How many carbs is in a watermelon blow pop?

A watermelon blow pop is a classic summertime candy that many people enjoy. However, if you are watching your carbohydrate intake or have diabetes, you may be wondering exactly how many carbs are in one of these sweet treats. In this article, we will breakdown the nutrition facts and carb count for a single watermelon blow pop.

What is a Watermelon Blow Pop?

A watermelon blow pop is a hard candy lollipop with a bubblegum center, made by the Charms Candy Company. The hard outer shell is watermelon flavored and dyed red to resemble a watermelon. When you lick through the outer shell, you reach the soft, chewy green bubblegum in the center. Blow pops get their name from the fact that you can blow a bubble with the bubblegum once the outer shell is gone.

Blow pops come in a variety of fruit flavors like cherry, grape, orange, and strawberry. But watermelon is one of the most iconic and popular. Many people enjoy the combination of the sweet, fruity hard candy shell with the fun texture of blowing bubbles with the gum.

Watermelon Blow Pop Nutrition Facts

So how many carbohydrates are actually in one watermelon blow pop? Let’s take a look at the nutrition facts to find out.

The nutrition information for a single regular-size watermelon blow pop is as follows:

  • Calories: 40
  • Total Fat: 0g
  • Sodium: 5mg
  • Total Carbohydrates: 10g
  • Sugars: 7g
  • Protein: 0g

The key number we are looking for here is the total carbohydrate count, which is 10 grams per lollipop. This number represents the total grams of carbohydrates from both sugar and starch in the product.

Breaking Down the Carb Count

Where do these 10 grams of carbs come from exactly? Let’s take a closer look at the components of the blow pop to understand the carb sources.

The Hard Candy Shell

The outer hard shell is made mostly of sugar. Sugar in its pure form contains no fat, protein, or nutrients – it is 100% carbohydrate. The nutrition facts show that 7 of the grams of carbs come specifically from sugars. This sugar content comes primarily from the hard candy shell.

Most of this sugar is sucrose, also known as table sugar. Sucrose is a disaccharide made up of two simple sugars – glucose and fructose. It is broken down during digestion into these simple sugar units which are absorbed into the bloodstream.

The Bubblegum Filling

The bubblegum center contributes the remaining 3 grams of carbohydrates. Bubblegum is made from a synthetic gum base, corn syrup, sugars, and flavorings. The corn syrup contains glucose, another simple sugar. The added sugars also boost the carbohydrate content.

Bubblegum contains less sugar than the hard candy shell, which is why the carb count is lower. However, the chewing motion causes the gum to release its flavors and sugars continuously, leading to a prolonged exposure to carbohydrates.

Role of Carbs in Health and Diabetes

Now that we know a watermelon blow pop contains 10g total carbs, how does this fit into a healthy diet? And how does it impact blood sugar levels for people with diabetes?

Carbohydrate Intake Recommendations

The recommended daily intake of carbohydrates for adults is as follows:

  • 130g per day for a 2,000 calorie diet
  • 45-65% of total daily calories

However, experts recommend focusing on the types of carbs you eat rather than the quantity. Complex carbohydrates like vegetables, fruits, and whole grains are healthier choices than simple or processed sugars.

Watermelon blow pops would fall into the category of simple, sugary carbs with minimal nutritional value. While the occasional lollipop may be fine, they should not make up the bulk of your daily carbohydrate intake.

Effect on Blood Sugar Levels

For people with diabetes, carbohydrates impact blood sugar levels. The total carb content and type of carbs influence the blood sugar response.

Simple sugars like sucrose and corn syrup can lead to rapid spikes in blood glucose. Complex carbs like starches break down more slowly and have less of an effect. Fiber slows digestion, which also helps curb blood sugar spikes.

Given the simple sugars in a watermelon blow pop, it would likely cause a rapid rise in blood glucose levels. People with diabetes need to be mindful of counting these carbs in their diet and balancing them out with healthier choices.

Tips for Enjoying Watermelon Blow Pops in Moderation

Here are some tips for enjoying watermelon blow pops in moderation as part of a healthy lifestyle or diabetes diet:

  • Have just one as an occasional treat – don’t overindulge.
  • Pair it with a source of protein, fiber or healthy fat to help balance out the sugar content.
  • Eat slowly and savor it – don’t devour it mindlessly.
  • Account for the 10g carbs in your daily meal plan.
  • Test your blood sugar before and after eating one if you have diabetes.
  • Consume plenty of low-carb vegetables and proteins throughout the rest of the day.
  • Drink water to help cleanse your palate and prevent overeating.
  • Don’t give them to children on a frequent basis.

As long as you practice moderation and account for the carb content, watermelon blow pops can be part of an overall healthy approach to nutrition and diabetes management. Be mindful of portions and pair them with low-carb choices to balance out your intake.

Comparisons to Other Fruit Snacks

How does the carb count of a watermelon blow pop compare to other fruity candy and snack options? Here is a look at the carbs in a few comparable treats:

Candy/Snack Total Carbs (grams)
Watermelon blow pop (1 pop) 10
Starburst Fruit Chews (3 pieces) 13
Skittles (16 pieces) 24
Pixy Stix (1 stick) 13
Fruit by the Foot (1 roll) 13
Fruit Roll-Ups (1 roll) 13
Welch’s Fruit Snacks (10 pieces) 22

As you can see, a single watermelon blow pop contains fewer carbs than comparable candies. But keep in mind that the serving sizes vary – blow pops are often eaten one at a time, while you may eat multiple pieces of candy like Skittles or Starburst in one sitting.

Overall, most fruit-flavored and fruit-shaped candy has a high carb content due to all the added sugars. So it’s best to enjoy them in moderation as part of an otherwise balanced diet.

Healthier Snack Alternatives

If you are looking for snack options that are lower in carbs and sugars than watermelon blow pops, here are some healthier alternatives to try:

  • Fresh fruit like watermelon, berries, apple slices, or grapefruit.
  • Veggies with hummus or guacamole.
  • High-fiber crackers with peanut butter.
  • Greek yogurt with cinnamon.
  • Cottage cheese and fruit.
  • Hard boiled eggs.
  • Nut mixes without added sugars.
  • Edamame.
  • Protein smoothie.

Focus on whole, minimally processed snacks that offer nutrition, fiber, protein, and healthy fats. This helps slow digestion, promote more stable blood sugar levels, and give you longer lasting energy.


A watermelon blow pop contains approximately 10 grams of carbohydrates, mainly from the simple sugars in the hard candy shell and the corn syrup in the gum filling. While they can be enjoyed occasionally as part of a balanced diet, blow pops and other fruit candies should not make up a large percentage of someone’s daily carbohydrate intake, especially for people with diabetes.

Moderation is key – consume watermelon blow pops in small quantities and balance them out with low-carb, high-nutrition choices for the rest of your meals and snacks. Consider eating some fresh fruit like watermelon when craving something sweet and fruity. And as always, keep an eye on portion sizes of all sweets and treats that can quickly add up in carbs and calories.

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