KITKAT, CRISP WAFERS IN DARK CHOCOLATE, MINT, MINT
KITKAT, CRISP WAFERS IN DARK CHOCOLATE, MINT receives a FoodScore of 4/100 (Avoid). The primary factor contributing to this low score is its **high content of added sugar** and **saturated fat**, alongside its classification as an ultra-processed food.
This KITKAT product scores 4/100, indicating it should be avoided as a regular part of the diet.
A significant concern is the 30.93g of added sugar per 100g, contributing to a substantial penalty.
The product contains 4.7g of fiber per 100g, which offers a minor nutritional bonus.
Compared to plain sparkling water, this product offers minimal nutritional value and is high in calories and sugar.
Due to its NOVA class 4 rating, this is an ultra-processed food with limited dietary benefits.
Scores -28 points above the beverage category average (32/100 across 3796 foods).
Fiber
4.7g
17% of Daily Value
Protein
4.65g
9% of Daily Value
Added sugar
30.93g
62% of Daily Value
Sodium
46.98mg
2% of Daily Value
+
What it brings to the table
Fiber (4.7g)+5
Micronutrients (Iron)+2
−
What holds it back
Added sugar (30.9g)-25
Saturated fat (18.6g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 4
The FoodScore of 4/100 for KITKAT, CRISP WAFERS IN DARK CHOCOLATE, MINT reflects its nutritional profile, which is heavily influenced by its high levels of added sugar and saturated fat. Per 100g, the product contains 30.93g of added sugar, incurring a significant penalty of -25 points. Additionally, the 18.6g of saturated fat per 100g leads to a -15 point penalty. The presence of palm kernel oil as an ingredient contributes to the saturated fat content. As a NOVA class 4 food, it is categorized as ultra-processed, resulting in a -10 point penalty, with an additional -3 points for concentrated ultra-processed fat. While the product does offer 4.7g of fiber per 100g, earning a +5 bonus, and 6.28mg of iron (35% DV), which adds +2 points, these small bonuses are insufficient to offset the substantial penalties. In comparison to the baseline of plain sparkling water or unsweetened iced tea, this KITKAT product provides significantly more calories, sugar, and fat, and lacks the hydration benefits of the baseline.
Health benefits
What the nutrients in kitkat, crisp wafers in dark chocolate, mint, mint actually do for you, grounded in established dietary science.
Provides a Source of Iron
This KITKAT product contributes to daily iron intake, providing 6.28mg of iron per 100g, which is 35% 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 help supplement iron intake, particularly for individuals who may have difficulty meeting their needs through other dietary sources.
Contains Dietary Fiber
With 4.7g of fiber per 100g, this product offers a modest amount of dietary fiber. Fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. While this amount is not exceptionally high, it is a positive attribute for a confectionary item, as many similar products contain very little to no fiber.
Offers a Treat for Occasional Indulgence
For individuals seeking an occasional treat, this KITKAT product can serve that purpose. Its specific flavor profile and texture can provide sensory satisfaction as part of a balanced diet. Consuming it in moderation, as an infrequent indulgence, can fit within a healthy eating pattern without significantly impacting overall nutritional goals.
KITKAT, CRISP WAFERS IN DARK CHOCOLATE, MINT receives a FoodScore of 4/100 (Avoid). The primary factor contributing to this low score is its high content of added sugar and saturated fat, alongside its classification as an ultra-processed food.
How to eat it
KITKAT bars are typically consumed as a snack or dessert, often enjoyed on their own. The 'break' aspect encourages portioning, though a full serving is 5 pieces. They are not intended as a meal replacement but rather as an occasional treat.
To manage added sugar intake, consider sharing a serving or consuming only a portion of the 5 pieces.
Pairing this treat with a source of protein or fiber, like a handful of nuts or a piece of fruit, can help balance the snack.
Store in a cool, dry place to maintain its crisp texture and prevent melting, especially in warmer climates.
Consider this product as a dessert after a balanced meal rather than a standalone snack to minimize its impact on blood sugar levels.
Things to keep in mind
Consumers should be aware of several ingredients in KITKAT, CRISP WAFERS IN DARK CHOCOLATE, MINT. The product contains common allergens including wheat flour, milk, and soy (from lecithin), which are clearly declared. Individuals with celiac disease or gluten sensitivity should avoid this product due to wheat. Those with dairy or soy allergies should also exercise caution. The high content of added sugar and saturated fat, particularly from palm kernel oil, means this product should be consumed sparingly, especially by individuals managing blood sugar levels or cardiovascular health. While the amount of cocoa is not specified, it is a source of caffeine, which may be a consideration for young children or individuals sensitive to stimulants.
Is KITKAT, CRISP WAFERS IN DARK CHOCOLATE, MINT healthy?
This KITKAT product scores 4/100, classifying it as 'Avoid' on FoodScore. It is high in added sugar and saturated fat, and is an ultra-processed food. While it offers some fiber and iron, these do not outweigh the less favorable nutritional aspects for regular consumption.
How does KITKAT compare to other chocolate bars?
Compared to a plain dark chocolate bar like a Hershey's Special Dark, this KITKAT product generally has a similar calorie count but may contain more added sugar due to the wafer and mint flavoring. Many other chocolate bars also fall into the ultra-processed category and should be consumed in moderation.
What is PGPR in the ingredient list?
PGPR, or Polyglycerol Polyricinoleate, is an emulsifier derived from castor beans. It is commonly used in chocolate to reduce viscosity, which helps in molding and coating, and to improve texture. It is generally recognized as safe for consumption.
What is a reasonable portion size for this KITKAT product?
The declared serving size is 5 pieces. However, given its high content of added sugar and calories, a smaller portion, such as 1-2 pieces, would be more appropriate for occasional indulgence, especially if you are mindful of your daily caloric and sugar intake.
Can I eat this KITKAT product if I am trying to reduce my sugar intake?
This product contains 30.93g of added sugar per 100g, which is a significant amount. If you are actively trying to reduce your sugar intake, it would be best to limit or avoid this product. Opt for alternatives with no or very low added sugars.