KitKat receives a FoodScore of 27/100, indicating it should be avoided. Its high saturated fat content and ultra-processed nature are the primary reasons for this low score.
KitKat is an ultra-processed food, classified as NOVA 4.
A 100g serving contains 16.28g of saturated fat, contributing significantly to its low score.
It provides 6.98g of protein per 100g, a modest amount for a snack.
With only 2.3g of fiber per 100g, it offers minimal dietary fiber.
This food scores 27/100, placing it in the 'avoid' category according to FoodScore.
Scores -26 points above the other category average (53/100 across 41 foods).
Fiber
2.3g
8% of Daily Value
Protein
6.98g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
70mg
3% of Daily Value
+
What it brings to the table
Fiber (2.3g)+1
Protein (7.0g)+2
Micronutrients (Calcium)+2
−
What holds it back
Saturated fat (16.3g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 27
KitKat's FoodScore of 27/100 is largely driven by its nutritional profile, which aligns poorly with dietary guidelines for regular consumption. The most significant penalty comes from its high saturated fat content, with 16.28g per 100g, leading to a substantial -15 point deduction. This amount is considerable, especially when considering the recommendation to limit saturated fat intake to reduce the risk of heart disease. Furthermore, its classification as a NOVA 4 ultra-processed food incurs another -10 point penalty, reflecting its extensive industrial processing and typical formulation with added sugars, unhealthy fats, and artificial ingredients. An additional -3 points are deducted for its concentrated ultra-processed fat. While it does receive minor bonuses for its 2.3g of fiber (+1 point), 6.98g of protein (+2 points), and 140mg of calcium (+2 points), these are insufficient to offset the significant penalties. To achieve a higher score, KitKat would need a drastic reduction in saturated fat and a reformulation to be less processed, ideally moving away from the ultra-processed category.
Health benefits
What the nutrients in kitkat actually do for you, grounded in established dietary science.
Provides a Source of Calcium
While not a primary source, KitKat does contribute some calcium to the diet. Calcium is an essential mineral crucial for maintaining strong bones and teeth, supporting nerve function, and aiding in muscle contraction. A 100g serving provides 140mg of calcium, which is 11% of the Daily Value. This amount can contribute to your daily intake, especially when combined with other calcium-rich foods. However, relying on ultra-processed foods for calcium is not recommended as part of a balanced diet.
Contains Some Protein
KitKat offers a modest amount of protein, with 6.98g per 100g. Protein is vital for building and repairing tissues, producing enzymes and hormones, and supporting overall bodily functions. While this amount contributes to daily protein needs, it is not a significant source compared to whole foods like lean meats, legumes, or dairy. For individuals seeking to increase their protein intake, prioritizing less processed options is generally more beneficial for muscle maintenance and satiety.
Offers a Small Amount of Fiber
KitKat contains a small amount of dietary fiber, providing 2.3g per 100g. Fiber is important for digestive health, helping to regulate bowel movements and prevent constipation. It also plays a role in blood sugar control and can contribute to feelings of fullness. While any fiber intake is beneficial, this amount is relatively low compared to fiber-rich whole foods like fruits, vegetables, and whole grains, which offer significantly more fiber per serving.
Source of Iron
KitKat provides a small amount of iron, with 0.84mg per 100g, which is 5% of the Daily Value. Iron is an essential mineral critical for oxygen transport in the blood and plays a key role in energy production. Adequate iron intake is important to prevent iron deficiency anemia. While this contribution is minor, it can still add to your overall daily iron intake. However, for significant iron needs, it's more effective to consume iron-rich foods such as red meat, fortified cereals, or spinach.
KitKat receives a FoodScore of 27/100, indicating it should be avoided. Its high saturated fat content and ultra-processed nature are the primary reasons for this low score.
How to eat it
KitKat is typically consumed as a sweet snack or dessert in the US diet. It is a ready-to-eat item, often enjoyed on its own or as part of a packed lunch. Due to its high calorie and saturated fat content, it is best consumed in small portions and infrequently as an occasional treat rather than a regular dietary staple. Pairing it with nutrient-dense foods is not common, as it serves primarily as an indulgence.
To manage intake, consider portioning out a single serving rather than eating directly from a multi-serving package.
Store KitKat in a cool, dry place to maintain its texture and prevent melting.
If you crave a sweet treat, try pairing a small piece with a piece of fruit to add some fiber and vitamins to your snack.
Things to keep in mind
For most healthy adults, KitKat does not present significant immediate health cautions beyond its nutritional profile. However, individuals with diabetes or those managing blood sugar levels should be mindful of its sugar content, despite the 'added sugar' being 0g per 100g, the total sugar content from its ingredients can still impact glucose levels. Those with lactose intolerance or dairy allergies should avoid KitKat as it contains milk ingredients. Due to its high saturated fat, individuals with heart health concerns or those advised to limit fat intake should consume it sparingly.
KitKat is not considered a healthy food. It scores 27/100 on FoodScore, placing it in the 'avoid' category. This is primarily due to its classification as an ultra-processed food and its high saturated fat content, which can negatively impact health when consumed regularly.
Is KitKat good for weight loss?
No, KitKat is not good for weight loss. It is calorie-dense (488 calories per 100g) and low in fiber (2.3g per 100g), which means it provides little satiety for its caloric load. Regular consumption can easily contribute to a calorie surplus, hindering weight loss efforts.
Is KitKat ultra-processed?
Yes, KitKat is classified as a NOVA 4 ultra-processed food. This means it has undergone extensive industrial processing and contains ingredients typically found in processed foods, such as refined sugars, unhealthy fats, and additives, rather than whole, unprocessed ingredients.
What are some healthier alternatives to KitKat?
For a healthier alternative, consider snacks that offer similar satisfaction without the high saturated fat and processing. Options like a small piece of dark chocolate with a higher cocoa content, a fruit and nut bar with minimal added sugar, or even a piece of fruit with a spoonful of nut butter can satisfy a sweet craving while providing more nutrients.
How much saturated fat is in KitKat?
A 100g serving of KitKat contains 16.28g of saturated fat. This is a significant amount and contributes to the food's low FoodScore. Dietary guidelines recommend limiting saturated fat intake to reduce the risk of heart disease.
Does KitKat provide any essential nutrients?
KitKat provides minimal amounts of some essential nutrients. A 100g serving offers 6.98g of protein, 2.3g of fiber, 140mg of calcium (11% DV), and 0.84mg of iron (5% DV). However, these contributions are small, and it lacks many other vitamins and minerals found in whole foods.