Energy balls have become a popular snack in recent years, touted as a healthy, on-the-go option. But are they really as healthy as claimed? Let’s take a closer look at the sugar content of energy balls.
What are energy balls?
Energy balls are bite-sized snacks made from ingredients like nuts, seeds, nut butters, oats, dried fruit, and honey or maple syrup as a sweetener. They contain protein, fiber, and healthy fats. Many recipes are gluten-free, dairy-free, and vegan. They are meant to provide lasting energy, hence the name “energy balls.”
Do energy balls contain a lot of added sugar?
The amount of added sugar in energy balls can vary greatly depending on the specific recipe. Many energy ball recipes do contain natural sweeteners like honey, maple syrup, dates, raisins, etc. But the total amount is usually moderate.
For example, a typical energy ball recipe makes 12 balls using:
- 1/4 cup honey or maple syrup
- 1 cup oats
- 1/2 cup nut butter
- 1/3 cup raisins or chocolate chips
Per ball, this works out to:
- Around 2 grams added sugar
- 3 grams fiber
- 4 grams protein
So while they do contain some added sweeteners, a single energy ball has a relatively small amount of sugar.
How does the sugar in energy balls compare to other snacks?
Compared to many common snacks, energy balls are lower in added sugars:
| Snack | Serving Size | Grams of Sugar |
|---|---|---|
| Energy ball | 1 ball (30g) | 2g |
| Apple | 1 medium (182g) | 19g |
| Yogurt | 6oz (170g) | 17-30g |
| Granola bar | 1 bar (30g) | 10-15g |
| Dried fruit snack | 1 bag (28g) | 12-20g |
As you can see, one energy ball contains only about 2 grams sugar, compared to over 10-30 grams in other common snacks.
Do homemade or store-bought energy balls differ in sugar content?
Homemade energy balls allow you to control the exact amount of sweetener used. You can opt to use just a touch of raw honey or maple syrup. On the other hand, store-bought energy balls may contain more added sugars to improve the taste and shelf life.
Always check the nutrition label when buying pre-made energy balls. Look for options under 5 grams of sugar per serving. Some store-bought varieties can contain up to 10-15 grams.
Tips for keeping energy balls low in sugar
Here are some tips for making energy balls with minimal added sugar:
- Use whole, natural sweeteners like raw honey or pure maple syrup instead of refined sugar.
- Keep sweetener to about 1-2 tbsp per recipe.
- Skip adding chocolate chips or candy – opt for cacao nibs or dark chocolate instead.
- Use dried fruit in moderation as it is high in natural sugars.
- Add spices like cinnamon, ginger, nutmeg for flavor instead of more sweetener.
- If needed, cook oats to soften before blending for sweetness.
The bottom line
While energy balls are not sugar-free, they contain only a small amount of added sweetener in a single serving. Enjoyed in moderation as part of a balanced diet, energy balls can be a healthier high-protein, high-fiber snack compared to many other options. Pay attention to nutrition labels and added sugar content if buying pre-made varieties. And you can always make your own using minimal sweeteners for the ultimate low sugar energy bite.