How Many Calories in Chewing Gum

Chewing gum might seem insignificant when it comes to calories, but it can still contribute to your daily intake, especially if you chew multiple pieces a day. The calorie content of chewing gum varies depending on whether it’s sugar-free or regular. A standard stick of sugar-free chewing gum typically contains around 2 to 5 calories, while a stick of regular gum with sugar may contain between 10 and 15 calories. While the numbers are small, the difference lies in what kind of gum you choose and how often you chew it.

Calorie Count by Type

Sugar-free chewing gum is the most common type sold in the UK and includes brands like Extra, Orbit, and Airwaves. These usually contain artificial sweeteners such as xylitol, sorbitol, or aspartame, which add negligible calories. One piece of sugar-free gum averages about 2 calories and is unlikely to affect your diet unless consumed in large quantities.

On the other hand, regular chewing gum, which contains added sugars, has a higher calorie content. A piece of this type can contain 10 to 15 calories, most of which come from sugar. Chewing three to five pieces of regular gum a day could add an extra 30 to 75 calories, not a lot, but potentially relevant for those strictly tracking intake.

Nutritional Breakdown

Chewing gum provides minimal nutritional value. Sugar-free varieties have no fat, no protein, and only trace carbohydrates from sugar alcohols. Regular gum contains small amounts of sugar, usually around 2 to 3 grams per piece  which makes up the bulk of the calories.

There are no vitamins, minerals, or fibre in most types of gum. Some novelty or functional gums claim to include caffeine or added vitamins, but these are not widely used and their nutrient levels remain very low. In both cases, the gum base is made from synthetic materials that the body does not digest, and which pass through the system unchanged.

Health Benefits

Despite its low calorie content, chewing gum can offer a few practical health benefits. Sugar-free gum can help stimulate saliva production, which supports oral hygiene by neutralising acid and reducing plaque build-up. This can contribute to a lower risk of cavities when chewed after meals. Some studies also suggest chewing gum may help reduce appetite or increase feelings of fullness in the short term, although the effect is usually minor.

In addition, chewing gum has been linked to improved concentration and stress reduction in some settings, particularly during tasks requiring focus or when managing cravings. The act of chewing itself may offer a distraction from snacking or smoking for some individuals.

Downsides to Consider

The downsides of chewing gum mostly depend on the type and quantity consumed. Sugar-containing gum contributes to tooth decay, just like other sweets. Regular chewing of sugary gum, particularly outside of meals, can increase the risk of cavities and dental problems.

Even sugar-free gum has its limitations. Some artificial sweeteners used in sugar-free varieties, such as sorbitol and xylitol, can cause bloating, gas, or diarrhoea when consumed in excess. This is especially common in people who chew large amounts throughout the day. Overuse may also lead to jaw tension or headaches in some cases.

Chewing gum is also considered a processed product, and while it's low in calories, it doesn’t provide nutrition. Relying on it as an appetite suppressant may backfire if it delays real hunger, leading to overeating later on.

Impact on Your Diet

For most people, chewing gum doesn’t significantly impact daily calorie intake. Sugar-free gum in particular is virtually negligible, making it a safe choice for those following calorie-controlled, low-sugar, or low-carb diets. Regular gum, though slightly higher in calories, can still be included without much concern if used occasionally.

Where gum may affect your diet more subtly is through behaviour. Using gum as a snack replacement might help curb cravings temporarily, but it’s not a substitute for nutrient-dense food. Chewing it to suppress hunger long-term can undermine energy levels and lead to stronger hunger later. Used strategically, it can support better habits but it should not replace actual meals or snacks.

Glycaemic Index (GI)

Sugar-free gum has a very low glycaemic index, usually close to zero. The artificial sweeteners used do not cause significant spikes in blood sugar, making sugar-free varieties suitable for people with diabetes or anyone managing blood glucose levels.

Regular chewing gum, however, contains added sugar and has a moderate to high glycaemic index. While each piece contains only a small amount of sugar, it can still cause minor blood sugar changes, especially if chewed frequently or in large amounts.

How Is Chewing Gum Made?

Chewing gum is made by combining a synthetic gum base with sweeteners, flavourings, and softeners. The gum base is a non-digestible material derived from plastics or resins, which gives the product its chewy texture. Once mixed, the gum is rolled, cut into pieces, and coated with a glaze or powder to prevent sticking.

Sugar-free gums replace sugar with sugar alcohols or artificial sweeteners. Flavourings are added either as a layer or mixed directly into the base. The entire process is highly mechanised and designed for consistency, shelf stability, and long-lasting flavour.

Ingredients in Chewing Gum

Most chewing gum includes a gum base, sweeteners (either sugar or sugar alcohols like xylitol or sorbitol), flavourings (often peppermint, spearmint, or fruit), and preservatives. Sugar-free gum often includes aspartame, acesulfame K, or stevia. A hard outer coating may be applied using calcium carbonate or talc.

None of these ingredients are absorbed as nutrients, and the base itself is indigestible. While generally safe in moderation, chewing gum is highly processed and should not be considered a food source.

Healthy Alternatives

If you're chewing gum to freshen breath, sugar-free gum is your best bet, especially varieties containing xylitol, which has oral health benefits. For those using gum to reduce snacking, alternatives include drinking water, herbal tea, or having a small protein-based snack like nuts or yoghurt. Natural mints without added sugar or breath freshening sprays may also offer a low-calorie solution.

If you're concerned about artificial sweeteners or digestive side effects, look for gum made with natural flavours and fewer additives. Some brands now offer organic or biodegradable chewing gums that use chicle (natural latex) instead of synthetic bases.

Summary

A piece of sugar-free chewing gum contains around 2 to 5 calories, while regular chewing gum can contain 10 to 15 calories per piece. Though low in calories, gum offers little to no nutritional value and should be used in moderation. Sugar-free versions have a very low glycaemic index and may support oral health, but excessive use can lead to digestive discomfort. While chewing gum won’t ruin your diet, it also won’t improve it,  use it mindfully, and don’t let it replace real food or hydration.