy is a type of candy made without sugar or artificial sweeteners. The main ingredients are coconut, milk chocolate flavor, and maltitol syrup.
Maltitol syrup is used as a sugar replacement to sweeten the candy without adding sugar or net carbs. The coconut provides flavor and some texture to the chewy candy.
The sugar-free coconut candy comes in a bag with individual wrapped pieces. It’s a sweet treat for those looking for a sugar-free, low-carb candy option.
Carb and Nutrition Information
Here are the nutrition facts for a 1 piece (28g) serving of Russell Stover sugar-free coconut candy:
| Nutrition Facts | 1 piece (28g) |
|---|---|
| Calories | 100 |
| Total Fat | 5g |
| Saturated Fat | 5g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 20mg |
| Total Carbohydrate | 12g |
| Dietary Fiber | 0g |
| Total Sugars | 2g |
| Includes 0g Added Sugars | 0% |
| Protein | 1g |
The total carb count per piece is 12g. However, we need to look at the net carbs by subtracting fiber. Since this candy contains 0g of fiber, the net carbs would also be 12g per piece.
Net Carbs in Russell Stover Sugar-Free Coconut Candy
To calculate net carbs, we take the total carbohydrates and subtract fiber:
Total Carbs: 12g
Fiber: 0g
Net Carbs = Total Carbs – Fiber
= 12g – 0g
= 12g
So the net carbs per piece (28g) of Russell Stover sugar-free coconut candy is 12g.
This candy is made with maltitol syrup, which is a sugar alcohol used as a sweetener. Sugar alcohols are typically subtracted from total carbs when calculating net carbs.
If we subtract half the sugar alcohols, the net carbs would be approximately:
Total Carbs: 12g
Sugar Alcohols: 10g
Net Carbs = Total Carbs – (Sugar Alcohols/2)
= 12g – (10g/2)
= 12g – 5g
= 7g
So per piece of this candy, the net carbs could be estimated between 7-12g depending on how you treat sugar alcohols.
Daily Net Carb Intake
The amount of net carbs you can eat per day varies based on your nutrition goals:
– Standard ketogenic diet (SKD): Around 20-50g net carbs per day
– Low-carb diet: Typically under 130g net carbs per day
– Very low-carb (VLC): Around 20-50g net carbs per day
So at 7-12g net carbs per piece, the Russell Stover sugar-free coconut candy can potentially fit into a keto diet in moderation. It’s a higher carb treat, so you’d need to account for the carbs and limit your intake to stay within your daily carb goal.
Here’s how many pieces of the coconut candy you could have depending on your net carb target:
| Net carb target | Pieces allowed |
|---|---|
| 20g net carbs/day | 1-2 pieces |
| 30g net carbs/day | 2-3 pieces |
| 50g net carbs/day | 3-5 pieces |
So if you’re following a standard keto diet of around 20-50g net carbs per day, you’d probably want to limit your intake to 1-5 pieces depending on your exact carb target. Consuming more than that may put you over your carb limit.
Those following a typical low-carb diet with more flexibility could potentially have 6-10 pieces and remain under 130g net carbs. But intake should still be limited and accounted for.
Tips for Staying in Ketosis
Here are some tips if you’re aiming to stay in ketosis while enjoying Russell Stover sugar-free coconut candy:
– Be mindful of your servings. Limit intake to 1-5 pieces max depending on your diet.
– Account for the carbs. Subtract the coconut candy carbs from your daily total carb allowance.
– Don’t rely on it as a main fat source. The candy is high in fat but not enough to sustain ketosis alone.
– Focus on whole foods. Make sure to also eat plenty of low-carb vegetables, protein, and healthy fats.
– Stay hydrated. Drink extra water to account for increased urination that may occur from sugar alcohols.
– Watch for side effects. Sugar alcohols like maltitol may cause digestive issues in some people when over-consumed.
– Test ketones. Use urine test strips to ensure you’re still producing ketones despite having the occasional coconut candy.
Overall, the sugar-free coconut candy can be integrated into a keto diet in small amounts. But it shouldn’t become a daily indulgence or replacement for more nutritious low-carb foods. Moderation and tracking intake is key to maintaining ketosis.
Glycemic Index
The glycemic index (GI) is a scale that rates how quickly foods raise blood sugar levels after consumption.
Low GI foods (55 or below) are digested and absorbed slower, causing a gradual rise in blood sugar. High GI foods (70 or above) are digested and absorbed quicker, leading to a rapid spike in blood glucose.
Most sugar-free products made with sugar alcohols like maltitol have a lower GI than sugar. One study found that maltitol syrup (the sweetener used in Russell Stover coconut candy) has a GI of 35 [1].
This means the coconut candy should have a relatively low effect on blood sugar compared to high GI sweets. However, individuals can respond differently to sugar alcohols. Some may experience more of an increase in blood glucose than others.
