KIT KAT MILK CHOCOLATE receives a FoodScore of 6/100 (Avoid). The primary driver for this low score is its **high added sugar content**.
FoodScore: 6/100 (Avoid) due to nutritional profile.
Contains 45.2g of added sugar per 100g, a significant amount.
Provides 7.14g protein and 2.4g fiber per 100g.
Classified as NOVA class 4, indicating it is an ultra-processed food.
Best consumed in small portions and infrequently as an occasional treat.
Scores -27 points above the dairy category average (33/100 across 5088 foods).
Fiber
2.4g
9% of Daily Value
Protein
7.14g
14% of Daily Value
Added sugar
45.2g
90% of Daily Value
Sodium
70.95mg
3% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
Protein (7.1g)+3
Micronutrients (Calcium, Iron)+4
−
What holds it back
Added sugar (45.2g)-25
Saturated fat (16.7g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 6
KIT KAT MILK CHOCOLATE scores 6 out of 100, placing it in the 'Avoid' category. This score is largely influenced by its high content of added sugar, which stands at 45.2g per 100g, incurring a substantial penalty of -25 points. The product also contains 16.69g of saturated fat per 100g, leading to a -15 point penalty. As a NOVA class 4 food, it is considered ultra-processed, resulting in a -10 point deduction, with an additional -3 points for concentrated ultra-processed fat. On the positive side, it receives +2 points for its 2.4g of fiber and +3 points for 7.14g of protein per 100g. Micronutrient bonuses include +4 points for contributions from calcium (11% DV) and iron (15% DV). The ingredient list begins with sugar and includes vegetable oil [palm kernel oil; palm oil], which contributes to the saturated fat content. Compared to a generic dairy equivalent like plain milk, which would typically have a much higher FoodScore, KIT KAT MILK CHOCOLATE is significantly lower due to its composition.
Health benefits
What the nutrients in kit kat milk chocolate actually do for you, grounded in established dietary science.
Provides a Source of Energy
KIT KAT MILK CHOCOLATE is calorie-dense, providing 500 calories per 100g, primarily from carbohydrates and fats. This can offer a quick source of energy, which may be useful in situations requiring an immediate caloric boost, such as during prolonged physical activity or when a rapid energy intake is needed. However, the energy comes largely from added sugars and saturated fats, which should be considered in the context of overall dietary intake.
Contains Some Essential Minerals
This product contributes to the intake of certain minerals, specifically providing 11% DV for calcium and 15% DV for iron per 100g. While not a primary source, these amounts can add to daily intake, particularly for individuals who may have gaps in their diet. The calcium content is likely derived from the skim milk and milk fat ingredients, while iron is often fortified or naturally present in cocoa solids.
Offers a Small Amount of Fiber and Protein
KIT KAT MILK CHOCOLATE contains 2.4g of fiber and 7.14g of protein per 100g. While these amounts are not exceptionally high, they do contribute to daily intake goals. The fiber content can support digestive health, and the protein contributes to satiety and muscle maintenance. These nutrients are more beneficial when consumed from less processed sources, but their presence here offers a minor nutritional aspect.
KIT KAT MILK CHOCOLATE receives a FoodScore of 6/100 (Avoid). The primary driver for this low score is its high added sugar content.
How to eat it
KIT KAT MILK CHOCOLATE is typically consumed as a snack or dessert, often enjoyed on its own. A common portion is one individual package. Due to its high added sugar and saturated fat content, it is best enjoyed in moderation and as an occasional treat rather than a regular part of the diet.
Consider sharing a single package to reduce portion size and overall intake of added sugar and saturated fat.
Pair with a source of whole fruit, like an apple or a handful of berries, to add dietary fiber and vitamins to your snack.
Enjoy KIT KAT MILK CHOCOLATE as an infrequent indulgence rather than a daily habit to align with dietary guidelines for added sugars.
Store in a cool, dry place to maintain its texture and prevent melting, ensuring the best eating experience.
Things to keep in mind
Individuals with allergies to milk, wheat, or soy should be aware that these common allergens are present in KIT KAT MILK CHOCOLATE, as indicated in the ingredient list. The product contains lecithin (soy) and various milk components. Due to its high added sugar content (45.2g per 100g), individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and account for its impact on their daily carbohydrate intake. The presence of palm kernel oil and palm oil contributes to the saturated fat content, which individuals monitoring their cardiovascular health may wish to limit. While generally safe for consumption, moderation is key for all populations due to its nutritional profile.
KIT KAT MILK CHOCOLATE receives a FoodScore of 6/100, indicating it is not considered a healthy choice for regular consumption. Its nutritional profile is characterized by high levels of added sugar and saturated fat, which contribute to its low score. While it offers some protein and fiber, these are outweighed by less beneficial components.
How does KIT KAT MILK CHOCOLATE compare to a plain chocolate bar?
Compared to a generic plain milk chocolate bar, KIT KAT MILK CHOCOLATE is likely to have a similar nutritional profile, often with high added sugar and saturated fat. However, the wafer in KIT KAT adds some fiber and a different texture. For example, a Hershey's Milk Chocolate bar also contains significant added sugar and saturated fat, placing both in a similar category for occasional indulgence.
What is 'PGPR' in the ingredient list?
PGPR stands for Polyglycerol Polyricinoleate, an emulsifier derived from castor beans. It is commonly used in chocolate products to reduce viscosity, allowing for a thinner chocolate coating with less cocoa butter. This can impact the texture and mouthfeel of the chocolate, and it is generally recognized as safe for consumption.
What is a reasonable portion size for KIT KAT MILK CHOCOLATE?
A reasonable portion size for KIT KAT MILK CHOCOLATE is typically one individual package. However, due to its high caloric density and added sugar, consuming even this amount should be considered an occasional treat rather than a regular snack. Moderation is key to fitting it into a balanced diet.
Can children eat KIT KAT MILK CHOCOLATE?
Children can consume KIT KAT MILK CHOCOLATE in moderation as an occasional treat. However, parents should be mindful of the high added sugar content, which can contribute to excessive calorie intake and potentially impact dental health. It's important to balance such treats with nutrient-dense foods in a child's diet.