Is Protein Candy Actually Good for You? Experts Reveal Benefits and Downsides
The sweet treat packs 20 grams of protein per serving, but is it healthy?
Knowing protein plays a powerful role in muscle health, satiety, weight management and longevity, many women are finding new and creative ways to incorporate more of this macronutrient into their daily routines. It’s given way to social media trends like protein coffee and protein Jell-O. Now, it’s taking the form of a sweet treat: protein candy. But is eating protein candy an effective way to hit your protein goals and support weight loss? Or do the drawbacks outweigh the benefits? Keep reading to learn what experts say about these tiny desserts.
What is protein candy?
Protein candy is any type of candy or small dessert that has protein powder added to the recipe to boost intake of this nutrient. Protein candy falls into a culinary category known as “functional foods.” That means they don’t just provide basic calories or bare-bone nutrients, but can also elevate our health—and life—in some way.
This is all part of the food-as-medicine movement. Here, people strategically use certain foods known to reduce disease risk, improve bodily functions or optimize metabolism. Probiotic-rich yogurt is a great example. It not only nourishes, but it can also help support gut health. Consider functional foods to be multi-taskers.
Woman's World Answers
How the viral protein candy craze started
Morgan Mayer was in nursing school when she started making protein candy in 2024. The idea came from a day at the gym. Mayer was craving something sweet, but nothing on the market satisfied both her hunger cravings and her health goals. After much hard work and candy innovation, Mayer found her answer and launched her company BeneFit Bites. Each small bag of her gummy candy rings contains 20 grams of protein.
The company quickly went viral online (with 1.5 million TikTok likes). Mayer’s message: Hitting your protein goals shouldn’t mean missing out on enjoying your favorite sugary treat.
Today, this female-owned business creates candy made with whey isolate protein, which Mayer says is “superior for muscle growth and recovery.” Mayer also uses beef gelatin in her recipe, adding collagen benefits, and monk fruit as a natural sweetener in place of refined sugar. Now, Mayer tells online fans her creation “tastes like real candy, and makes me forget I ever ate protein bars.”
Is protein candy any good for you?
When it comes to protein candy, “I see it as a ‘sometimes’ thing—a fun add-on rather than a full nutrition strategy,” says Wendy Bazilian, DrPH, author of Eat Clean, Stay Lean.
“It’s still an ultra-processed sweet, so think of it as candy with benefits.”—DJ Blatner, RDN
DJ Blatner, RDN, agrees that protein candy is a nutritional mixed bag: a sweet solution with some bitter downsides. She says, “Protein candy may offer more fullness and blood sugar balance than traditional candy. But it’s still an ultra-processed sweet, so think of it as candy with benefits—a treat, not a regular go-to protein source.”
Her advice: The best candy is the one that leaves you feeling great. “Some days that may be regular candy, other days protein candy and some days fruit.”
How to try the protein candy trend
“Protein is essential, and the quality matters,” adds Bazilian. “I like to think about where protein comes from and what else is in the ‘package.’ That matters just as much as the grams of protein.”
By package she means the other components of the food. For example, fish doesn’t just give us protein, it also delivers a dose of healthy fats. Red meat gives us a shot of vitamin B12. And plant proteins are rich in fiber and antioxidants. So when considering protein candy, also look at other ingredients like sweeteners, artificial dyes or preservatives to make a well-informed decision.
How to satisfy your sweet tooth in a healthier way
Protein-infused candy isn’t your jam? “If you’re making a treat and want to bump up the protein, there are fun ways to do it,” assures Bazilian, who recently made homemade gummy worms for a family birthday party. “Nuts, seeds—like chia, hemp and flax—yogurt, milk and even certain cheeses can add protein and other benefits that a standard candy wouldn’t have.”
Check out this recipe for chocolate mousse, made with blended cottage cheese. Each serving has around 20 grams of protein.
Additional reporting by Claire Reinthaler
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