KITKAT 5 CRISP WAFERS IN MILK CHOCOLATE BARS receives a FoodScore of 6/100 (Avoid), primarily due to its **high added sugar content** and classification as an **ultra-processed food**.
This KITKAT product scores 6/100, indicating it should be avoided for regular consumption.
A single serving contains 35g of added sugar, contributing significantly to its low score.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to generic dairy, this product offers minimal nutritional benefits.
Consider this product an occasional treat rather than a dietary staple.
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
35g
70% 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 (35g)-25
Saturated fat (16.7g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 6
The KITKAT 5 CRISP WAFERS IN MILK CHOCOLATE BARS received a FoodScore of 6 out of 100, placing it in the 'Avoid' category. This low score is largely driven by its significant added sugar content, with 35g per 100g, which incurs a substantial penalty. The product's classification as NOVA class 4, indicating it is ultra-processed, also contributes negatively to its score. Furthermore, the high amount of saturated fat, at 16.69g per 100g, is another major factor in its low rating. Ingredients like sugar and palm kernel oil are key contributors to these nutritional concerns. While the product does receive minor bonuses for its fiber (2.4g) and protein (7.14g) content, and some micronutrients like calcium (11% DV) and iron (14% DV), these are not enough to offset the penalties. Compared to a generic dairy equivalent, which typically offers more protein and calcium with less added sugar and saturated fat, this KITKAT product provides a less favorable nutritional profile.
Health benefits
What the nutrients in kitkat 5 crisp wafers in milk chocolate bars actually do for you, grounded in established dietary science.
Source of Iron
This product provides 2.57mg of iron per 100g, which is 14% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. While not a primary source, it can contribute a small amount to daily iron intake, especially for individuals who may need to increase their intake of this nutrient.
Source of Calcium
KITKAT 5 CRISP WAFERS IN MILK CHOCOLATE BARS contains 143.1mg of calcium per 100g, providing 11% of the Daily Value. Calcium is crucial for bone health and various bodily functions, including muscle contraction and nerve transmission. This contribution, though modest, can be a small part of meeting daily calcium needs.
Provides Quick Energy
Due to its high carbohydrate and sugar content, this product can provide a rapid source of energy. This can be useful in situations requiring a quick energy boost, such as during prolonged physical activity or when immediate caloric intake is needed. However, this energy is primarily from added sugars, which should be consumed in moderation.
KITKAT 5 CRISP WAFERS IN MILK CHOCOLATE BARS receives a FoodScore of 6/100 (Avoid), primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
KITKAT bars are typically consumed as a snack or dessert, often as a single serving. They are popular for their crisp wafer texture and chocolate coating. Given their nutritional profile, they are best enjoyed as an occasional treat rather than a regular part of the diet.
To balance the high sugar content, pair a small portion of KITKAT with nutrient-dense foods like a handful of nuts or a piece of fruit.
Consider sharing a single bar to reduce portion size and manage intake of added sugars and saturated fats.
Enjoy KITKAT as an occasional indulgence rather than a daily snack to align with dietary guidelines for added sugar.
Store in a cool, dry place to maintain the crispness of the wafers and prevent the chocolate from melting.
Things to keep in mind
Consumers should be aware of the allergens declared on the label: milk, wheat, and soy. Individuals with allergies to these ingredients should avoid this product. The high added sugar content, at 35g per 100g, is a significant consideration, particularly for individuals managing blood sugar levels, such as those with diabetes. The presence of PGPR (emulsifier) and vanillin (artificial flavors) are common in ultra-processed foods, and while generally recognized as safe, some individuals may prefer to limit their intake of such additives. The palm kernel oil contributes to the saturated fat content, which should be consumed in moderation as part of a balanced diet.
Is KITKAT 5 CRISP WAFERS IN MILK CHOCOLATE BARS healthy?
This KITKAT product is not considered healthy for regular consumption, receiving a FoodScore of 6/100. Its low score is primarily due to its high added sugar content (35g per 100g) and significant amount of saturated fat (16.69g per 100g). It is classified as an ultra-processed food, which generally indicates a less favorable nutritional profile.
How does KITKAT compare to a generic milk chocolate bar?
Compared to a generic milk chocolate bar, this KITKAT product has a similar nutritional profile, often with comparable levels of added sugar and saturated fat. While it offers some fiber and protein, these are not significantly higher than other similar confectionery items. For a more nutrient-dense option, consider a plain dark chocolate bar with a higher cocoa percentage, like a Ghirardelli Intense Dark bar, which typically has less added sugar.
What is PGPR in the ingredient list?
PGPR, or Polyglycerol Polyricinoleate, is an emulsifier derived from castor beans. It is commonly used in chocolate products to reduce viscosity, which helps in molding and coating. It allows manufacturers to use less cocoa butter while maintaining a desirable texture. It is generally considered safe for consumption.
What is a reasonable portion size for this KITKAT bar?
A reasonable portion size for this KITKAT bar, given its nutritional profile, would be one individual package. However, due to its high added sugar and saturated fat, it's best consumed as an occasional treat rather than a daily snack. Consider sharing or saving half for later to further moderate intake.
Can children eat KITKAT bars?
Children can consume KITKAT bars in moderation as an occasional treat. However, parents should be mindful of the high added sugar content, which can contribute significantly to a child's daily sugar intake. It's important to balance such treats with a diet rich in whole, unprocessed foods to support overall health and development.