Fall is here — and with the cooler weather comes bag after bag of Halloween candy on display at your local drugstore. Walking down all of those aisles stuffed with sweet, spooky treats sure makes it tempting to pick up a few.

While Halloween candy wouldn’t be classified as a health food, that doesn’t mean you can’t enjoy any without feeling guilt afterward. “My philosophy is that you can have these things in moderation,” says Amy Gorin, RDN, owner of Amy Gorin Nutrition in Jersey City, New Jersey.

There are a few strategies you can use to keep yourself in check. “One thing that I like to suggest is to only buy Halloween candy the week of — or maybe even the day before — Halloween so that it’s not sitting around your house and you’re not inclined to eat it before trick-or-treaters come over,” says Natalie Rizzo, RD, New York city-based registered dietitian.

When you do head to the store for bulk Halloween candy, pick up ones that come in bite-size, individually wrapped packaging, says Gorin — and see if you can limit yourself to one or two. Take a long time to chew on a piece of candy so that you really savor the flavor and feel satisfied after just a little bit, suggests Gorin.

A study found that people ate about two more pieces of candy when it was placed in clear bowls near their desks versus in opaque containers further away from them.

Another tip: Store your Halloween candy on a top shelf in a sealed container so it’s out of sight, says Samantha Cassetty, RD. “That way when you’re reaching for it, you’re doing so with purpose and mindfulness,” she says. A study published in the International Journal of Obesity found that people ate about two more pieces of candy when it was placed in clear bowls near their desks versus when candy was stored in opaque containers further away from them.

But what if you do down a whole bag of candy corn or peanut butter cups in one sitting? “Obviously, it’s a hard time of year — if you’re at an office, there’s probably a candy bowl, and if your kids are trick or treating, it’s hard to say, ‘I’m not going to touch it,’” says Gorin. “If you have more than planned, just start over right away. Say, ‘OK, I ate too much candy, and right now I’m going to stop.'”

Contents

Are office snacks making you fat? This is why.

March 30, 201801:39

Now that you know how to snack on Halloween candy wisely, it’s time to figure out what you should have. Along with our experts, we’ve sized up the nutritional labels of some of the most popular Halloween candies, with a strong focus on calories, portion size and sugar content so that you can make better choices in the lead-up to Oct. 31. (To keep things in perspective, the American Heart Association recommends limiting added sugar intake to 37 grams for men and 25 for women per day.)

Nutritionist Pick #1: Trolli Sour Brite Crawlers

One serving — eight pieces — of these brightly colored gummy worms comes in at 100 calories and 14 grams of sugar. Cassetty points out that due to their flavor and texture, oftentimes a smaller amount of gummies goes a long way — so you may not find the need to polish off eight worms. If you eat three of them, you’re taking in just north of five grams of sugar. “I know that there’s a bunch of artificial junk in there and things you don’t want to be doing everyday, but they’re chewy, so you can eat them slowly,” says Cassetty. (And remember: The longer you take to finish a piece of candy, the more satisfied you’ll feel.)

Nutritionist Pick #2: Snack-Size Reese’s Peanut Butter Cups

A single peanut butter cup has 110 calories and 11 grams of sugar. Despite the sugar content, it’s still a top choice given that it’s individually wrapped and does have some protein (two grams) and fiber (one gram), says Gorin. “The protein and fiber will help keep you fuller longer,” she says.

Nutritionist Pick #3: Charms Blow Pop

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Although this lollipop with gum in the center has 13 grams of sugar, it’s only 70 calories. The low calorie count and the fact that sucking on one will occupy you for a while make this choice another acceptable treat. “It takes a while to eat, so you’re satisfying that craving for sweet over a period of time,” says Rizzo.

The Best — and Worst — of the Rest (in That Order)

Of course, the Halloween candy options are practically endless. Here are how some of the other popular picks fare.

Snickers Miniatures

Like Reese’s Peanut Butter Cups, a four-piece serving of Snickers Minatiatures does offer you some protein (three grams) and fiber (one gram), which can help keep you full. But one serving has 170 calories and 18 grams of sugar. Gorin likes this candy if you only eat one, which knocks your sugar intake down to less than five grams.

TWIX Caramel Cookie Bars Minis

Three of these bite-size crunchy candies come to 150 calories and 15 grams of sugar. That’s why Cassetty suggests sticking to one individually wrapped piece, which’ll set you back only five grams of sugar. “Re-think how you approach candy,” says Cassetty. “Instead of looking at it as, ‘I can only have one,’ view that one piece as a treat.”

Kit Kat Minis

“I like chocolate candies more, especially if they come in small packages,” says Rizzo. These tiny Kit Kats clock in at 170 calories and 17 grams of sugar for four pieces. Again, our experts recommend limiting yourself to one piece to stay under five grams of sugar.

Twizzlers Strawberry Twists

Rizzo notes that while some chocolate candies may have more sugar than Twizzlers, they’re at least giving you a little fiber and protein. But at 120 calories and 16 grams of sugar for three pieces, Twizzlers aren’t a terrible choice if you eat less than the serving size. Cassetty suggests limiting yourself to one Twizzler (so that you stay at about five grams of sugar) and taking your time eating it. “One Twizzler seems like a decent way to get a sweet fix,” she says. Gorin adds that because it can be difficult to stop at one, focus on taking small bites and enjoying the experience.

Tootsie Roll Minis

“Tootsie Rolls are chewy, so you can take your time to enjoy them,” says Cassetty. Four mini Tootsie rolls have 150 calories and 19 grams of sugar but no protein or fiber. As our experts have advised for the other candies on our list, cut down the serving size and stick to one piece to limit your sugar intake. One mini Tootsie Roll has less than five grams of sugar.

Brach’s Candy Corn

Ah, candy corn — you’ve sadly earned the lowest score of all Halloween candies. A serving size of candy corn — 19 pieces—is 140 calories and 28 grams of sugar. Since candy corn comes in a bag (and not in smaller portions), this one doesn’t get very high marks. “If you have three pieces, it’s not so bad, but most people don’t do that,” says Rizzo.

We Went Without Added Sugar for 10 Days. Here’s What Happened.

Dec. 29, 201703:05

How to Adult-ify Your Halloween Candy Craving

Classic Halloween candies aren’t your only choice if you have a hankering for something sweet. Consider satiating your craving with individually wrapped 1-ounce pieces of dark chocolate, which have health benefits that super-sugary, relatively nutrient-free Halloween candy doesn’t, says Gorin. (For example, according to a study published in the Journal of Cardiovascular Pharmacology, dark chocolate contains antioxidants —known as flavanols — that could protect your heart.) Rizzo is a fan of Kind minis, which clock in at only 100 calories and have varieties made with dark chocolate, along with more nutritional value than candy.

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This Is What 100 Calories of Your Favorite Halloween Candies Looks Like

Trick-or-treat! Yes, it’s about that time, and with Halloween season approaching, we’re not wasting any time cracking down on preparations for the spooky and sugary sweet festivities that are about to be underway. As you’re perusing the candy aisle at your grocery store looking for Halloween candy to pass out to eager trick-or-treaters and put into bowls or goodie bags for your guests who come to your Halloween party, we wanted to give you an idea of just how many calories are in some of these cherished candies.

