If you're trying to watch your calorie intake, you might be wondering how many calories are in the gum you chew. According to the USDA, one piece of gum weighing 5 grams contains about 15 calories.

While 15 calories might not sound like much, those calories can add up if you're a frequent gum chewer. But is all gum created equal when it comes to calories? And are there any health benefits to chewing gum?

In this article, we'll answer those questions and more to help you make an informed decision about whether to include gum in your diet.

The Basics of Gum and Its Calorie Content

Gum is a type of candy that you chew but don't swallow. It's made from a combination of sugar, corn syrup, natural and artificial flavors, and a stretchy base material such as gum arabic. This base material is what gives gum its chewy texture. When you chew gum, you release the flavors and sweeteners into your mouth, but you don't digest them. Instead, you spit out the gum once you're done chewing. As a result, gum has a low calorie count compared to other types of candy. As we mentioned earlier, one piece of gum weighing 5 grams contains about 15 calories. This calorie count can vary depending on the type of gum you choose, as we'll explore in the next section.

Calories in Gum: A Detailed Look

While most gum has a similar calorie count to the USDA's estimate of 15 calories per 5-gram piece, there are some exceptions. For example, sugar-free gum often contains fewer calories than regular gum because it uses sugar substitutes such as aspartame or xylitol. Some types of gum also include added ingredients like caffeine or vitamins, which can increase the calorie count. Chewing a lot of gum can also contribute to your overall calorie intake. If you chew a piece of gum for 20 minutes, you might burn a few extra calories due to the energy your body uses to chew. However, if you're constantly chewing gum throughout the day, those extra calories can add up.

Do All Types of Gum Have the Same Number of Calories?

No, not all types of gum have the same calorie count. As we mentioned earlier, sugar-free gum typically has fewer calories than regular gum because it uses sugar substitutes. Some types of gum also include added ingredients like caffeine or vitamins, which can increase the calorie count. If you're trying to watch your calorie intake, look for sugar-free gum without added ingredients. These types of gum will typically have the lowest calorie count.

How Many Calories Can You Burn Chewing Gum?

While chewing gum can help you burn a few extra calories, the amount is relatively small. According to the American Council on Exercise, chewing gum burns about 11 calories per hour. However, if you're constantly chewing gum throughout the day, those extra calories can add up. And if you're someone who tends to snack when you're bored or stressed, chewing gum can help you cut down on those calories.

Are There Any Health Benefits of Chewing Gum?

Chewing gum can have some health benefits, such as freshening your breath and reducing your risk of tooth decay. When you chew gum, it increases your saliva production, which helps wash away bacteria and promote healthy teeth and gums. Some studies have also shown that chewing gum can improve concentration and reduce stress. However, more research is needed to determine if these benefits are significant enough to make chewing gum a worthwhile habit.

Can Gum Help You Lose Weight?

While chewing gum can help you burn a few extra calories, it's unlikely to have a significant impact on your weight. To lose weight, you need to create a calorie deficit by eating fewer calories than you burn. If you're someone who tends to snack out of boredom or stress, chewing gum can help you cut down on calories. However, if you're already tracking your calorie intake and exercise, chewing gum likely won't make a noticeable difference.

How Often Should You Chew Gum?

There's no hard and fast rule for how often you should chew gum. However, if you're trying to watch your calorie intake, it's best to limit your gum chewing to once or twice a day. Chewing gum can also have some negative side effects, such as increased gas or bloating, especially if you're swallowing air while you chew. Over time, excessive gum chewing can also contribute to jaw problems like temporomandibular joint disorder (TMJ). If you're experiencing any negative side effects from chewing gum or if you're concerned about how much you're chewing, talk to your doctor.

Tips for Choosing a Low-Calorie Gum

When you're shopping for gum, look for sugar-free options without added ingredients. These types of gum will typically have the lowest calorie count. You can also look for gum that contains xylitol, a sugar substitute that has been shown to reduce your risk of tooth decay. Just be aware that xylitol can be toxic to dogs, so keep your gum out of reach if you have pets.

What to Watch Out for When Chewing Gum

While chewing gum can have some benefits, there are also some potential drawbacks to consider. Excessive gum chewing can contribute to jaw problems like TMJ, and swallowing gum can lead to digestive issues like constipation or intestinal blockages. If you're someone who tends to swallow your gum, try to break the habit. And if you're experiencing any negative side effects from gum chewing, it's best to talk to your doctor.

Gum as Part of a Healthy Diet

While gum shouldn't be a staple of your diet, there's nothing wrong with including it as an occasional treat. Just be sure to choose low-calorie options and limit your gum chewing to once or twice a day. As with any food or beverage, gum should be consumed in moderation as part of a balanced diet. And if you have any concerns about incorporating gum into your diet, talk to your doctor or a registered dietitian.