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How Your Favorite Halloween Candy Stacks Up Nutritionally

October 27, 2025

It might not be a superfood, but candy is part of the fun on Halloween. The key, says Samantha Oldman, RD, a registered dietitian with Hartford HealthCare, is knowing what you’re eating – and enjoying it mindfully.

“You can absolutely enjoy your favorite candy,” says Oldman. “The key is mindfulness and balance. When you slow down and really savor it, one bite at a time, you often need less to feel satisfied.”

So, how do your favorite Halloween treats compare nutritionally? Here’s how they stack up.

1. Chocolate bars

Chocolate bars like Snickers or Milky Way pack a mix of sugar, fat and a small amount of protein from nuts or milk. A fun-size Snickers has about 80 calories and 4 grams of fat — which explains why it feels so satisfying.

“Chocolate is very satisfying because it contains fat,” says Oldman. “Fat coats our stomach lining and takes the longest to leave. It can also coat our mouth and increase satisfaction at the very first bite.”

If you’re looking for balance, mini bars are your best bet. They offer flavor and texture variety — caramel, nougat and chocolate — without overdoing the sugar.

> Related: Is Chocolate Good for Your Heart? 

2. Dark chocolate

When it comes to candy with a nutritional edge, dark chocolate is a clear standout. It’s lower in sugar than milk chocolate and rich in antioxidants that can benefit heart health.

“Dark chocolate has antioxidants that can benefit heart health,” says Oldman. “In moderation, it’s a great choice when you want something rich but not overly sweet.”

Choose bars that are at least 70% cocoa. A small square goes a long way, and pairing it with fruit or nuts adds fiber and healthy fats to round it out.

> Related: 6 Health Benefits of Dark Chocolate

3. Peanut butter cups

Peanut butter cups offer a mix of sugar, protein and healthy fat — which makes them more filling than candies made purely of sugar. A single mini cup has about 45 calories and 1 gram of protein.

“These have a little protein and healthy fat from the peanuts, which helps you feel full,” says Oldman. “That balance makes them a more satisfying option than candy that’s pure sugar. Due to the balance of flavors, it also hits many craving points at once.”

If you’re craving something salty-sweet, peanut butter cups are one of the better options. Just stick to one or two minis.

> Related: 4 Reasons to Eat More Peanut Butter

4. M&M’s

These colorful bites may be mostly sugar, but portion control works in your favor. A fun-size pack has around 90 calories — less than most candy bars — and their small size encourages slower eating.

“M&M’s are great because they’re naturally portion-controlled,” Oldman says. “They also work well for mindful eating — their size makes them easy to savor one by one.”

You can also sprinkle a few into homemade trail mix with nuts or popcorn to add crunch and sweetness without going overboard.

5. Candy corn

We know – it’s controversial.

Candy corn is pure sugar, but a few pieces won’t throw you off track. Ten kernels clock in at about 70 calories and virtually no fat.

“Candy corn gets a bad reputation, but there’s nothing wrong with enjoying a few pieces,” says Oldman. “It’s colorful, festive and can definitely satisfy that seasonal craving.”

If you love it, portion a small handful and pair it with something salty like pretzels for contrast and balance.

6. Licorice

Licorice can actually be one of the lighter options, thanks to its low fat content. But since it’s high in sugar and easy to keep snacking on, portion size matters most.

“Licorice can actually be a lighter candy option because it’s lower in fat,” says Oldman. “You just want to keep portions in check since it’s easy to overdo.”

A couple of twists are plenty — the chewy texture makes it last longer, helping you savor every bite.

> Related: What’s the Healthiest Candy? And Other Tips for a Healthy Halloween

Here’s what it comes down to

Halloween candy doesn’t need to have a bad rap – it’s something to look forward to.

“Candy is part of the experience,” says Oldman. “It’s about giving yourself permission to enjoy it, without going overboard.”

So don’t be afraid to grab your favorites – it isn’t just for the trick-or-treaters.