Warning: this information may slightly injure your soul and childhood memories, but know that we are exploiting these calculations in the name of health. It’s time you know just how many calories these little, seemingly harmless candies are packing.

Here are 20 of your favorite Halloween candies broken into 100 calories fragments so you know just how many calories you’re consuming.

1

Sour Patch Kids

Ann Marie Langrehr

100 calories = about 12 Sour Patch Kids

First, they’re sour, and then they’re sweet. Twelve Sour Patch Kids amount to 110 calories, so tear off the head of one and that’s about 100 calories. The question is what’s your favorite flavor: lime, lemon, orange, cherry, or blue raspberry?

$4.35 at AMAZON Buy Now 2

Butterfinger (mini size)

Ann Marie Langrehr

100 calories = about 2 pieces

There’s something oddly pleasant about the sticky residue that coats the top of your molars after munching on this chocolate peanut butter filled treat. Two of these mini size treats totals to about 93.33 calories. For comparison, one classic Butterfinger bar (54 grams) is 250 calories. Don’t forget to brush your teeth after nibbling on this “crispety, crunchety” chocolate candy.

$32.49 at AMAZON Buy Now 3

Brach’s Candy Corn

Ann Marie Langrehr

100 calories = about 13.5 pieces

No Halloween-themed party is complete without a bowl of sweet candy corn. You can eat 15 pieces of Brach’s Candy Corn for 110 calories, which mean that each one is 7.33 calories. So, 13.5 pieces are equivalent to 99 calories. What’s in candy corn exactly? Essentially, it’s just a little tri-colored triangle made of 10 different kinds of added sugars and food coloring as well as gelatin and sesame oil.

$6.60 at AMAZON Buy Now

RELATED: The easy way to make healthier comfort foods.

4

Hershey’s Bars (snack size)

Ann Marie Langrehr

100 calories = about 1.5 bars

Hershey’s is the most quintessential chocolate bar on the market, which means trick-or-treaters are bound to get several of the snack size bars in their sack by the end of the night. About 1.5 of Hershey’s snack size bars is equivalent to 100 calories, so be sure to munch mindfully if you’re trying to cut back on calories.

$19.49 at AMAZON Buy Now 5

Skittles (fun size)

Ann Marie Langrehr/Eat This, Not That!

100 calories = 1 and 2/3 packets

If a rainbow actually tastes like Skittles, we’re here for it—but only if it’s 1 and 2/3 of the fun-size packets because we don’t want to devote more than 100 calories to this sugary snack! Just one fun-size Skittles packet has 11 grams of added sugar.

$16.98 at AMAZON Buy Now 6

Twix Bars (mini size)

Ann Marie Langrehr

100 calories = 2 pieces

Twix Minis are the perfect way to get your fix of that special caramel, milk chocolate, and crunchy cookie combination. The math was fairly simple for this one, as three minis clock in at 150 calories, meaning each piece is 50 calories. To compare, two of the normal size Twix cookies amount to 250 calories, so definitely opt for the mini size to cut over half of the calories.

$8.29 at AMAZON Buy Now 7

Brach’s Mellocreme Pumpkins

Ann Marie Langrehr

100 calories = 3 and 1/3 pumpkin candies

Mellowcreme Pumpkins are the brainchild of Brach’s, and they are the only type of candy on this list that was specifically made for Halloween. Mellocremes are made with almost all of the same ingredients as its candy corn relative.

$6.63 at AMAZON Buy Now 8

Kit Kat (miniatures)

Ann Marie Langrehr

100 calories = 2 and 1/3 Kit Kats

Kit Kats really give us a break on calories when they’re packaged in miniature form. The fact that you can have two and then some is enough incentive for us to want to splurge on this airy, chocolate-covered wafer treat.

$11.65 at AMAZON Buy Now 9

Starbursts

Ann Marie Langrehr

100 calories = 5 pieces

Starbursts are another Halloween candy that’s easy to score a lot of during trick-or-treat. You can enjoy five of these chewy taffy squares for 100 calories.

$8.35 at AMAZON Buy Now 10

Milky Way (mini size)

Ann Marie Langrehr

100 calories = 2 and 2/3 pieces

Whether you’re pro Milky Way or not, the fact is you can almost three of the miniatures bites for 100 calories.

$3.69 at TARGET Buy Now 11

Swedish Fish

Ann Marie Langrehr

100 calories = about 5 pieces

Five pieces are equivalent to 110 calories, which is why the tail is missing on the fifth fish gummy that’s front and center.

$2.29 at TARGET Buy Now 12

Snickers (mini size)

Ann Marie Langrehr

100 calories = 2 and 1/3 pieces

Whoever snickers at the idea of crunchy peanuts in a caramel-infused nougat treat is missing out because Snickers bars are one of our favorite candies from childhood. You can have a little over 2 of the miniature kinds for just 100 calories.

$2.49 at TARGET Buy Now 13

Nerds (mini boxes)

Ann Marie Langrehr

100 calories = about 2 boxes

One mini box of gotta-have grape Nerds has 45 calories, so two boxes slide in at about 10 calories under the 100-calorie mark, but you get the idea!

$2.69 at TARGET Buy Now 14

Reese’s Cups (miniatures)

Ann Marie Langrehr

100 calories = 2 and 1/3 cups

Peanut butter and chocolate may just be the most irresistible combination known to humankind. If you’re watching your calories, you’ll be pleased to learn that you can snack on a little over 2 miniature cups for 100 calories. This is much less than the 220 calories two normal size cups contain.

$4.69 at TARGET Buy Now 15

Jolly Ranchers

Ann Marie Langrehr

100 calories = about 4 pieces

For 100 calories, you can enjoy a Jolly Rancher of each flavor: blue raspberry, cherry, green apple, and grape. Just be prepared to have a colorful tongue!

$3.29 at TARGET Buy Now 16

Three Muskateers (mini size)

Ann Marie Langrehr

Technically, four pieces amount to 104 calories, but we’ll let those extra four calories slide.

$3.79 at TARGET Buy Now 17

Twizzler Twists (mini size)

Ann Marie Langrehr

100 calories = about 3 pieces

Three pieces of these bite-size licorice candies clock in at 90 calories, so you can have the head of that 12th Sour Patch Kid for the additional 10 calories!

$13.76 at AMAZON Buy Now 18

M&Ms (fun size packets)

Ann Marie Langrehr

100 calories = 1 and 1/2 packets

Did you ever spell out “Boo” with your M&Ms or was that just a me thing? Well, you can probably spell the b and half of the first o with 100 calories worth of the coated chocolate candy.

$3.59 at TARGET Buy Now 19

Smarties

Ann Marie Langrehr

100 calories = 4 rolls

You can have four rolls of Smarties for 100 calories, but does anyone actually like them that much to eat more than one roll?

