I get asked this question a lot. As someone with a sweet tooth, I’ve asked it myself. First, a quick disclaimer: of course having no candy at all is the best choice for your teeth (with the notable exception of dark chocolate in moderation).
That said, not all candies are equally harmful. Some sweets are less damaging to tooth enamel and oral health than others. This article ranks candies to help you make smarter choices and explains how to limit harm when you do indulge.
The Best Candies
1. Dark chocolate. By a wide margin, dark chocolate is the best candy option for your teeth. Research suggests certain compounds in cocoa can help strengthen enamel and may have antibacterial effects that reduce plaque. For that reason, some dental professionals even recommend a small square of dark chocolate as an occasional treat.
2. Sugarless gum and sugar-free candies. Sugar feeds the bacteria that produce acid and cause cavities, so sugar-free options (sweetened with sugar alcohols or non-nutritive sweeteners) reduce that risk. Chewing sugarless gum after eating also stimulates saliva, which helps neutralize acids and remineralize enamel. Be aware, though, that some sugar-free products contain artificial ingredients that people may prefer to avoid.
3. Candy bars with nuts. Candy bars containing nuts tend to be less sticky and the crunchy texture can help dislodge food particles and break up biofilm on teeth. Nuts also add protein and fiber, which reduce the proportion of sugar in each bite. Lower-sugar nut-based bars can be a comparatively better choice than gooey, highly sticky confections.
The Worst Candies
1. Anything sticky. Sticky candies—like taffy, caramels, and many chewable confections—are among the worst for teeth because they cling to enamel and remain in contact with teeth long after you finish eating. That prolonged exposure increases the risk of decay. Dried fruit behaves similarly: it’s concentrated sugar that sticks to teeth, so choose fresh fruit instead, which contains more water and fiber and is less likely to linger on enamel.
2. Lollipops and hard candies you suck on. Frequency of exposure matters more than total sugar in one sitting. Sucking on a lollipop or slowly dissolving a hard candy bathes teeth in sugar for an extended period, increasing acid attacks. Eating a candy quickly and then brushing and flossing reduces exposure time and is less damaging to teeth.
3. Gummy candies. Gummy worms and similar sweets are often highly acidic as well as sticky. Acids weaken and erode enamel, increasing susceptibility to chips, fractures, and sensitivity. Reduced enamel also exposes dentin and nerve endings, making teeth more sensitive to temperature and more vulnerable to decay.
Practical tips: if you plan to have candy, try to consume it with a meal rather than grazing, rinse with water afterwards, chew sugarless gum to boost saliva, and brush and floss within an hour when possible. For holiday baking and treats, consider sugar substitutes like xylitol, which can reduce cavity risk; I’ll be sharing recipes that use xylitol for seasonal treats.
Mark Burhenne DDS
Learn More:What to Eat—And What to Avoid—to Heal Cavities Naturally