The 6 Best and 5 Worst Candies for Your Health

But when special occasions such as Valentine's Day, Easter, or Halloween roll around, temptations can feel unavoidable. Amy Gorin, RDN, the owner of Plant Based With Amy, in Stamford, Connecticut, admits that indulging around the holidays can be especially difficult to avoid.

However, enjoying the occasional treat doesn’t need to derail healthy eating, according to Gorin, so long as you snack with intention.

“It’s best to have an action plan in place to enjoy the candy in moderation,” she says.

Here are the “healthiest” (and least healthy) candies you can practice moderation with, according to three registered dietitians. Good luck!

1. UnReal Milk Chocolate Gems

“I’m really impressed with these,” says Gorin. “The candy contains no artificial flavor or color, and the coloring comes from natural sources, like turmeric.”

But because the gems contain a fair amount of sugar, you’ll want to stick with the 1.3-ounce (oz) grab-and-go bags, which make the perfect single serving, says Kelly Kennedy, RDN, Everyday Health’s staff nutritionist.

What’s Inside 170 calories per package, 10g fat, 6g saturated fat, 22g carbohydrate, 18g sugar, 4g protein

UnReal Milk Chocolate Gems nutrition info

2. Endangered Species Chocolate Extreme Dark 88 Percent Cocoa Dark Chocolate

This chocolate is low in sugar (3 grams per serving) and high in cocoa, earning its title of “extreme dark.”

What’s Inside 180 calories per oz, 13g fat, 8g saturated fat, 11g carbohydrate, 3g sugar, 3g protein

Chocolate Extreme Dark 88 Percent Cocoa Dark Chocolate nutrition info

3. Peanut M&M’s

What’s Inside 90 calories per “fun-size” pack, 4.5g fat, 2g saturated fat, 11g carbohydrate, 9g sugar, 2g protein

M&M's Peanut Fun-Size Chocolate Candies nutrition info

4. Snickers

Surprised? Although Snickers is not a low-calorie option, Gorin recommends a “fun-size” bar because it’s more likely to leave you satisfied, thanks to the product containing some protein. “It also has less sugar than some other candies that are almost entirely pure sugar,” she says.

What’s Inside 80 calories per “fun-size” bar, 4g fat, 1.5g saturated fat, 10g carbohydrate, 9g sugar, 1g protein

Snickers Fun-Size Chocolate Candy Bar nutrition info

5. Reese’s Peanut Butter Cups

The protein in peanuts makes this another good pick, says Gorin. Plus, around the holidays, you’re more likely to find single cups rather than packs of two, so it's easier to satisfy your sweet tooth in moderation.

What’s Inside 110 calories per cup, 6g fat, 2g saturated fat, 12g carbohydrate, 11g sugar, 2g protein

Reese's Peanut Butter Cups nutrition info

6. Blow Pops

For the non–chocolate lovers, a Blow Pop can be a practical pick. “It has less sugar than many of the other candies out there and, because of the gum center, you can enjoy it for longer,” says Gorin.

What’s Inside 70 calories per pop, 0g fat, 0g saturated fat, 17g carbohydrate, 13g sugar, 0g protein

Charms Blow Pops nutrition info

1. Candy Corn

Candy corn, the deeply polarizing Halloween confection, is uncontroversially packed with sugar.

“It contains more than double the sugar of a Snickers or Reese’s,” says Gorin.

What’s Inside 110 calories for 15 pieces, 0g fat, 0g saturated fat, 23g sugar

Brach's Classic Candy Corn nutrition info

2. Smarties

Yes, they’re lower in calories than many other candies, but those are purely empty calories. “They have little nutritional value,” says Syn. “They give your body energy from carbohydrates (sugar) but lack the other essential nutrients like protein, vitamins, and minerals.”

What’s Inside 15 calories for 1 roll, 0g fat, 0g saturated fat, 4g carbohydrates, 4g sugar, 0g protein

Smarties Candy Rolls nutrition info

3. Gummy Bears

Falling in line with the other low-ranking candies, gummy bears are pure sugar, so they’re unlikely to keep you as satisfied as chocolate, says Gorin.

What’s Inside 100 calories for 13 pieces, 0g fat, 0g saturated fat, 23g carbohydrates, 14g sugar, 2g protein

Haribo Goldbears Gummi Candi nutrition info

4. Jelly Beans

The package may get you because it says it’s fat free but, unless you absolutely love jelly beans and can keep your portion reasonable, they’re still just sugar, says Gorin.

What’s Inside 110 calories for 27 pieces, 0g fat, 0g saturated fat, 28g carbohydrates, 21g sugar, 0g protein

Jelly Belly Assorted Flavor Beans nutrition info

5. Airheads

Packed with artificial colors and flavors and pure sugar, these may take you back to when you were a kid, but they’re unlikely to satisfy, Kennedy says.

What’s Inside 60 calories per bar, 0g fat, 0g saturated fat, 15g carbohydrates, 11g sugar, 0g protein

Airheads nutrition info

If you’re struggling to enjoy candy in moderation, these tips may help.

Store it strategically. Put candy out of sight, like in the back of your pantry or in the freezer, says Gorin. When it’s not staring you in the face, “you’re not constantly tempted by it,” she says.

Plan for when you’ll indulge. Eat candy as a planned part of dessert rather than when you’re running around or doing other things — like working or driving — so that you truly enjoy it. Of course, you can and should enjoy festive candy, but there comes a point where it loses its luster and you may be eating it out of habit. Gorin advises getting rid of it after a week.

Choose your preferred treat. Yes — regardless of the best and worst choices above! If you truly enjoy what you’re eating, you’ll be satisfied by it.

“Even if your favorite isn't the most nutritious, finding a way to fit it into an overall healthy diet pattern and taking the time to enjoy every bite is a great way to make sure you don't feel deprived,” Kennedy says. That means don’t let “fat-free” labels or calorie counts sway you from what you truly know you want. Syn puts it simply: The best candy choice is the one you can eat and enjoy in moderation.