$3.79 at TARGET Buy Now 20

Tootsie Pops

Ann Marie Langrehr

100 calories = about 1 and 3/4 suckers

How many licks does it take to get to the center of Tootsie Pop? OK, while the world may never truly know, what we do know is that about 1 and 3/4 of the Tootsie-filled sucker contains about 100 calories. How do you eat just 3/4 of a sucker?

The world may never know.

$3.39 at TARGET Buy Now

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The 6 Best and the 5 Worst Candies for Your Health

We’re in the thick of prime candy season. And it won’t stop once Halloween is over. After pumpkin-shaped peanut butter cups and bowls of candy corn come marshmallow Santas and candy canes. If you find yourself unwrapping more than your fair share of sweet treats this time of year, you’re far from alone. “Candy is in so many places — from the office to the supermarket to even your own house — during the Halloween season that it’s difficult to resist. That’s why it’s best to have an action plan in place to enjoy the candy in moderation,” says Amy Gorin, RDN, owner of Amy Gorin Nutrition in Jersey City, New Jersey.

Plus, there’s the fact that reaching for candy to satiate a sweet tooth may be in your genes anyway, according to a study published in May 2017 in the journal Cell Metabolism. Another review published in January 2016 in the Journal of Consumer Psychology suggested that planning for these indulgences may help you stick to healthy eating habits. So go ahead and embrace the sweet season — just do it in a smart way.

RELATED: The Ultimate Diet Plan for a Happier, Less-Stressed You

First, put candy out of sight, like in the back of your pantry, or in the freezer, says Gorin. When it’s not staring you in the face, “you’re not constantly tempted by it,” she says. Eating it as a planned part of dessert rather than when you’re running around or doing other things — like working, or driving in the car — will help you truly enjoy it. Of course, you can and should enjoy Halloween candy, but there comes a point where it loses its luster and you may be eating it out of habit, so get rid of it after a week, Gorin advises.

Above all else, choose what you like best. (Yes, even regardless of the best and worst choices below!) If you truly enjoy what you’re eating, you’ll be satisfied by it. That means don’t let “fat-free” labels or calorie counts sway you from what you truly know you want. Mia Syn, RDN, who’s in private practice in Charleston, South Carolina, puts it simply: “The best Halloween candy choice is one that you can savor and enjoy in moderation.”

Now onto the sweet stuff. Here are the healthiest (and least healthy) candies, per Gorin and Syn:

The 6 Healthiest Candy Options

1. UnReal Milk Chocolate Gems

“I’m really impressed with these,” says Gorin. “The candy contains no artificial flavor or color, and the coloring comes from natural sources, like hibiscus and turmeric.” Because these contain a fair amount of sugar, though, you’ll want to stick with mini 0.42-ounce (oz) bags, which are available on Amazon and make the perfect single serving.

What’s Inside 140 calories per oz, 7g fat, 4.5g saturated fat, 18g carbohydrate, 15g sugar, 3g protein

UnReal Milk Chocolate Gems Nutrition Info

2. Endangered Species Dark Chocolate Bites

These chocolates are low on the sugar scale, and two squares contain 3 grams (g) of fiber, too. That’s because the high level of cocoa (88 percent) means the the sugar content is lower. What’s more: “Research shows regularly eating a small amount of dark chocolate may help heart health by lowering risk of heart disease and stroke,” says Gorin. But again, be sure to enjoy in moderation, as these treats also contain saturated fat, which can instead be harmful to your heart if eaten in excess, according to the American Heart Association. The organization recommends taking in no more than 13 g of saturated fat per day.

What’s Inside 120 calories for two pieces, 9g fat, 6g saturated fat, 8g carbohydrate, 2g sugar, 2g protein

Dark Chocolate Bites with 88 percent Cocoa Nutrition Info

3. Peanut M&M’s

It’s got peanuts, which means you’ll get protein and fiber, which help prevent blood sugar spikes and overindulging, says Syn.

What’s Inside 90 calories per “fun-size” pack, 5g fat, 2g saturated fat, 10.5g carbohydrate, 9g sugar, 1.5 g protein

M&M’s Peanut Fun-Size Chocolate Candies Nutrition Info

RELATED: What Candy Can People With Diabetes Eat and How Much Is Safe?

4. Snickers

Surprised? Although Snickers is relatively higher in calories than other candy, Gorin recommends a “fun-size” bar because it’s more likely to leave you satisfied, thanks to its filling protein. “It also has less sugar than some other candies that are almost entirely pure sugar,” she says.

What’s Inside 80 calories per “fun-size” bar, 3.5g fat, 1.5g saturated fat, 11g carbohydrate, 9g sugar, 1g protein

Snickers Original Fun-Size Nutrition Info

5. Reese’s Peanut Butter Cups

The satisfying combo of protein and (a small amount of) fiber makes this another good pick, says Gorin. Plus, around Halloween, it’s easy to find single cups (whereas they’re usually packaged as a double).

What’s Inside 110 calories per PB cup, 6.5g fat, 2g saturated fat, 12g carbohydrate, 11g sugar, 2.5g protein

Reese’s Peanut Butter Cups Nutrition Info

RELATED: 10 High-Fiber Foods to Add to Your Diet

6. Blow Pop

For the non-chocolate lovers, a Blow Pop can be a practical pick. “It has less sugar than many of the other candies out there, and because of the gum center, you can enjoy it for longer,” says Gorin.

What’s Inside 70 calories per pop, 0g fat, 0g saturated fat, 17g carbohydrate, 13g sugar, 0g protein

Charm’s Blow Pops Nutrition Info

The 5 Least Healthy Candy Options

1. Candy Corn

It has a reputation as being one of the most hated candies, and an October 2018 CandyStore.com survey on the best and worst Halloween candy suggests this festive confection is indeed the second-most hated — second to Circus Peanuts. But regardless of whether you agree, candy corn certainly isn’t the most nutritious way to satisfy your sweet tooth. “It contains more than double the sugar of a Snickers or Reese’s,” says Gorin.

What’s Inside 110 calories for 15 pieces, 0g fat, 0g saturated fat, 22g sugar

Candy Corn Halloween Candy Nutrition Info

2. Smarties

Yes, they’re low in calories, but those are purely empty calories, meaning “it’s devoid of nutrition,” says Syn. “They give your body energy it needs from calories but not the nutrition it needs, like protein and fiber,” she says.

What’s Inside 25 calories for 1 roll, 0g fat, 0g saturated fat, 6g carbohydrates, 6g sugar, 0g protein

Smarties Candy Rolls Nutrition Info

RELATED: How What You Eat Affects Your Teeth

3. Gummy Bears

Again, it’s pure sugar, so it’s unlikely to keep you as satisfied as chocolate, says Gorin.

What’s Inside 140 calories for 17 pieces, 0g fat, 0g saturated fat, 33g carbohydrates, 18g sugar, 2g protein

Haribo Goldbears Gummy Bears Nutrition Info

4. Jelly Beans

The package may get you because it says it’s fat free, but unless you absolutely love jelly beans — and can keep your portion reasonable — they’re still just sugar, says Gorin.

