Calories in Caramels: Nutrition Facts & Serving Sizes
Per 1 piece (10g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One piece of caramel (10g) contains 39 calories with 7.8g of carbs, 0.8g of fat, and 0.5g of protein. Per 100g, caramel delivers 382 calories with 77g of carbs, 8.1g of fat, and 4.6g of protein. The carb content is almost entirely sugar at 65.5g per 100g, making caramel one of the most sugar-dense candy options. A full 2.5 oz package (71g) hits 271 calories. The standout micronutrient is calcium at 138mg per 100g, which comes from the dairy base. Caramel is a high-calorie, high-sugar treat with minimal nutritional return. It has its place as an occasional indulgence, but for anyone tracking calories, even a few pieces add up fast given the dense calorie content.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 piece (10g) | 38.6 | 0.5g | 7.8g | 0.8g | 0g |
| 1 package (2.5 oz) (71g) | 271.2 | 3.3g | 54.7g | 5.8g | 0g |
| 100g | 382 | 4.6g | 77g | 8.1g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 382 | 19% |
| Protein | 4.6g | 9% |
| Total Fat | 8.1g | 10% |
| Saturated Fat | 2.5g | 13% |
| Total Carbohydrates | 77g | 28% |
| Dietary Fiber | 0g | |
| Sugars | 65.5g | 131% |
| Sodium | 245mg | 11% |
| Cholesterol | 7mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.5g | 1% |
| Cholesterol | 7mg | 2% |
| Calcium | 138mg | 11% |
| Iron | 0.1mg | 1% |
| Potassium | 214mg | 5% |
| Vitamin A | 12mcg | 1% |
| Vitamin C | 0.4mg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.3mcg | 13% |
| Magnesium | 17mg | 4% |
| Phosphorus | 114mg | 9% |
| Zinc | 0.4mg | 4% |
| Selenium | 1.8mcg | 3% |
| Folate | 4mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Caramels
Caramel is a confection made by heating sugar with butter and cream, so its nutritional profile is dominated by carbohydrates and fat with minimal vitamins or minerals. The 138mg of calcium per 100g is the most notable micronutrient, but the amount of caramel required to make it a meaningful calcium source would far exceed any reasonable serving.
From a practical fitness standpoint, caramel functions as a treat food rather than a performance food. There are no standout benefits to highlight for training or body composition. The high sugar content (65.5g per 100g) means rapid digestion and a fast blood glucose spike, which is followed by an equally fast drop. This makes caramel a poor choice for sustained energy.
The 245mg of sodium per 100g is notable for a candy. Salted caramel has become popular partly because salt enhances sweetness perception and slows gastric emptying slightly, but the sodium contribution is still moderate.
If you are going to include caramel in your diet, portion control is the key. A single piece (10g) is only 39 calories, which is manageable. The problem is that caramel is designed to be eaten in multiples. Tracking and sticking to a defined portion is the only way to make it work on a calorie-focused plan.
Dietary Considerations
Caramel is not suitable for vegans due to butter and cream in the traditional recipe. It is not keto-friendly given 77g of carbs per 100g. It is not ideal for weight loss because of its extremely high calorie and sugar density. Caramel is naturally gluten-free in most formulations, but check labels for cross-contamination or additives. People managing blood sugar or insulin sensitivity should limit caramel strictly. It offers no fiber and no meaningful protein, so it contributes nothing to satiety beyond the sweet flavor experience.
Daily Intake (100g)
100g of caramel provides 19% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in caramel?
One piece of caramel (10g) has about 39 calories. Per 100g, caramel contains 382 calories. A standard 2.5 oz package (71g) has approximately 271 calories. The calorie count comes primarily from sugar and fat.
Is caramel good for weight loss?
Caramel is not a good weight loss food. At 382 calories per 100g with 65.5g of sugar and no fiber or protein, it offers very little satiety for a high calorie cost. A few pieces can quickly add 100 to 200 calories to your daily count. Enjoy it as an occasional treat and track your portion carefully.
How much protein in caramel?
Caramel has 4.6g of protein per 100g, but a single piece (10g) provides only 0.5g. This is not a meaningful protein source. The majority of caramel's calories come from carbohydrates and fat, not protein.
Is caramel gluten-free?
Traditional caramel (sugar, butter, cream) is naturally gluten-free. However, some commercial caramel products contain additives or are processed in facilities with wheat. Always check the label if you have a gluten sensitivity or celiac disease.
How much sugar is in caramel?
Caramel has 65.5g of sugar per 100g. A single piece (10g) contains about 6.6g of sugar. A 2.5 oz package has around 46.5g of sugar. This is one of the highest sugar concentrations among common candy types.
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