KITKAT CRISP WAFERS, MILK CHOCOLATE receives a FoodScore of 4/100 (Avoid). The primary factor driving this low score is its **high added sugar content**, contributing significantly to its ultra-processed classification.
This KITKAT product has a FoodScore of 4/100, indicating it should be avoided as a regular dietary item.
The product contains 35g of added sugar per 100g, a major nutritional concern.
With 16.69g of saturated fat per 100g, it significantly exceeds recommended daily limits.
Classified as NOVA class 4, this product is ultra-processed, differing substantially from generic dairy.
Consider this product as an occasional treat in very small portions rather than a regular snack.
Scores -29 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)+2
−
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 4
KITKAT CRISP WAFERS, MILK CHOCOLATE scores 4 out of 100, placing it in the 'Avoid' category. This low score is largely due to its significant added sugar content of 35g per 100g, which incurs a substantial penalty. The product also contains 16.69g of saturated fat per 100g, contributing another significant penalty. As a NOVA class 4 food, it is considered ultra-processed, leading to an additional score reduction. While it does receive minor bonuses for its 2.4g of fiber and 7.14g of protein per 100g, and 11% DV of calcium, these are insufficient to offset the penalties from high added sugar and saturated fat. The presence of palm kernel oil as an ingredient further contributes to the concentrated ultra-processed fat penalty. Compared to a generic dairy equivalent, which would typically offer higher 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 crisp wafers, milk chocolate actually do for you, grounded in established dietary science.
Provides a quick source of energy
Due to its high carbohydrate content, primarily from sugar, KITKAT CRISP WAFERS, MILK CHOCOLATE can offer a rapid energy boost. This can be useful in situations requiring immediate caloric intake, such as during prolonged physical activity or when a quick pick-me-up is needed. However, this energy is quickly metabolized and may not provide sustained satiety.
Contains some essential minerals
This product contributes a modest amount of calcium, providing 11% of the Daily Value per 100g serving. Calcium is an essential mineral important for bone health and various bodily functions. While not a primary source, it can contribute to overall mineral intake, especially when consumed as part of a varied diet.
Offers a small amount of protein and fiber
KITKAT CRISP WAFERS, MILK CHOCOLATE contains 7.14g of protein and 2.4g of fiber per 100g. Protein is vital for muscle repair and growth, while fiber supports digestive health. Although these amounts are not substantial, they provide a minor nutritional contribution compared to many other confectionery items.
KITKAT CRISP WAFERS, MILK CHOCOLATE receives a FoodScore of 4/100 (Avoid). The primary factor driving this low score is its high added sugar content, contributing significantly to its ultra-processed classification.
How to eat it
KITKAT CRISP WAFERS, MILK CHOCOLATE is typically consumed as a treat or dessert, often as a single bar or a small portion. It is not designed as a primary source of nutrition but rather for occasional indulgence. Common pitfalls include overconsumption due to its palatability and small individual bar size.
Consider enjoying a single two-piece bar as a small treat, rather than the full serving size of three bars, to manage added sugar and saturated fat intake.
Pair a small portion with a nutrient-dense food like an apple or a handful of nuts to add fiber and protein, which can help with satiety.
Use KITKAT as an occasional reward or part of a balanced dessert plate with fruit, rather than a daily snack.
Be mindful of the added sugar content; if you are monitoring sugar intake, this product should be consumed sparingly.
Things to keep in mind
This product contains several common allergens including wheat, nonfat milk, lactose (milk), and soy lecithin. Individuals with allergies or sensitivities to these ingredients should avoid consumption. The high content of added sugar and saturated fat makes it less suitable for individuals managing blood sugar levels, such as those with diabetes, or those monitoring cardiovascular health. The presence of PGPR, emulsifier, and vanillin, artificial flavor, indicates a highly processed food, which some individuals may prefer to limit in their diet. Always check the ingredient list if you have specific dietary concerns.
With a FoodScore of 4/100, KITKAT CRISP WAFERS, MILK CHOCOLATE is not considered a healthy food choice for regular consumption. It is high in added sugar and saturated fat, and classified as ultra-processed. It should be enjoyed as an occasional treat in small portions.
How does KITKAT compare to other chocolate bars?
Compared to other popular chocolate bars like a standard Hershey's Milk Chocolate Bar, KITKAT CRISP WAFERS, MILK CHOCOLATE has a similar nutritional profile, often being high in added sugars and saturated fats. While it offers some fiber and protein, these are generally not enough to offset the less favorable aspects. Many chocolate bars fall into the ultra-processed category.
What is 'PGPR, emulsifier' in the ingredient list?
PGPR (Polyglycerol Polyricinoleate) is an emulsifier commonly used in chocolate to reduce its viscosity, making it easier to process and mold. It helps to create a smoother texture and can reduce the amount of cocoa butter needed. It is generally recognized as safe for consumption.
What is a reasonable portion size for KITKAT CRISP WAFERS, MILK CHOCOLATE?
The declared serving size is three two-piece bars, but for most individuals, a single two-piece bar would be a more reasonable portion for an occasional treat. This helps to moderate the intake of added sugar and saturated fat, aligning better with dietary guidelines for discretionary calories.
Can I eat KITKAT if I am trying to reduce my sugar intake?
If you are trying to reduce your sugar intake, KITKAT CRISP WAFERS, MILK CHOCOLATE is not an ideal choice due to its high added sugar content (35g per 100g). Occasional, very small portions might fit into a flexible diet, but it's best to prioritize foods with lower added sugars.