What’s Inside 100 calories per oz, 0g fat, 0g saturated fat, 25g carbohydrates, 20g sugar, 0g protein

Starburst Spooky Beans Nutrition Info

RELATED: 7 Foods With More Sugar Than You Think

5. Airheads

Packed with artificial colors and flavors and pure sugar, these may take you back to when you were a kid, but they won’t satisfy.

What’s Inside 60 calories per bar, 0g fat, 0g saturated fat, 15g carbohydrates, 11g sugar, 0g protein

Airheads Nutrition Info

Keto Oreo Cookies (Homemade Sugar-Free Oreos, Low Carb)

Mhhh… Oreos.
A crunchy chocolate cookie with a soft, creamy heart.
I openly confess my love to you.

Damn you keto diet for keeping me away from this sugar-heavy sin.
Or… does it?

Not anymore.
These Keto Oreo cookies have 1g net carbs per cookie.
1g!!!

That’s almost nothing, especially for a treat that truly doesn’t feel like it’s keto-friendly.
And they don’t only look like Oreos.

They taste like Oreos as well.
If you don’t believe me, try them!

Oh, and don’t forget to take a lot at my other keto-friendly candy copycats as well!
Keto Snickers, Keto Mounds Bars, Keto Ferrero Rocher… the list goes on!

OTHER POPULAR KETO CANDY COPYCATS:

  • Keto Snickers Bars
  • Keto Ferrero Rocher Fat Bombs
  • Keto “Nutella”
  • Keto Raffaello Fat Bombs
  • Keto Mounds Bars/ Bounty Bars
  • KETO OREO COOKIES INGREDIENTS:

    (You can find the exact amounts needed on the recipe card at the end of this post!)

  • finely ground almond flour
  • powdered erythritol + granulated erythritol:
    in my opinion, the BEST keto-friendly sweetener.
    – it doesn’t spike your blood sugar,
    – it’s completely safe and
    – has a very fresh & natural sweet taste.

    Because of it’s natural origin and natural production process (fermentation with a certain kind of yeast) I also consider erythritol to be paleo-friendly!

    Even though I’m a bit biased towards erythritol, you can use other granulated keto-friendly sweeteners that won’t spike your blood sugar as well, but be aware that you may have to add more or less sweetener if you do so.

    Erythritol is about 70% as sweet as sugar whereas other keto-friendly sweeteners like monk fruit and stevia are much sweeter than sugar.
    Simply taste a tiny amount of the dough + cream before oversweetening it and adjust accordingly.

  • eggs: one whole egg
  • baking cacoa powder (dutch processed cacoa powder):
    dutch processed cacoa powder has a very strong chocolate taste and because of that it’s ideal for low carb baking.

    You only need a very tiny amount to make chocolate keto treats.

  • vegetable oil: the vegetable oil should be heat-resistant and liquid at room temperature. I also recommend oil that doesn’t have a strong taste.

    The oil I used was avocado oil and I highly recommend it – it’s super heat-resistant and has a very mild taste.

  • (gluten-free) baking powder
  • sugar-free vanilla extract
  • one vanilla pod
  • softened butter: I recommend buying grass-fed butter – it’s higher in certain micronutrients and healthy fats and it contains a better ratio of omega-3 vs. omega-6 fatty acids.

    Leave the butter at room temperature for approx. 20-30 minutes for desired consistency.

  • HOW TO MAKE KETO OREO COOKIES:

    1. Mix the chocolate mixture:
    Mix the cacoa powder, vanilla extract, granulated erythritol & (avocado) oil.

    Crack in the egg and whisk the chocolate mixture until you get a smooth mass.

    2. Mix the flour mixture:
    In a separate bowl, mix the almond flour, baking powder, and salt.

    3. Mix the two mixtures:
    Mix the flour mixture and the chocolate mixture and knead with your hands until you get a slightly sticky but firm dough.

    Preheat your oven to 350°F/180°C.
    4. Roll out the dough & cut out the cookies:
    Place the dough between two sheets of parchment paper and roll it out until it’s approx. 5mm or 0.2″ thick.
    (It may be easier to split the dough into two or three parts to do this.)

    If the dough is still too sticky and you can’t roll it out properly don’t worry, that’s quite normal for this recipe.

    The two sheets of parchment paper prevent the dough from sticking to the rolling pin, but you can also wrap the dough in plastic wrap and chill it in the fridge for approx. 1-2 hours for easier rolling of the dough.

    Cut out the cookies using a 2″ (5cm) circle-shaped cookie cutter.
    5. Bake in the oven:
    Place the cookies on a baking tray lined with parchment paper and bake the cookies in the preheated oven for approx. 6-7 minutes.

    Take the cookies out of the oven and let them cool down completely.
    6. Make the cream:
    While the cookies are cooling down, add the softened butter, powdered erythritol, vanilla extract and inside of the vanilla pod into a large bowl and beat the butter until pale and fluffy.
    7. Add cream to the cookies:
    Place approx. 1 tbsp of the vanilla buttercream on one of the chocolate cookies and press another equally sized chocolate cookie on top.
    (Make sure the cookies are cold when you do this.)

    I used a frosting bag to do this but you can also use a spoon to do it.
    A frosting bag will give you “cleaner” looking Oreo cookies which is what I need for my blog pictures but I don’t think it’s necessary if you just want to eat them. 🙂

    8. Serve:
    Chill the finished keto oreos in your fridge for at least 1 hour before enjoying these little keto treats!

    HOW TO STORE THE KETO OREO COOKIES:

    I recommend to cover them with plastic wrap or place them in an air-tight container and store them in your fridge for up to a week.

    I don’t recommend to store them outside of your fridge because the buttercream will melt and leave you with a mess.
    Nutrition Info:
    One cookie (approx. 0.9 oz/26g) has 0.9g net carbs (2.8g total carbs and 1.9g dietary fiber), 12.3g fat, 4.5g protein, and 136 calories.

    The recipe yields about 10-11 cookies, depending on how thick and big your cookies are.
    Keep in mind that the nutrition info per serving may change depending on the size of your cookies.

    (I try to be as accurate as possible with this information, but values may vary because of natural occurring fluctuations and different products used.)

    Q: How do you include Erythritol in your calculations?

    A: The short answer is: I don’t, and I can tell you why.

    
Erythritol is a sugar alcohol which your body can’t digest.

    If you ingest it, it won’t spike your blood sugar & it won’t release insulin (which is a good thing if you want to stay in ketosis).

    It passes through our system basically “untouched”.
    Because of this, you can subtract the carbs from erythritol completely, which is what I always do.

    OTHER DELICIOUS KETO TREATS:

    Eager for more delicious keto treats? I’ve got you covered! Check out these posts too:

  • Velvety No Bake Keto Brownie Bites
  • Healthy No Bake Ferrero Rocher Keto Fat Bombs
  • Keto Coconut Almond Fat Bombs (Homemade Raffaello Coconut Balls)
  • Healthy No Bake Keto Snickers Bars
  • The Easiest Keto Peanut Butter Cookies Ever
  • Healthy No Bake Keto Coconut Bars (Homemade Mounds Bars/ Bounty Bars)
  • Chocolate Keto Mug Cake With Peanut Butter Core
  • CategoryCookies, Dessert, Keto, Low Carb, Snacks, VegetarianDifficultyBeginner

    Are these even real? Keto Oreo cookies that are sugar-free, gluten-free and certainly guilt-free! With only 1g net carbs per cookie, they’re 100% low carb!

