KITKAT, CRISP WAFERS IN DARK CHOCOLATE scores 4/100 (Avoid) on FoodScore due to its **high added sugar** and **saturated fat content**.
KITKAT, CRISP WAFERS IN DARK CHOCOLATE received a FoodScore of 4/100, categorized as 'Avoid'.
This product is classified as NOVA class 4, indicating it is ultra-processed.
A single serving (3 two-piece bars) contains 31.67g of added sugar per 100g, contributing significantly to its low score.
It provides 6.43mg of iron per 100g, which is 36% of the Daily Value.
Compared to plain sparkling water, this product offers minimal nutritional benefits and a high caloric load.
Scores -28 points above the beverage category average (32/100 across 3796 foods).
Fiber
4.81g
17% of Daily Value
Protein
4.76g
10% of Daily Value
Added sugar
31.67g
63% of Daily Value
Sodium
48.1mg
2% of Daily Value
+
What it brings to the table
Fiber (4.8g)+5
Micronutrients (Iron)+2
−
What holds it back
Added sugar (31.7g)-25
Saturated fat (19g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 4
KITKAT, CRISP WAFERS IN DARK CHOCOLATE receives a FoodScore of 4/100, primarily driven by its nutritional profile. The most significant penalty comes from its high added sugar content, with 31.67g per 100g. This amount far exceeds recommended daily limits and contributes to a substantial -25 penalty. Additionally, the product contains 19g of saturated fat per 100g, leading to a -15 penalty. The presence of palm kernel oil and other fats contributes to this high saturated fat level. As a NOVA class 4 food, it is considered ultra-processed, incurring a -10 penalty, and further penalized for being a concentrated source of ultra-processed fat (-3). While the product does offer some positive attributes, such as 4.81g of fiber and 6.43mg of iron (36% DV), these bonuses (+5 for fiber, +2 for micronutrients) are not enough to offset the significant penalties. In contrast, a reference baseline like plain sparkling water contains no added sugar, saturated fat, or ultra-processed ingredients, highlighting the substantial difference in nutritional quality.
Health benefits
What the nutrients in kitkat, crisp wafers in dark chocolate actually do for you, grounded in established dietary science.
Source of Iron
KITKAT, CRISP WAFERS IN DARK CHOCOLATE provides 6.43mg of iron per 100g, which is 36% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various metabolic processes. While not a primary source, it can contribute to daily iron intake, especially for individuals who may struggle to meet their needs through other foods. However, this benefit should be weighed against the product's overall nutritional profile.
Provides Dietary Fiber
This product contains 4.81g of fiber per 100g, which contributes to daily fiber intake. Dietary fiber is important for digestive health and can help regulate blood sugar levels. While this amount is a positive attribute for a confectionery item, it is still advisable to obtain fiber from whole, unprocessed foods like fruits, vegetables, and whole grains for a broader range of nutrients and health benefits.
Energy Source for Specific Needs
With 476.19 calories per 100g, KITKAT, CRISP WAFERS IN DARK CHOCOLATE can serve as a quick source of energy. This can be useful in specific situations, such as during prolonged physical activity or when an immediate calorie boost is required. However, for general dietary intake, it is important to consider the source of these calories and prioritize nutrient-dense options to support overall health and well-being.
KITKAT, CRISP WAFERS IN DARK CHOCOLATE scores 4/100 (Avoid) on FoodScore due to its high added sugar and saturated fat content.
How to eat it
KITKAT, CRISP WAFERS IN DARK CHOCOLATE is typically consumed as a snack or dessert. A common portion is one or two two-piece bars. Due to its high caloric density and added sugar content, it is best enjoyed in moderation as an occasional treat rather than a regular part of the diet.
Consider pairing a small portion with a source of protein or fiber, like a handful of nuts or a piece of fruit, to help slow sugar absorption.
Practice mindful eating by savoring a single two-piece bar slowly, rather than consuming multiple bars at once.
To manage calorie and sugar intake, consider breaking a full serving into smaller portions and consuming them over time.
For a more balanced snack, swap out a full serving for a piece of dark chocolate with a higher cocoa percentage and lower added sugar.
Things to keep in mind
Individuals with allergies to milk, wheat, or soy should avoid KITKAT, CRISP WAFERS IN DARK CHOCOLATE as these are declared allergens. The product contains PGPR, an emulsifier, and vanillin, an artificial flavor, which some individuals may prefer to limit in their diet. Due to its high added sugar content, 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 contributes to the high saturated fat, which should be considered by those monitoring their cardiovascular health.
Is KITKAT, CRISP WAFERS IN DARK CHOCOLATE healthy?
KITKAT, CRISP WAFERS IN DARK CHOCOLATE scores 4/100 on FoodScore, indicating it is not a nutritionally beneficial choice for regular consumption. It is high in added sugar and saturated fat, and classified as ultra-processed. While it provides some iron and fiber, these benefits are outweighed by its less desirable nutritional components.
How does KITKAT, CRISP WAFERS IN DARK CHOCOLATE compare to other chocolate bars?
Compared to many other standard chocolate bars, KITKAT, CRISP WAFERS IN DARK CHOCOLATE has a similar nutritional profile, often high in added sugars and saturated fats. For instance, a Hershey's Milk Chocolate Bar also contains significant amounts of added sugar and saturated fat. Choosing a dark chocolate with a higher cocoa percentage (70% or more) and fewer ingredients can offer a more nutrient-dense option with less added sugar.
What is PGPR in KITKAT, CRISP WAFERS IN DARK CHOCOLATE?
PGPR, or Polyglycerol Polyricinoleate, is an emulsifier used in chocolate to reduce its viscosity, making it easier to process and achieve a desired texture. It helps in reducing the amount of cocoa butter needed, which can impact the product's cost and mouthfeel. It is generally recognized as safe for consumption.
What is a reasonable portion size for KITKAT, CRISP WAFERS IN DARK CHOCOLATE?
The declared serving size is 3 two-piece bars, which contains 31.67g of added sugar and 19g of saturated fat per 100g. Given its nutritional profile, a more reasonable portion for occasional enjoyment might be one two-piece bar. This helps to moderate intake of added sugars and saturated fats.
Can I eat KITKAT, CRISP WAFERS IN DARK CHOCOLATE if I am lactose intolerant?
KITKAT, CRISP WAFERS IN DARK CHOCOLATE contains lactose (milk) as an ingredient, as well as other milk components. Therefore, it is not suitable for individuals with lactose intolerance or a milk allergy. Always check the ingredient list for specific allergens if you have dietary restrictions.