KIT KAT SWEET AND SALTY SNACK MIX WITH KIT KAT MINIS, PRETZELS, CHOCOLATE WAFER BITES, AND HONEY ROASTED ALMONDS, SWEET AND SALTY
The KIT KAT SWEET AND SALTY SNACK MIX receives a FoodScore of 5/100 (Avoid). Its low score is primarily driven by the **high levels of added sugar** and saturated fat.
This KIT KAT snack mix scores 5/100, indicating it is an item to avoid for regular consumption.
It contains 36.7g of added sugar per 100g, a significant factor in its low score.
The product is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to plain sparkling water, this snack mix offers minimal nutritional benefits.
Consider this product as an occasional treat rather than a dietary staple.
Scores -27 points above the beverage category average (32/100 across 3796 foods).
Fiber
3.3g
12% of Daily Value
Protein
6.67g
13% of Daily Value
Added sugar
36.7g
73% of Daily Value
Sodium
400mg
17% of Daily Value
+
What it brings to the table
Fiber (3.3g)+3
Protein (6.7g)+2
Micronutrients (Calcium, Iron)+4
−
What holds it back
Added sugar (36.7g)-25
Saturated fat (13.3g)-15
Sodium (400mg)-1
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 5
The KIT KAT SWEET AND SALTY SNACK MIX scores 5 out of 100, primarily due to its nutritional profile dominated by added sugars and fats. A significant penalty of -25 points was applied for its 36.7g of added sugar per 100g, which is a substantial amount. The product also incurred a -15 point penalty for its 13.3g of saturated fat per 100g. As an ultra-processed food (NOVA class 4), it received an additional -10 point penalty, reflecting its complex formulation with ingredients like vegetable oil and maltodextrin. A further -3 points were deducted for concentrated ultra-processed fat. While there were minor bonuses for fiber (3.3g, +3 points), protein (6.7g, +2 points), and select micronutrients like calcium and iron (+4 points combined), these were insufficient to offset the significant penalties. In comparison to a baseline of plain sparkling water or unsweetened iced tea, the KIT KAT snack mix offers a high calorie density with limited beneficial nutrients.
Health benefits
What the nutrients in kit kat sweet and salty snack mix with kit kat minis, pretzels, chocolate wafer bites, and honey roasted almonds, sweet and salty actually do for you, grounded in established dietary science.
Source of Iron
This snack mix provides 3.33mg of iron per 100g, contributing 19% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy production. While not a primary source, it can contribute to daily iron intake, especially for individuals who may have difficulty meeting their needs through other foods.
Source of Calcium
The product contains 167mg of calcium per 100g, which accounts for 13% of the Daily Value. Calcium is crucial for bone health and various bodily functions, including muscle contraction and nerve transmission. This contribution comes partly from the milk chocolate component, offering a modest amount of this important mineral.
Provides Energy
With 500 calories per 100g, this snack mix offers a concentrated source of energy. This can be useful for individuals needing a quick caloric boost, such as after intense physical activity or during periods of high energy demand. The combination of carbohydrates and fats contributes to its energy density.
The KIT KAT SWEET AND SALTY SNACK MIX receives a FoodScore of 5/100 (Avoid). Its low score is primarily driven by the high levels of added sugar and saturated fat.
How to eat it
KIT KAT SWEET AND SALTY SNACK MIX is typically consumed as a standalone snack. Its small serving size of 1/4 cup suggests it's intended for occasional indulgence. Given its energy density, it's easy to overconsume if not mindful of portions.
To manage added sugar intake, pair a small portion of this snack mix with a source of lean protein like plain Greek yogurt or a handful of unsalted nuts.
Consider this snack as a dessert alternative rather than a routine snack, helping to limit its frequency in your diet.
Portion out a single serving into a small bowl to avoid eating directly from the bag, which can lead to unintended overconsumption.
If you enjoy the sweet and salty combination, try making a homemade version with plain pretzels, a small amount of dark chocolate, and unsalted almonds to control sugar and sodium.
Things to keep in mind
This product contains several common allergens, including milk, soy, wheat, and almonds, as declared on the ingredient list. Individuals with allergies to these ingredients should avoid consumption. The presence of milk chocolate, which lists sugar as its first ingredient, contributes to the high added sugar content, a concern for individuals managing blood sugar levels, such as those with diabetes. The use of various vegetable oils, including palm kernel oil and palm oil, contributes to the saturated fat content. While the sodium content is moderate at 400mg per 100g, it is still a factor to consider for those monitoring sodium intake.
Based on its FoodScore of 5/100, the KIT KAT SWEET AND SALTY SNACK MIX is not considered a healthy choice for regular consumption. It is high in added sugar (36.7g per 100g) and saturated fat (13.3g per 100g), which are factors that negatively impact its nutritional score. It is best viewed as an occasional treat.
How does KIT KAT SWEET AND SALTY SNACK MIX compare to other snack mixes?
Compared to many other snack mixes, especially those marketed as 'sweet and salty,' this KIT KAT product is similar in its ultra-processed nature and high content of added sugars and saturated fats. For example, a comparable snack mix like Chex Mix Sweet & Salty could also have similar nutritional challenges. Healthier alternatives would typically feature more whole ingredients and less added sugar.
What is PGPR in the ingredient list?
PGPR, or Polyglycerol Polyricinoleate, is an emulsifier derived from castor beans. In the KIT KAT snack mix, it is used in the milk chocolate to reduce viscosity, making the chocolate easier to process and mold. It is generally recognized as safe for consumption by regulatory bodies.
What is a reasonable portion size for this snack mix?
The declared serving size is 1/4 cup. Given its high calorie density (500 calories per 100g) and significant added sugar, adhering to this small portion size is important for moderation. Consuming larger amounts would quickly contribute a substantial number of calories, sugars, and fats to your daily intake.
Can children eat KIT KAT SWEET AND SALTY SNACK MIX?
While not explicitly harmful, the high added sugar content in KIT KAT SWEET AND SALTY SNACK MIX means it should be offered to children in very small, infrequent portions. Excessive sugar intake in children can contribute to dental issues and may displace more nutrient-dense foods in their diet. Focus on whole, unprocessed snacks for children.