    Yields10 ServingsPrep Time25 minsCook Time7 minsTotal Time32 mins Cookie Ingredients: ½ cup (2oz/60g) finely ground almond flour 6 tbsp (2.8oz/80g) granulated erythritol 1 egg 5 tbsp (1oz/30g) baking cacoa powder (dutch processed cacoa powder) 2 tbsp (1 fl.oz/28ml) vegetable oil (I recommend avocado oil) 1 tsp sugar-free vanilla extract ½ tsp (gluten-free) baking powder 1 pinch of salt Vanilla Cream Ingredients: ⅓ cup (3oz/90g) soft butter 3 tbsp (0.6oz/18g) powdered erythritol 1 tsp sugar-free vanilla extract 1 vanilla pod, scraped 1

    Mix the cacao powder, erythritol, vanilla extract, and vegetable oil in a large bowl.
    Add the egg and whisk until the ingredients have combined fully.

    2

    In a separate bowl, mix the almond flour and baking powder.
    Add a pinch of salt.

    3

    Add the flour mixture to the liquid chocolate mixture and start to combine both with your hands.
    Knead until you get a slightly sticky but firm dough.
    At this point, preheat your oven to 350°F/180°C.

    4

    Place the dough between two sheets of parchment paper and roll it out until it’s approx. 5mm or 0.2″ thick. (It may be easier to split the dough into two or three parts to do this.)
    If the dough is still too sticky and you can’t roll it out properly don’t worry, that’s quite normal for this recipe.
    The two sheets of parchment paper prevent the dough from sticking to the rolling pin, but you can also wrap the dough in plastic wrap and chill it in the fridge for at least 1-2 hours for easier rolling of the dough.

    5

    Cut out the cookies using a 2″ (5cm) circle-shaped cookie cutter.

    6

    Place the cookies on a baking tray lined with parchment paper and bake in the preheated oven for approx. 6-7 minutes.

    7

    Take the cookies out of the oven and let them cool down.

    8

    While the cookies cool down, beat the soft butter together with the powdered sugar and vanilla extract + inside of vanilla pod until pale and fluffy.

    9

    Place approx. 1 tbsp of the vanilla buttercream on one of the chocolate cookies and press another equally sized chocolate cookie on top.
    (Make sure the cookies are cold when you do this.)

    10

    Chill the cookies in the fridge for at least 1 hour before enjoying these little treats!

    Store covered with plastic wrap or in an air-tight container in your fridge for up to 1 week.

    *This post contains affiliate links. If you buy something through one of those links, I will receive a small commission at no extra cost to you.
    Thank you for supporting my site!

    Nutrition Facts

    Serving Size 1 cookie (approx. 1 oz/ 28g)

    Servings 10

    Amount Per Serving Calories 136 % Daily Value * Total Fat 12.3g19% Total Carbohydrate 2.8g1% Dietary Fiber 1.9g8% Protein 4.5g9%

    * Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

    Ingredients

    Cookie Ingredients: ½ cup (2oz/60g) finely ground almond flour 6 tbsp (2.8oz/80g) granulated erythritol 1 egg 5 tbsp (1oz/30g) baking cacoa powder (dutch processed cacoa powder) 2 tbsp (1 fl.oz/28ml) vegetable oil (I recommend avocado oil) 1 tsp sugar-free vanilla extract ½ tsp (gluten-free) baking powder 1 pinch of salt Vanilla Cream Ingredients: ⅓ cup (3oz/90g) soft butter 3 tbsp (0.6oz/18g) powdered erythritol 1 tsp sugar-free vanilla extract 1 vanilla pod, scraped

    Directions

    1

    Mix the cacao powder, erythritol, vanilla extract, and vegetable oil in a large bowl.
    Add the egg and whisk until the ingredients have combined fully.

    2

    In a separate bowl, mix the almond flour and baking powder.
    Add a pinch of salt.

    3

    Add the flour mixture to the liquid chocolate mixture and start to combine both with your hands.
    Knead until you get a slightly sticky but firm dough.
    At this point, preheat your oven to 350°F/180°C.

    4

    Place the dough between two sheets of parchment paper and roll it out until it’s approx. 5mm or 0.2″ thick. (It may be easier to split the dough into two or three parts to do this.)
    If the dough is still too sticky and you can’t roll it out properly don’t worry, that’s quite normal for this recipe.
    The two sheets of parchment paper prevent the dough from sticking to the rolling pin, but you can also wrap the dough in plastic wrap and chill it in the fridge for at least 1-2 hours for easier rolling of the dough.

    5

    Cut out the cookies using a 2″ (5cm) circle-shaped cookie cutter.

    6

    Place the cookies on a baking tray lined with parchment paper and bake in the preheated oven for approx. 6-7 minutes.

    7

    Take the cookies out of the oven and let them cool down.

    8

    While the cookies cool down, beat the soft butter together with the powdered sugar and vanilla extract + inside of vanilla pod until pale and fluffy.

    9

    Place approx. 1 tbsp of the vanilla buttercream on one of the chocolate cookies and press another equally sized chocolate cookie on top.
    (Make sure the cookies are cold when you do this.)

    10

    Chill the cookies in the fridge for at least 1 hour before enjoying these little treats!

    Store covered with plastic wrap or in an air-tight container in your fridge for up to 1 week.

    *This post contains affiliate links. If you buy something through one of those links, I will receive a small commission at no extra cost to you.
    Thank you for supporting my site!

    Keto Oreo Cookies (Homemade Sugar-Free Oreos, Low Carb)

    • 📋 Recipe Summary: A sugar free way to enjoy a favorite sandwich cookie.This is the best Sugar Free Copycat Oreo Cookies Recipe on the internet. Make your own chocolate sandwich cookie without the added sugar. ⏲️ Prep Time 2 hours Cook Time 20 minutes Total Time 2 hours 20 minutes 🥘 Jump to Recipe

      This recipe for Sugar Free Copycat Oreo Cookies tastes a lot like the real cookie.
      However, this cookie does not have all of the added sugar in it.

      Sugar Free Copycat Oreo Cookies

      This is for those of us who may miss a favorite cookie treat.
      Especially when we have had to give it up because of all of the sugar in it.

      The surprising thing about this recipe is that these cookies are not all that hard to make.
      This is good news to those of use who have had to go without the real thing and miss not eating it. This cookie is a good alternative especially for anyone avoiding sugar in their diet.

      I must say that I was in search of a sugar free chocolate sandwich cookie for a long time.

      Maybe you too remember when there actually was a sugar free Oreo cookie on the marker. Sadly, that cookie did not last long.

      To be honest, there really are not a lot of sugar free sandwich cookie that you can buy.
      It has been my experience that if you can even find one, it is pretty expensive and perhaps, filled with ingredients that do not always agree with the body. Hence, making your own cookie can be the best option out there.

      This is actually more basic sugar free cookie recipe than you may have thought it would be.

