Sour Patch Kids receive a FoodScore of 0/100, primarily due to their extremely high content of added sugar and classification as an ultra-processed food.
This candy contains 80g of added sugar per 100g, contributing to its 0/100 FoodScore.
Sour Patch Kids are classified as a NOVA 4 food, indicating they are ultra-processed.
With 367 calories per 100g and no protein or fiber, this food offers minimal nutritional value.
It provides 0% DV for all essential vitamins and minerals listed, including iron and calcium.
Scores -55 points above the other category average (55/100 across 36 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
80g
160% of Daily Value
Sodium
83mg
4% of Daily Value
+
What it brings to the table
Nothing notable — but nothing harmful either.
−
What holds it back
Added sugar (80g)-25
Ultra-processed (NOVA 4)-10
Empty calories-15
Why it scores 0
Sour Patch Kids score 0 out of 100, reflecting a complete lack of beneficial nutrients and significant negative factors. The most substantial penalty comes from its extremely high added sugar content, with 80g per 100g serving. This alone incurs a 25-point penalty, far exceeding daily recommended limits. Additionally, its classification as a NOVA 4 ultra-processed food results in a 10-point penalty, indicating it has undergone extensive industrial processing and typically contains high levels of unhealthy ingredients. The food also receives a 15-point penalty for being empty calories, meaning it provides a high calorie count without contributing essential vitamins, minerals, protein, or fiber. It contains 0g of protein, 0g of fiber, and 0% of the Daily Value for all listed micronutrients like potassium, calcium, iron, and vitamins A, C, D, B12, and folate. To achieve a higher score, Sour Patch Kids would need to drastically reduce added sugar, incorporate beneficial nutrients like fiber or protein, and move away from its ultra-processed formulation.
Health benefits
What the nutrients in sour patch kids actually do for you, grounded in established dietary science.
No Saturated or Trans Fats
Sour Patch Kids contain no saturated fat or trans fat, which are types of fats that dietary guidelines recommend limiting. Diets high in saturated and trans fats are associated with an increased risk of heart disease by raising LDL, or 'bad,' cholesterol levels. While this candy is free of these specific fats, this characteristic alone does not make it a healthy choice given its overall nutritional profile. It's important to consider the entire nutritional composition of a food rather than focusing on the absence of a single negative component.
Sodium-Conscious Choice
With only 83mg of sodium per 100g, Sour Patch Kids can be considered a low-sodium food. The Dietary Guidelines for Americans recommend limiting sodium intake to help maintain healthy blood pressure and reduce the risk of cardiovascular disease. For individuals monitoring their sodium intake, this candy does not contribute significantly to daily sodium limits. However, the overall nutritional impact, particularly its high sugar content, outweighs this single positive attribute for general health.
Zero Cholesterol
Sour Patch Kids contain zero cholesterol, which is a dietary component that some individuals monitor, especially those with specific health concerns. Dietary cholesterol is found only in animal products, and since this candy is plant-based, it naturally contains none. While dietary cholesterol has less impact on blood cholesterol levels for most healthy individuals than saturated and trans fats, its absence can be a consideration for those following specific dietary recommendations. This characteristic is a natural result of its ingredient composition rather than an intentional health benefit.
Gluten-Free by Ingredient
Based on typical ingredients, Sour Patch Kids are generally considered gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity. Gluten is a protein found in wheat, barley, and rye, and avoiding it is crucial for those who cannot tolerate it. While this food does not contain gluten-containing grains, it's always advisable for individuals with severe allergies or sensitivities to check product labels for certification or cross-contamination warnings. This attribute addresses a specific dietary need rather than offering broad nutritional benefits.
Sour Patch Kids receive a FoodScore of 0/100, primarily due to their extremely high content of added sugar and classification as an ultra-processed food.
How to eat it
Sour Patch Kids are a popular candy, typically consumed as an occasional treat rather than a staple in a balanced American diet. They are designed for direct consumption and are not usually incorporated into meals or complex recipes. Given their high sugar content and lack of nutrients, they are best enjoyed in very small, infrequent portions as a discretionary item.
To manage sugar intake, consider portioning a small amount of Sour Patch Kids into a separate dish rather than eating directly from the bag.
Pairing this candy with a meal rich in protein and fiber may help mitigate the rapid blood sugar spike from its high sugar load.
Store Sour Patch Kids in a cool, dry place to maintain their texture and prevent them from melting or sticking together.
Things to keep in mind
The primary caution with Sour Patch Kids is their extremely high added sugar content (80g per 100g). Excessive sugar intake is linked to increased risk of dental cavities, weight gain, and chronic diseases like type 2 diabetes and heart disease. Due to their high sugar and acidic coating, frequent consumption can also contribute to tooth enamel erosion. Individuals with diabetes or those managing blood sugar levels should avoid or consume these candies with extreme caution and in very limited quantities. There are no widely documented common allergies or specific drug interactions associated with the ingredients in Sour Patch Kids at normal serving sizes.
No, Sour Patch Kids are not considered healthy. They receive a FoodScore of 0/100 due to their very high added sugar content (80g per 100g) and lack of essential nutrients like protein, fiber, vitamins, and minerals. They are classified as an ultra-processed food and offer minimal nutritional value.
Are Sour Patch Kids good for weight loss or diabetes management?
Sour Patch Kids are not good for weight loss or diabetes management. Their high calorie count (367 calories per 100g) combined with 80g of added sugar can contribute to weight gain and cause rapid spikes in blood sugar, making them unsuitable for individuals managing diabetes.
Are Sour Patch Kids ultra-processed?
Yes, Sour Patch Kids are classified as a NOVA 4 ultra-processed food. This means they have undergone extensive industrial processing and are typically made with ingredients like refined sugars, artificial flavors, and colors, with little to no whole food components.
What are the main ingredients in Sour Patch Kids?
The main ingredients in Sour Patch Kids typically include sugar, invert sugar, corn syrup, modified corn starch, and tartaric acid. These contribute to their sweet and sour flavor profile and chewy texture, but offer little nutritional benefit.
What are some healthier alternatives to Sour Patch Kids?
For a sweet and sour treat, consider alternatives like fresh fruit (e.g., berries with a squeeze of lemon), unsweetened dried fruit, or fruit-based snacks with no added sugar. These options provide natural sweetness, fiber, and essential nutrients.
Do Sour Patch Kids contain any vitamins or minerals?
No, Sour Patch Kids contain virtually no vitamins or minerals. A 100g serving provides 0% of the Daily Value for potassium, calcium, iron, magnesium, zinc, and vitamins A, C, D, B12, and folate. They are considered 'empty calories' due to this lack of micronutrients.
Can eating Sour Patch Kids affect dental health?
Yes, frequent consumption of Sour Patch Kids can negatively affect dental health. Their high sugar content and acidic coating contribute to tooth decay and can erode tooth enamel over time, increasing the risk of cavities.