Starburst candies are a favorite quick treat for millions of people. Their fruity flavors and chewy texture make them hard to resist, and you can find them almost anywhere. But what are you really getting when you unwrap that little square?
This article will provide a detailed overview of the calorie content and nutritional information for Starburst, including the calories in a Starburst, as well as the macronutrients, micronutrients, and potential health implications.
Starburst Nutrition Facts: A Detailed Breakdown
So, how many calories are we talking when we pop a Starburst?
Calories in Starburst
- One Starburst (individual piece): about 20 calories
- One 2.07 oz pack: about 241 calories
- 100 grams: about 408 calories
How does that compare to other candies? Well, a similar-sized pack of Skittles has about the same number of calories. A Snickers bar, on the other hand, clocks in at closer to 280 calories.
Macronutrient Composition
Let’s break down what makes up those calories.
- Carbohydrates: Starburst get most of their calories from carbs, which are the body’s primary energy source. A single serving contains a significant amount of carbs, and the net carb content is high.
- Fats: There’s a small amount of fat in each serving, mostly saturated fat. Nutritionists recommend limiting saturated fat intake.
- Protein and Fiber: Starburst contain very little protein and fiber.
How much sugar is in a Starburst?
It’s probably not a surprise that Starbursts are mostly sugar. A single serving (about 9 pieces) has around 22 grams of sugar. If you ate 100 grams of Starburst, you’d be getting about 70 grams of sugar.
Eating lots of sugary foods can cause your blood sugar to spike. Health organizations like the American Heart Association recommend limiting added sugar to no more than 25 grams per day for women and 36 grams per day for men.
To put that in perspective, a can of soda has about 39 grams of sugar. Some fruits, like grapes and bananas, also contain a fair amount of natural sugar, but they have other nutrients that Starbursts don’t.
Vitamins, Minerals, and Other Stuff
Starburst candies aren’t a significant source of vitamins or minerals. You’re not going to get a dose of Vitamin C or iron from eating a Starburst.
They do contain a bit of sodium: about 83mg per 100g serving.
Starburst also have a PRAL value of approximately 2.1. PRAL stands for Potential Renal Acid Load. The PRAL value estimates how much acid or base a food produces in the body after it’s digested. Positive PRAL values indicate that the food creates acid; negative values mean the food creates a base.
Health Implications and Considerations
Like most candies, Starburst aren’t exactly a health food. Here’s a closer look at a few things to be aware of.
Saturated Fat and Cardiovascular Health
Starburst contain saturated fat, which is associated with elevated levels of LDL cholesterol. High LDL cholesterol can lead to plaque buildup in your arteries, increasing your risk of heart disease and stroke.
Most dietary guidelines advise limiting your saturated fat intake to less than 10% of your daily calories. This means if you’re consuming 2,000 calories a day, you should aim for no more than 200 calories from saturated fat.
Trans Fat and Cholesterol
Starburst don’t contain cholesterol, but they do contain trans fat. Trans fat is known to increase the risk of cardiovascular disease and early death.
Overall Dietary Context
As you might expect, it’s best to eat Starburst in moderation. If you’re going to indulge in a few Starburst, be sure to balance it out with a diet rich in fruits, vegetables, whole grains, and lean protein. A healthy lifestyle that includes regular physical activity is always a good idea, too.
In Summary
Starburst candies are tasty and fun, but they’re also high in calories, sugar, and fat. A single Starburst contains around 30 calories, and a serving size of two Starbursts has approximately 5 grams of sugar and a half gram of fat.
Because of their high sugar and calorie content, Starbursts are best enjoyed in moderation. When you’re making food choices, try to balance treats like Starbursts with nutritious, whole foods.
If you’re mindful of the nutritional content, you can enjoy Starbursts as an occasional treat as part of a healthy, balanced lifestyle.