      It really comes down to making the parts of the cookie sandwich.
      Obviously, this sandwich cookie includes the chocolate cookies on the outside with the yummy soft white middle between them.
      As you can tell, this recipe comes down to baking a cookie recipe and a filling.
      Breaking down the recipe makes it a lot easier to think about making. That is in my opinion.

      There are a few ingredients that you will need to make these copycat cookies that you may not have on hand.

      For starters, you will need unsweetened cocoa powder for this recipe. You will also need a granular sugar alternative.

      This recipe calls for all purpose flour.
      However, you can make this gluten free by using a gluten free all purpose flour. Even better for some folks, make this recipe low in carbs by using a low carb all purpose flour (please do not use a baking mix) instead of the regular version. I like to use carbalose low carb flour.

      Here is what else you may need to buy for this recipe.

      Sugar free powdered sugar is needed for the center of this cookie. I do have a recipe for sugar free powdered sugar that you can find here.

      Here are some similar recipes that you may also like.

      • Soft and Chewy Sugar Free Chocolate Chip Cookies.
      • 3 Ingredient Sugar Free Peanut Butter Cookies.
      • Sugar Free Crispy Cocoa Cookies.

      Keep up to date with my recipes

      You can check out my guide on baking with sugar alternatives on Amazon

      I have some great tips on which alternatives may work in a recipe such as this one.

      Be sure to follow me on facebook and subscribe to my recipes via email to keep up to date as well.

      Sugar Free Copycat Oreo Cookies

      The recipe for Sugar Free Copycat Oreo Cookies

      As mentioned, you will need a few ingredients for this recipe that you may not have on hand.

      For starters, you will need unsweetened cocoa powder for this recipe. You will also need a granular sugar alternative.

      Also, this recipe calls for all purpose flour.
      However, you can make this gluten free by using a gluten free all purpose flour. Even better for some folks, make this recipe low in carbs by using a low carb all purpose flour (please do not use a baking mix) instead of the regular version. I like to use carbalose low carb flour.

      Here is what else you may need to make this Sugar Free Copycat Oreo Cookies recipe.

      Sugar free powdered sugar is needed for the center of this cookie. I do have a recipe for sugar free powdered sugar that you can find here.

      What you will need to make this cookie recipe.

      • Unsweetened Cocoa Powder– 1 1/3 cups.
      • All Purpose Flour– 1 1/2 cups. Make this gluten free by using a gluten free all purpose flour. Or, you can make this recipe low in carbs by using a low carb all purpose flour (please do not use a baking mix) instead of the regular version. I like to use carbalose low carb flour.
      • Salt- 1/4 teaspoon (basically a pinch).
      • Butter- 1 cup (two sticks) softened to room temperature.
      • Granular Sugar Alternative – 2 cups equivalent to sugar.
      • Vanilla Extract– 1 teaspoon.
      • Eggs- 2.
      • Sugar Free Powdered Sugar 3 cups.
      • Butter- 1 cup (two sticks) softened to room temperature. This is for the center. Shortening works.
      • Optional- extract, such as Vanilla Extract– 1 teaspoon for center flavoring.

      How to make Sugar Free Copycat Oreo Cookies

      • Whisk or sift together the unsweetened cocoa powder, flour ,and the salt in a medium. Set this bowl aside.
      • In a mixing bowl, cream together the butter with the sugar alternative. Mix until somewhat creamy.
      • For the next step we are going to add the contents from the first bowl (flour etc) to the mixing bowl. Do this by adding half of the ingredients at a time, stirring between additions. Then combine in the vanilla extract and eggs to the mixing bowl.
      • Line a short rimmed baking pan with parchment paper. Roll out the dough on that parchment paper. Tip- divide the dough into halves or thirds and sprinkle with a bit of flour or cocoa as needed while rolling it out. Also, rolling it out between two pieces of parchment paper will make this task easier as well. Roll the dough to 1/2-1/4″ thickness.
      • Place the pans with the rolled out dough into the refrigerator for at least and 1 1/2 hours.

      Instructions for making this cookie.

      • When you are ready to make your cookies, prep a cookie/baking sheet for nonstick and preheat your oven to 350.
      • Remove the rolled out cookie dough from the refrigerator and proceed to cut out the cookies using a round cookie round cutter or similar product .
      • Place the cut out cookie circle on to the cookie/baking sheet taking sure that the edges do not touch (at least 1/2″ apart).
      • Bake for 18-20 minutes or until the edges of the cookies begin to get hard. Remove from oven and allow to cool on a rack.

      To make the center icing.

      • Cream together your remaining ingredients.
      • When cookies are cooled, simply spread the creamed icing on to one side of a cookie and make a sandwich.

      The Recipe Card for Sugar Free Copycat Oreo Cookies

      5 from 1 vote Sugar Free Copycat Oreo Cookies Prep Time 2 hrs Cook Time 20 mins Total Time 2 hrs 20 mins

      A sugar free way to enjoy a favorite sandwich cookie.This is the best Sugar Free Copycat Oreo Cookies Recipe on the internet. Make your own chocolate sandwich cookie without the added sugar.

      Course: cookies, Dessert, Snack Cuisine: American Keyword: chocolate, cocoa, cookie, copycat, sugar free Servings: 24 Depending on size of cookie Calories: 181 kcal Ingredients

      • 1 1/3 cups Unsweetened Cocoa Powder
      • 1 1/2 cups Flour AP
      • 1/4 tsp Salt
      • 1 cup Butter softened room temperature.
      • 2 cups Splenda
      • 1 tsp Vanilla Extract
      • 2 Egg

      Middle of the cookie

      • 3 cups Sugar Free Powdered Sugar
      • 1 cup butter

      Instructions

      1. Whisk or sift together the unsweetened cocoa powder, flour ,and the salt in a medium bowl. Set this bowl aside.

      2. In a mixing bowl, cream together the butter with the sugar alternative. Mix until somewhat creamy. For the next step we are going to add the contents from the first bowl (flour etc) to the mixing bowl. Do this by adding half of the ingredients at a time, stirring between additions. Then combine in the vanilla extract and eggs to the mixing bowl.

      3. Line a short rimmed baking pan with parchment paper. Roll out the dough on that parchment paper. Roll the dough to 1/2-1/4″ thickness. Place the pans with the rolled out dough into the refrigerator for at least and 1 1/2 hours.

      4. When you are ready to make your cookies, prep a cookie/baking sheet for nonstick and preheat your oven to 350. Remove the rolled out cookie dough from the refrigerator and proceed to cut out the cookies using a round cookie round cutter or similar product . Bake for 18-20 minutes or until the edges of the cookies begin to get hard. Remove from oven and allow to cool on a rack.

      5. To make the center icing.
      6. Cream together your remaining ingredients until you reach your desired consistency .When cookies are cooled, simply spread the creamed icing on to one side of a cookie and make a sandwich.

      Recipe Notes

      Please see recipe post for details.

      Nutritional Information is only an estimate and can vary especially with ingredients that are used.

      As mentioned, you will need a few ingredients for this recipe that you may not have on hand.

