Not all sweet treats are created equal in terms of nutritional content. While black licorice does contain a fair amount of sugar, it also contains some protein and minerals, which are often absent in sweets. If you are making a choice between desserts, a small serving of black licorice may be a healthier option than many others.
Fat
Black licorice is low in fat; four pieces of Lucky Country Black Licorice, for example, contain 0.6 g of total fat, of which 0.2 g are saturated. Fat contains more calories per gram than carbohydrate or protein, so moderating your intake may help you keep your caloric intake under control as well. Some desserts, such as pastries and pies, may be high in unwanted saturated fat, so black licorice is a healthy choice in this regard.
Carbohydrate
Carbohydrate is found in considerable amounts in black licorice; four pieces of Lucky Country Black Licorice contain 31 g of total carbohydrate and 19 g of sugar. Black licorice does not contain any fiber, which is needed to help you stay satisfied after eating and for healthy digestion. Although sugar should be minimized in your diet, black licorice may be a healthy choice when enjoyed in moderation as part of your "discretionary" calories for the day.
Protein
Black licorice does contain a limited amount of protein; four pieces have approximately 1.5 g, which is about 3 percent of the total protein needed daily by a 150-lb. person. Protein is an important part of a meal or snack, as it keeps you satisfied after eating and prevents you from consuming too many calories. As many sweets contain only carbohydrate and no protein, black licorice is among the healthier choices.
Minerals
Some iron and calcium are present in black licorice; four pieces contain approximately 13 percent of the daily value for iron and 7 percent for calcium. Iron is needed for oxygen transport in the body, and calcium is important for healthy bones. Unfortunately, black licorice also contains some sodium, with 2 percent of the daily value in four pieces. Given that this is a small amount of sodium, black licorice is a healthy choice in terms of mineral content.
References
- LIVESTRONG.COM MyPlate: Lucky Country Black Licorice
- American Heart Association: Know Your Fats
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- United States Department of Agriculture MyPyramid: What are "Discretionary Calories"?
- Centers for Disease Control and Prevention: Protein
- Centers for Disease Control and Prevention: Vitamins and Minerals
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