October 26, 2026, 5:02 a.m. ET
When an entire holiday revolves around costumes and candy, healthy choices may be at the back of most treats’ minds. For others, getting through the holidays without excess sugar or major crashes is a priority, as it was for their parents.
The healthiest Halloween candy may seem nonexistent. But there are some expert tweaks to help keep sugar intake in check during the holidays.
The most recent Dietary Guidelines for Americans do not recommend any amount of added sugars for a healthy diet. At most, a meal for adolescents and adults should not contain more than 10 grams of added sugars. To put that into perspective, one package of Reese’s Milk Chocolate Peanut Butter Cups contains 21 grams of added sugar.
Here’s how to enjoy the holiday spirit in moderation.
What is “healthy” Halloween candy?
First, determine your goals in looking for a healthier candy. Are you trying to minimize sugar? If you’re not sure, Brinya Kydd, MS, RDN, a registered dietitian nutritionist in body recomposition in Fort Lauderdale, Florida, and owner of Brinya Kydd Nutrition, says “watch the big three: added sugar, saturated fat, and salt.”
At the top of her list are “naturally sweet snacks like fruit leathers.” These may be labeled with other names such as Solely’s “dried fruit” which contains ingredients like organic mango and organic blueberries with no added sugar. Others, like the Annie’s brand, call it “fruit ribbon.” Some dietitians point to “healthier” Halloween candy from brands like YumEarth and UNREAL, which avoid certain additives and colorings. Although it may be more expensive, YumEarth also offers an allergy pledge, making it more accessible to more cheaters.
“Dark chocolate provides a little less sugar than regular candy, and nut butter cups add protein, fat and fiber,” adds Jackie Bridson, a registered dietitian at Nourish in Orlando, Florida.
Pay attention to how you consume Halloween candy
Bridson recommends avoiding candy on an empty stomach. “Ideally, children and adults should enjoy candy after a balanced meal to promote a smoother blood sugar response and better portion control,” she says. This tip prevents the drop in blood sugar that causes irritability and lack of energy, she adds. Parents and caregivers may know this as the Halloween “hangover.”
“Be aware of portion sizes; Choosing fun-sized treats naturally helps reduce portions,” she says.
Plus, she adds that a night of Halloween fun won’t ruin anyone’s diet. Don’t hesitate to “treat yourself reasonably”.
Gn Health