      For starters, you will need unsweetened cocoa powder for this recipe. You will also need a granular sugar alternative.

      Also, this recipe calls for all purpose flour.
      However, you can make this gluten free by using a gluten free all purpose flour. Even better for some folks, make this recipe low in carbs by using a low carb all purpose flour (please do not use a baking mix) instead of the regular version. I like to use carbalose low carb flour.

      Nutrition Facts Sugar Free Copycat Oreo Cookies Amount Per Serving Calories 181 Calories from Fat 144 % Daily Value* Fat 16g25% Saturated Fat 10g63% Cholesterol 54mg18% Sodium 166mg7% Potassium 91mg3% Carbohydrates 9g3% Fiber 2g8% Sugar 1g1% Protein 2g4% Vitamin A 490IU10% Calcium 14mg1% Iron 1.1mg6% * Percent Daily Values are based on a 2000 calorie diet.

      Thanks so much for visiting!

      If you decide to make this recipe, please stop back and let me know how it turned out for you. Also, if you have any tips or tweaks to the recipe to share, please do so in the comment section below. My readers like to stop by periodically for updates on the recipes. Reading the comments below is helpful to these readers and hopefully to you too!!

      Looking for a recipe that is not on my site?
      Please let me know and I will will on getting that recipe for you.
      Happy baking, eating, and enjoying life!

      Nutritional Information is only an estimate and can vary especially with ingredients that are used.

      You can see items that have been featured on my Sugar Free Sunday Spotlight here.

      updated 7/19

      • Trending

        Candy corn is a common Halloween snack.

        Halloween is all about costumes and candy. While you may have outgrown dressing up as your favorite comic book character and going door-to-door yelling “trick or treat,” chances are the seasonal candies still end up in your grocery cart.

        Tell Us About Your Haunted Higways

        From the classic candy corn to fun size favorites, we’ve broken down the nutritional information on six common Halloween candies.

        1. Candy Corn

        Brach’s Classic Candy Corn

        Serving Size: 22 pieces

        Amount Per Serving:

        • Calories: 140
        • Total Fat: 0 grams
        • Saturated Fat: 0 grams
        • Trans Fat: 0 grams
        • Cholesterol: 0 miligrams
        • Sodium: 115 miligrams
        • Total Carbohydrate: 36 grams
        • Sugars: 28 grams
        • Protein: 0 grams

        2. Nerds

        Wonka Strawberry Nerds

        Serving Size: 1 12 ounce box

        Amount Per Serving:

        • Calories: 45
        • Total Fat: 0 grams
        • Sodium: 0 miligrams
        • Total Carbohydrates: 11 grams
        • Sugars: 11 grams
        • Protein: 0 grams

        3. Tootsie Rolls

        Tootsie Roll Midgees Candy

        Serving Size: 13 pieces

        Amount Per Serving:

        • Calories: 140
        • Total Fat: 3 grams
        • Saturated Fat: 0.5 grams
        • Trans Fat: 1 gram
        • Cholesterol: 0 miligrams
        • Sodium: 15 miligrams
        • Total Carbohydrates: 28 grams
        • Sugars: 20 grams
        • Protein: 1 gram

        4. Snickers

        Snickers Fun Size

        Serving Size: 2 bars

        Amount Per Serving:

        • Calories: 160
        • Total Fat: 8 grams
        • Saturated Fat: 3 grams
        • Trans Fat: 0 grams
        • Cholesterol: 5 miligrams
        • Sodium: 85 miligrams
        • Total Carbohydrates: 21 grams
        • Sugars: 17 grams
        • Protein: 3 grams

        5. Skittles

        Skittles Fun Size

        Serving Size: 1 fun size package

        Amount Per Serving:

        • Calories: 61
        • Total Fat: 1 gram
        • Saturated Fat: 0 grams
        • Trans Fat: 0 grams
        • Cholesterol: o miligrams
        • Sodium: 2 miligrams
        • Total Carbohydrates: 14 grams
        • Sugars: 11 grams

        6. Reese’s Peanut Butter Cups

        Reese’s Peanut Butter Cups Miniatures

        Serving Size: 5 pieces

        Amount Per Serving:

        • Total Fat: 13 grams
        • Saturated Fat: 5 grams
        • Trans Fat: 0 grams
        • Cholesterol: 5 miligrams
        • Sodium: 130 miligrams
        • Total Carbohydrate: 26 grams
        • Sugars: 23 grams
        • Protein: 4 grams

        You know that Halloween candy isn’t exactly medicinal, but there’s something especially wrong-seeming about candy corn. It bears so little resemblance to the vegetable it’s named after that it should be, in and of itself, alarming.

        Getty Images

        Just in time to suck joy out of everyone’s second favorite Halloween treat (chocolate trumps all, obviously), Charles Platkin, PhD, executive director of the New York City Food Policy Center at Hunter College and editor of DietDetective.com, recently assessed candy corn’s ingredients. Here are the scariest facts:

        1. Candy corn contains 12 ingredients. Contrary to popular opinion that candy corn is all sugar, the candy is actually made up of a dozen ingredients: Four different kinds of sweeteners, including sugar, corn syrup, dextrose, and honey, but also the food dyes Yellow 6, Yellow 5, and Red 3, lab-made ingredients that are often vilified for questionable side effects.

        2. Candy corn’s colors could be carcinogenic. While Yellow 6 is FDA-approved, it’s been found to cause tumors in animal testing, according to a report on the risks of food dyes published by the Center for Science in the Public Interest (CSPI). Both Yellow 6 and Yellow 5 also run the risk of being contaminated by cancer-causing substances or chemicals that can become cancer-causing once they enter the body — something that’s definitely not written on the package.

        Meanwhile, scientists found convincing evidence that Red 3 causes cancer in animals. While the risk led maraschino cherry makers to swap it out for Red 40, the original Red 3 is still used in candy corn. It’s unclear how much candy corn you’d have to eat to affect your health.

        3. One of candy corn’s ingredients can trigger itching and hives. While approved for use in the U.S., the coloring Yellow 5 has been linked to rare but sometimes severe allergic reactions, an outcome that could be linked to those impurities it picks up in manufacturing, according to the CSPI report. Because the ingredient adds nothing to food besides making it look prettier, consuming the ingredient could be considered an unnecessary risk.

        4. One of its ingredients can make kids go bonkers. Yellow 5, gotta love it: The CSPI report also warns that this coloring can trigger hyperactivity in children, with enough research completed back in 2012 to convince researchers that evidence of a link between artificial food coloring and children’s behavior “too substantial to dismiss.” As if the sugar high kids get from candy corn isn’t enough to spook parents — particularly on Halloween.

        5. It provides approximately zero nutritional value. Although 19 candies serve up 140 calories (that’s 7.5 calories per kernel, and all carbs, FWIW), the only trace of nutrients come from the candy’s sesame oil, which happens to be high in vitamin E, according to Platkin. Too bad the treat contains way more sugar than sesame oil. ¯\_(ツ)_/¯.

        6. It contains traces of animal hides and bones. Candy corn is made with gelatin, a protein made from animal sources. (So no, it’s not remotely vegetarian.)