Limiting intake to a serving or two is advised, especially for diabetics or those with blood sugar regulation issues. The candy is lower GI than regular sugar-containing versions but not as low as non-starchy vegetables or high protein foods.
Comparison to Regular Candy
Here’s how the sugar-free coconut candy compares to regular, sugar-containing coconut candy in terms of carb content:
| Candy Type | Total Carbs | Net Carbs |
|---|---|---|
| Sugar-free coconut candy (1 oz/28g) | 12g | 7-12g* |
| Regular coconut candy (1 oz/28g) | 20g | 20g |
*Net carbs range accounts for subtracting sugar alcohols.
As you can see, the sugar-free version contains fewer total and net carbs than regular coconut candy. However, the sugar-free candy is still a high carb treat compared to many low-carb foods.
Some benefits of choosing sugar-free over regular candy include:
– Lower carb impact
– Lower calorie density
– Lower glycemic impact
– No added sugar
However, sugar-free candy is highly processed and provides minimal nutritional value. It’s best for an occasional treat, not as a dietary staple. Moderation is key, even when choosing sugar-free options.
Ingredients
Here is the ingredient list for Russell Stover sugar-free coconut candy [2]:
– Milk chocolate flavor (maltitol syrup, palm kernel oil, nonfat dry milk, soy lecithin, natural and artificial flavors)
– Coconut
– Water
– Maltitol syrup
– Cellulose gel
– Cellulose gum
– Salt
The main ingredients providing sweetness without sugar are maltitol syrup and milk chocolate flavoring made with maltitol.
Maltitol is a sugar alcohol that provides sweetness similar to sugar, but with fewer carbs and calories because it’s not fully digested and absorbed. It has about half the calories of sugar per gram.
The coconut provides flavor and some texture. Cellulose gel and cellulose gum are likely used as thickeners to give the candy a chewy consistency.
Overall, this candy has a short and simple ingredient list compared to some other sugar-free products. But it does contain processed ingredients including sugar alcohols that don’t work well for some people.
Cost Analysis
Russell Stover sugar-free coconut candy costs around $6 for a 7 oz bag at many grocery and retail stores.
Here’s a cost breakdown per serving and per gram of net carbs:*
| Serving Size | Grams of Net Carbs | Cost per Serving | Cost per Gram of Net Carbs |
|---|---|---|---|
| 1 piece (28g) | 7-12g | $0.43 | $0.04-0.06 |
| 5 pieces (140g) | 35-60g | $2.14 | $0.04-0.06 |
*Based on 7 oz bag costing $6
The per serving cost ranges from $0.43 for one piece up to $2.14 for 5 pieces. And the per carb gram cost is $0.04-0.06 based on the net carb range.
Compared to fresh low-carb foods like avocados, eggs, and leafy greens, the coconut candy is far more expensive as a carb and calorie source. But it provides a sweet flavor and candy-like satisfaction that basic low-carb foods may lack.
As an occasional indulgence, the added cost could be worthwhile for some low-carb dieters. But relying on it too frequently can add up financially. Getting most nutrition from real whole foods is ideal for both health and budget.
Low-Carb Sweet Alternatives
Here are a few ideas for other low-carb candy alternatives to consider:
– 85% dark chocolate – Usually around 3g net carbs for a 1 oz serving
– Chocolate-covered nuts – Lower in carbs than candy if chocolate coating is minimal
– Homemade coconut haystacks – Often under 5g net carbs each
– Stevia chocolate – Uses stevia plant extract instead of sugar alcohols
– YumEarth candies – Made with sugar alcohols and stevia
– SmartSweets – Low-sugar gummy candies made with allulose
– Halotop or Enlightened – Low-carb ice cream options
– Choczero – Sugar free chocolate bars sweetened with monk fruit
– Lily’s – Stevia-sweetened chocolate chips and chocolate bars
Having an occasional treat can help satisfy cravings when on a low-carb diet. But it’s best to choose lower carb options, watch portions, and not overindulge.
Conclusion
Russell Stover sugar-free coconut candy contains 7-12g net carbs per 28g piece. Consuming 1-5 pieces can potentially fit into a keto diet depending on your daily carb limit. Moderation is key, as is focusing on nutritious whole foods for your main nutrition intake.
While sugar-free candy has fewer carbs and calories than the regular versions, keep in mind it’s still processed and high carb compared to most low-carb diet staples. Use it sparingly as a substitute for higher carb candies to help restrict carbs and sugars. But don’t let it replace a well-balanced low-carb diet focused on whole foods.
With mindful intake, Russell Stover sugar-free coconut candy can be an occasional low-carb sweet treat option without kicking you out of ketosis. But it’s best not to have it every day or in large quantities. Account for the carbs and enjoy in moderation along with a healthy low-carb eating plan.
