Are Skittles Keto-Friendly?


Like most candy, Skittles are high in sugar and carbs.  An occasional handful of Skittles candy is probably fine on some diets, but it’s not a good idea if you are following a strict low carb diet, like Keto.

is skittles keto

Before you go ahead and “taste the rainbow”, be conscious of the fact that just a few Skittles may throw your body out of ketosis.   At 1 gram of carbs for each tiny Skittle piece, it is easy to quickly exceed your daily carb limit.  So it’s best to avoid this type of candy on the Keto diet. 

If you slip up and eat some high-carb candy like Skittles on your Keto diet, don’t beat yourself up about it.  Don’t wait for the next day – get right back on track at your next meal.   Remember, nobody’s perfect 100% of the time. 

If you simply must have a sweet fix from time to time, there are plenty of sugar-free candy options on the market that you can safely enjoy on the Keto diet.  So keep calm and Keto on!

How Many Carbs Are In Skittles?

  • In just one “fun size” package of Skittles (the size you pass out on Halloween to trick-or-treaters), there are 13.6 grams of carbs.
  • The regular 2 ounce personal sized package of Skittles contains 51.66 grams of carbs. 
  • A jumbo 4 ounce package of Skittles contains an excessive 102 grams of carbs!
  • There is 1 gram of carbs in each piece of Skittles candy.

How Many Calories Are In Skittles?

  • There are 61 calories in the “fun size” package of Skittles.
  • A regular size 2 ounce bag of Skittles contains 231 calories.
  • A jumbo 4 ounce bag of Skittles contains 458 calories.
  • Each candy contains 4 calories per piece.

Nutrition Facts

skittles keto

Health-wise, eating Skittles isn’t much different from eating several spoonfuls of sugar in one sitting.   Since Skittles are comprised of 75% sugar, with the other 25% consisting of starch and hydrogenated oil, this candy is loaded with carbs and offers very little nutritional value.

One small package of Skittles provides 45 grams (the equivalent of 9 teaspoons of sugar – about as much sugar as contained in a can of regular soda). That much sugar on its own is not healthy and certainly not conducive to a low carb diet.

Sugar isn’t the only reason to avoid Skittles. These candies are also very acidic, falling as low as 5.5 on the pH scale. If you ever experience a rough tongue after eating Skittles or similar tart, sugary candies, you can blame the acidity of the candies for that.  Foods that are highly acidic may cause indigestion, heart burn, and acid reflux.  It is healthier to consume alkaline foods with a reading of at least 7 on the pH scale.

Additionally, Skittles contain unhealthy artificial colorings and flavorings.  Although this candy does contain trace amounts of protein, fat, iron and potassium, it is not enough to provide any substantial nutritional benefit.

There is one surprising upside to Skittles that I have discovered. There are 38 milligrams of Vitamin C (64 % of your daily requirements) per package. With that being said, it would be much more beneficial to get your vitamin C requirements through healthier sources, like fruit and vegetables. 

See the chart below for a complete nutritional breakdown based on a regular 2-ounce package of Skittles, containing 54 pieces of candy.

Calories 231
Total Fat 2.49 grams
Sodium 9 milligrams
Carbohydrates 51.66 grams
Sugar 43.33
Protein 0.11 grams
Iron 0.1 grams
Potassium 5 milligrams
Vitamin C 38 milligrams (64% of daily value)

Origin

carbs in skittles

A British company first invented Skittles in 1974.  In 1979 North America began importing the confectionery.  By 1982, the United States began producing Skittles candy domestically. 

The famous “Taste the Rainbow” marketing campaign was introduced by an ad agency in New York by the name of D’Arcy Masius Benton & Bowles. 

Today, Skittles are produced and marketed by the Wrigley company. The popular candy continues to evolve and has introduced a variety of new flavors, such as Tropical, Wild Berry, Dessert, Sweet Heat and Sour.

Sugar-Free Keto Candy Alternatives

A typical ketogenic diet allows you to consume around 20 net carbs per day, so in theory, an occasional candy fix can make up a part of that. The important thing is to choose low carb, sugar-free varieties of candy, otherwise, you could kick yourself out of ketosis.   

Always eat candy in moderation (even if it’s sugar-free), especially if it contains alcohol sugars because this ingredient is known to cause digestive distress in many individuals.

Top 5 Best Reviewed Keto Candy

#1 Russell Stover’s Sugar-Free Chocolate-Covered Caramels

4 grams of Net Carbs and 11 grams of fat.  Zero sugar – made with sugar alcohol.  (Available in most stores and online on Amazon’s web site)

#2 Choc Zero Sugar-Free Dark Chocolate with Sea Salt

2 net carbs per serving and 0 sugar alcohol

(Available on Amazon or Netrition web sites.)

#3 Smart Sweets Gummy Bears

3 grams of sugar per bag and 7 grams net carbs.  High in fiber and naturally sweetened with Stevia.  Contains 0 sugar alcohol.  (Available on Amazon.)

#4 Werther’s Original Sugar-Free Caramel Hard Candy

14 grams of carbs per 5 pieces.  This brand of candies use Isomalt sweetener.  (Available in most stores and online on Amazon’s website.)

#5 Atkins Endulge

These candies get an honorable mention because they’re the closest thing to M&M’s and only 2 net carbs per serving.  Although these candies taste great and are low in carbs, this candy comes in last because it is sweetened with 11 grams of Maltitol. Many low carb, sugar-free candies on the shelf use maltitol as the sweetener.  Maltitol is criticized as being almost as bad as sugar as it falls almost as high on the glycemic index, causing too much of an impact on blood sugar levels.

Still not satisfied with these low carb candy solutions? Why not try:

Zero Sugar Skittles Drink Mix

Perhaps you’d rather drink your candy?  This drink mix has all the flavor of Skittles but none of the sugar and comes in 4 flavors – strawberry, orange, green apple, and grape. This product is new and may not last long on the market. It is difficult to find this drink mix in stores as this product is rare.  You might have better luck scoring it online.

Related Questions:

carbs calories in skittles

Are Skittles Vegan?

Skittles are currently vegan as they no longer contain animal products of any kind. Skittles once contained gelatin, a substance derived from animal products, but this ingredient is no longer on the ingredient list.

Are Skittles Gluten-Free?

Yes, Skittles are gluten-free. The Wrigley company proudly prints this on the back of each Skittles package. Although the list of ingredients is long, none of these ingredients contain gluten.

Are Skittles Safe for Diabetics?

A “fun-size” package of this candy can be used to treat low blood sugar in a pinch.  Sometimes people with diabetes choose to use a few pieces of their favorite candy to treat incidents of low blood sugar.  The sugar will hit your blood stream quicker than a chocolate bar because it contains no protein and only trace amounts of fat.

It is best to test your blood sugar level before eating this candy to make sure it is safe to consume at that moment and test levels again after eating a few candies to make sure the amount you’re eating is safe for you.

Are Skittles Kosher?

Although regular Skittles are not kosher, Skittles “Crazy Sours” flavor is certified Kosher under the Kosher Federation of London.

Are Skittles Peanut-Free?

Skittles are one candy brand that makes sure to keep their processing facility peanut-free. Even if your favorite candy does not contain peanuts, it might be processed in a facility that also manufactures other candy that does contain nuts.   Other peanut-free candies on the market are: Jelly Belly jelly beans, Lifesaver Gummies, Sour Patch Kids, and Mike and Ikes.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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