        7. The candy’s hard outer coating comes from bugs. Candy corn’s firm, smooth coating is listed as confectioner’s glaze on the ingredient label, but the stuff is also known as lac-resin, a coating that comes straight from lac bugs, bright red insects that are found in Asia.

        While we eat food made from bugs all the time (hi, honey!) and this doesn’t necessarily pose any safety issues, it’s still good to know when food is made from a chef that has six legs and a set of antennae. At least the coating isn’t made from the bugs themselves. It comes from their encrustations, which the tree sap-feeding larvae leave behind on twigs. Unfortunately, they still look like this:

        8. Its shelf life is freakishly long. Sugar itself is a natural preservative that can prolong a food’s shelf life. But candy corn also contains 70 milligrams of salt, another preservative that could help explain why an open bag of candy corn can last up to six months. (While a sprinkle of salt here and there won’t exactly kill you, it’s sneaky AF to find the seasoning hidden in foods that taste more sweet than salty, amiright?!)

        9. There’s nothing natural about candy corn’s flavor. Artificial flavoring is responsible for candy corn’s taste. One reason why that taste is so hard to describe (Waxy? Sweet? W/E) could be that “artificial flavoring” can include any of the 700 additives permitted by the FDA, or the 2,000 other chemicals that aren’t directly regulated by the FDA, but sanctioned by the food industry, according to Platkin. (Can you name even half as many foods?)

        Get all the ~FiTsPiRaTiOn~ directly in your feed. Follow Facebook.com/CosmoBod.

        Follow Elizabeth on Twitter and Instagram.

        Elizabeth Narins Senior fitness and health editor Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at Cosmopolitan.com, where she wrote about fitness, health, and more.

        What’s Halloween without piles of candy — and what’s candy without the fat and sugar, wreaking havoc on our waistlines?

        Although candy has little — if any — redeeming nutritional value, you don’t have to forgo it altogether on the sweetest of sugary holidays, said Heather Mangieri, a spokeswoman for the American Dietetic Association.

        “Don’t have endless amounts, but one to three pieces” of candy on Halloween night isn’t bad, Mangieri told MyHealthNewsDaily.

        MyHealthNewsDaily took at look at 37 of the most popular Halloween candies — from Blow Pops to Skittles, Baby Ruths to 100 Grands — and found the five best and five worst of these for your health, based on their fat and sugar content. Take a look to see where your favorite candy landed on our list:

        The best

        1. Jolly Ranchers: Three of these hard candies have 70 calories, no fat and 11 grams of sugar. It’s hard to do much better than that.

        2. Blow Pops: This 18-gram candy-gum combo has 60 calories, no fat and 13 grams of sugar.

        3. Gobstoppers: Nine pieces of this everlasting treat have 60 calories, no fat and 14 grams of sugar.

        4. Pixy Stix: There are 60 calories, 0 grams of fat and 15 grams of sugar in seven straws of this fruit-flavored candy.

        5. Candy corn: Nineteen pieces of this ultimate Halloween candy has 140 calories, no fat and 32 grams of sugar.

        The worst

        1. Mr. Goodbar: A 49-gram Mr. Goodbar will cost you 250 calories, 17 grams of fat (including seven grams of saturated fat) and 23 grams of sugar.

        2. NutRageous: Another nutty candy, a 51-gram NutRageous bar, will run you 260 calories, 16 grams of fat (including five grams of saturated fat) and 22 grams of sugar.

        3. Snickers: Maybe a Snickers bar really should be a meal on its own. A 59-gram bar has 280 calories, 14 grams of fat — (including five grams of saturated fat) and 30 grams of sugar.

        4. Baby Ruth: A 60-gram bar has 280 calories, 14 grams of fat (including 8 grams of saturated fat). It also has 33 grams of sugar, the second-highest sugar total among the candies examined, better only than a 60-gram 3 Musketeers candy bar that has 40 grams of sugar (though a 3 Musketeers bar has only eight grams of total fat).

        5. Mounds: The only candy on our “Worst 5” list to not have peanuts, a 49-gram bar of this coconut treat has 230 calories, 13 grams of fat and 21 grams of sugar. It also has 10 grams of saturated fat, the most of any of the 37 surveyed candies.

        Most candies have a lot of sugar, so it’s better to find sweets that are low in fat, or fat-free, Mangieri said.

        Candies on “the least healthy list are things that have a higher amount of saturated fats,” Mangieri said. Saturated fats can increase levels of artery-clogging cholesterol and raise the risk of heart disease.

        When giving out treats to kids, it’s better to stick to healthier items like sugar-free gum, popcorn, pretzel packs and raisin boxes, Mangieri said. For example, a 1-ounce (28-gram) serving of pretzels has 110 calories, one gram of fat and less than one gram of sugar. And a quarter of a cup of raisins has 130 calories, no fat and 29 grams of sugar, in addition to fiber, protein, potassium, iron and calcium.

        Candy is one of the top three expenses for Halloween – the average American consumer plans to spend $17.99 on candy this year, compared to $20.75 on costumes and $14.54 on decorations, according to the National Retail Federation.

        Ask the Diet Doctor: Anatomy of a Candy Corn Oreo

        Halloween candy has been lining store shelves for at least a month now, and if it’s not hard enough to resist buying those gigundo-sized bags of chocolate bars, there’s now another October-31-inspired treat to tempt you: Last week Nabisco released Candy Corn Oreos in Target stores. As you may guess, this version is white vanilla wafers sandwiching yellow and orange cream. Following up on my popular Anatomy of a Cadbury Crème Egg post, I wanted to take a closer look at these colorful cookies.

        When you take a quick glance at the nutrition facts and compare them to regular Oreos, things don’t appear that different:

        Oreos Candy Corn Oreos
        • 160 calories vs. 150 calories
        • Both have 7 grams of fat
        • 24 grams of carbohydrates vs. 21 grams
        • Regular Oreos even have a little less sugar: 14 grams vs. 12 grams

        And both ingredients lists contain the usual suspects that you’d expect in a high-sugar, refined-carbohydrate, empty-calorie treat: sugar, enriched flour, high fructose corn syrup, and some fortified vitamins.

        But this is a great example of why you need to read the nutrition facts carefully. A little closer look reveals that a serving of Oreos is three cookies while a serving of Candy Corn Oreos is two cookies. So while the food labels look almost identical, there is 28 percent more sugar, 40 percent more calories, and 31 percent more carbohydrates in Candy Corn Oreos than in regular Oreos.

        The increase in sugar is evident as soon as you open the package—you’re hit with such an intense wave of sweetness, you’d think you just opened a bag of confectionary sugar. The cookies are so sweet you probably won’t eat more than one, and if you are looking to burn off those calories, here are some things that you can do:

        • 9 minutes of jumping jacks
        • 9 minutes of mountain climbers
        • 23 minutes of cleaning your house
        • 16 minutes of weeding your flower bed

        At 75 calories and almost 1 1/2 teaspoons of sugar per cookie, you can probably find better ways to splurge away your discretionary calories, as in the end they don’t even taste like candy corn.

        How many calories in one candy corn

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