You’re at the movies. The lights dim. You reach into that crinkly plastic bag and pull out a strawberry twist. It’s iconic. But then that nagging thought hits you—the one about your teeth, your blood sugar, and that 3:00 PM energy crash you’re trying to avoid. You start wondering exactly how much sugar is in Twizzlers and if they’re actually "better" for you than a candy bar.
Most people assume that because Twizzlers are low-fat, they’re a "guilt-free" snack. Marketing in the 90s really leaned into that. It worked. People bought into the idea that chewy licorice was the healthy alternative to a Snickers. Honestly? It’s a bit of a nutritional trap.
While they don’t have the saturated fats found in chocolate, they are essentially a delivery system for refined carbohydrates and sweeteners.
Breaking Down the Numbers
Let's get specific. If you look at a standard serving size—which the Hershey Company defines as three "Twists" (about 33 grams)—you are looking at 15 grams of sugar.
That might not sound like a total disaster. But wait. Who actually stops at three? Most of us are halfway through the bag before the trailers even finish. If you eat six twists, you've just knocked back 30 grams of sugar. To put that in perspective, the American Heart Association suggests a daily limit of about 25 grams for women and 36 grams for men. You’ve hit your daily limit in about four minutes of chewing.
The sugar isn't just one type, either. If you check the label, you'll see corn syrup listed first, followed by enriched wheat flour, and then sugar. This is a double whammy for your glucose levels. Because the "structure" of a Twizzler is largely white flour, your body breaks that starch down into simple sugars almost instantly.
Why the Texture Matters
Have you ever noticed how Twizzlers don't really melt? They're waxy. That's because they aren't actually licorice in the traditional sense. Real licorice uses extract from the Glycyrrhiza glabra root. Twizzlers Strawberry Twists use artificial flavorings and a lot of cornstarch.
This creates a high glycemic load.
When you eat a candy with fat or protein—like peanut butter cups—the fat slows down the absorption of the sugar. With Twizzlers, there is zero fat. Nothing is standing between that corn syrup and your bloodstream. You get a massive spike. Then the inevitable dip. It makes you reach for more. It’s a cycle.
The Ingredients You Aren't Tracking
Sugar is the main culprit, but it’s not the only thing influencing how your body processes a Twizzler. They contain glycerin and palm oil to keep them shelf-stable and "bendy." While these aren't sugars, they contribute to the calorie density.
Let's look at the "hidden" sugars. Corn syrup is a liquid sweetener made from cornstarch. It’s primarily glucose. Then you have standard granulated sugar (sucrose). When these combine with the refined wheat flour, your insulin response is aggressive.
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- Total Calories per serving: 120
- Total Carbohydrates: 27g
- Sugars: 15g
- Fat: 0.5g
If you compare this to something like Red Vines, the numbers are remarkably similar, though Red Vines often use slightly fewer ingredients. The takeaway? How much sugar is in Twizzlers is just one part of the story; the lack of fiber or protein means that sugar hits your system like a freight train.
Is "Sugar-Free" a Better Move?
Hershey does offer a sugar-free version of Twizzlers. You might think this solves the problem. It’s complicated.
Instead of sucrose and corn syrup, the sugar-free variety uses Maltitol. Maltitol is a sugar alcohol. It has fewer calories than sugar, but it's notorious for causing digestive distress. If you eat too many, you’re going to have a very bad afternoon.
Furthermore, sugar alcohols still affect blood glucose levels, just less severely than white sugar. If you are managing diabetes, you still have to count the carbs in the sugar-free version because of that wheat flour base. It’s never truly "free" of impact.
Comparing Twizzlers to Other Movie Snacks
It's easy to vilify the red twist, but context is everything. If you’re choosing between a large tub of buttered popcorn and a pack of Twizzlers, the sugar count in the candy is obviously higher. But if you’re looking at a box of Raisinets? The Raisinets actually have more sugar (about 28 grams per serving) because of the natural sugar in the fruit combined with the chocolate coating.
However, the Raisinets give you a tiny bit of fiber. Twizzlers give you nothing but the chew.
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The Glycemic Impact Nobody Talks About
We focus on the grams, but we should focus on the "rush." Because Twizzlers are low in fiber (less than 1 gram), the glycemic index is high. Dietitians often point out that eating high-sugar, low-fiber foods on an empty stomach is the worst way to consume them.
If you’re going to indulge, do it after a meal that had some protein and greens. It sounds boring, I know. But it actually changes how your liver processes that 15 grams of sugar. It prevents the massive insulin surge that leads to fat storage and systemic inflammation.
Real Talk: Can You Fit Them Into a Healthy Diet?
Look, total deprivation usually leads to binging. If you love Twizzlers, eat the Twizzlers. But stop treating them like a "healthy" snack just because the fat gram count is near zero.
Treat them like what they are: flavored, sweetened flour sticks.
If you are tracking macros or watching your A1C levels, you need to account for the fact that a "handful" of Twizzlers is likely equivalent to three or four teaspoons of straight sugar.
What You Should Do Next
If you're worried about the sugar impact but can't give up the chew, there are a few tactical ways to handle it.
First, check the package size. The "King Size" bags are designed to make a serving size look small. Decant your twists into a bowl rather than eating out of the bag. You'll be shocked at how quickly you lose track of the count when you're distracted by a screen.
Second, hydrate. Sugar dehydrates your cells. If you’re smashing a pack of Twizzlers, pair it with water, not a soda. Adding a sugary drink to a sugary snack is a recipe for a massive headache and a localized "sugar hangover" the next morning.
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Third, look at alternatives. Brands like SmartSweets make a "Red Twist" version that uses allulose and fiber to drop the sugar count significantly (usually around 2 grams per bag). The texture is different—more "toffee-like" and less "plastic-snappy"—but if the sugar count is your primary concern, it's a valid pivot.
Lastly, don't be fooled by the "natural" flavors. Whether the strawberry flavor comes from a lab or a field doesn't change how the 15 grams of corn syrup affects your pancreas.
The reality is that how much sugar is in Twizzlers is enough to merit caution, but not enough to cause panic if you're eating them as an occasional treat. Just stop pretending they're a health food. They are candy. Delicious, chewy, waxy candy. Eat them with your eyes open, watch your portion sizes, and maybe don't make them a daily habit if you value your energy levels.