KITKAT, CRISP WAFERS IN MILK CHOCOLATE receives a FoodScore of 4/100 (Avoid), primarily due to its **high added sugar content** and classification as an ultra-processed food.
KITKAT scores 4/100, indicating it is not a nutritionally optimal choice.
Contains 35g of added sugar per 100g, a significant contributor to its low score.
Provides 7.14g of protein and 2.4g of fiber per 100g.
This product is classified as NOVA class 4, meaning it is ultra-processed.
Best consumed infrequently and in small portions due to its nutritional profile.
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 IN MILK CHOCOLATE receives a FoodScore of 4 out of 100, classifying it as a food to avoid for regular consumption. This low score is largely driven by its high added sugar content, which stands at 35g per 100g. This amount significantly contributes to the product's caloric density without providing substantial micronutrient benefits. Additionally, the product contains 16.69g of saturated fat per 100g, which is a considerable amount and also negatively impacts the score. The presence of palm kernel oil as an ingredient contributes to the saturated fat content. Furthermore, its classification as a NOVA class 4 ultra-processed food incurs a penalty, reflecting its formulation with industrial ingredients and processes. While it does offer some minor bonuses for its 7.14g of protein and 2.4g of fiber, along with 11% DV for calcium, these are outweighed by the penalties from added sugar, saturated fat, and its ultra-processed nature. Compared to a generic dairy equivalent, which often provides more protein and calcium with less added sugar and saturated fat, KITKAT is a less nutrient-dense option.
Health benefits
What the nutrients in kitkat, crisp wafers in milk chocolate actually do for you, grounded in established dietary science.
Provides a Source of Calcium
KITKAT contains 143.1mg of calcium per 100g, contributing 11% of the Daily Value. Calcium is an essential mineral known for its role in maintaining strong bones and teeth. While this product is not a primary source of calcium, it can contribute a small amount to daily intake, especially for individuals who may not meet their calcium needs through other dairy or fortified foods. It is important to consider the overall nutritional profile when relying on such sources.
Contains Some Protein and Fiber
Per 100g, KITKAT offers 7.14g of protein and 2.4g of fiber. Protein is vital for muscle repair and growth, while fiber supports digestive health and can contribute to feelings of fullness. Although these amounts are not exceptionally high, they provide a minor nutritional contribution compared to many other confectionery items. Consumers should aim for higher protein and fiber sources in their regular diet.
Offers a Convenient Treat Option
This product serves as a convenient and readily available treat. For individuals seeking an occasional indulgence, KITKAT provides a satisfying sweet experience. Its individual packaging makes it easy to manage portion sizes, though it is important to be mindful of the nutritional content per serving. It can fit into a balanced diet when consumed infrequently and in moderation.
KITKAT, CRISP WAFERS IN MILK CHOCOLATE receives a FoodScore of 4/100 (Avoid), primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
KITKAT is typically consumed as a snack or dessert, often as a quick treat during the day or after a meal. Its crisp wafer texture and milk chocolate coating make it a popular choice for a sweet indulgence. Common pitfalls include consuming multiple servings or making it a regular part of one's diet.
Consider pairing a small piece of KITKAT with a piece of fruit or a handful of nuts to add fiber and healthy fats, which can help mitigate the sugar impact.
Practice mindful eating by savoring each bite and paying attention to hunger and fullness cues to prevent overconsumption.
If you enjoy the chocolate and wafer combination, consider making a homemade version with dark chocolate and whole-wheat wafers to reduce added sugar and increase fiber.
Limit consumption to occasional treats rather than a daily snack to manage intake of added sugars and saturated fats.
Portion control is key: consider breaking off just one or two 'fingers' rather than consuming the entire bar in one sitting, especially if you are watching your sugar intake.
Things to keep in mind
Individuals with allergies to milk, wheat, or soy should avoid KITKAT, as these are declared allergens in the ingredient list. The product contains a significant amount of added sugar (35g per 100g), which could be a concern for individuals managing blood sugar levels, such as those with diabetes. The presence of PGPR, an emulsifier, is generally recognized as safe, but some individuals prefer to limit foods containing various emulsifiers. Due to its high sugar and saturated fat content, frequent consumption may not align with dietary recommendations for heart health. This product is not suitable for individuals following a vegan diet due to the inclusion of milk ingredients.
Is KITKAT, CRISP WAFERS IN MILK CHOCOLATE healthy?
Based on its FoodScore of 4/100, KITKAT is not considered a healthy food for regular consumption. It is high in added sugars and saturated fat, and classified as ultra-processed. While it offers a small amount of calcium, protein, and fiber, these do not outweigh its less favorable nutritional aspects.
How does KITKAT compare to a generic milk chocolate bar?
Compared to a generic milk chocolate bar, KITKAT's nutritional profile is similar in terms of high added sugar and saturated fat. However, the wafer component in KITKAT adds a small amount of fiber and protein that might be slightly higher than a solid milk chocolate bar like a Hershey's Milk Chocolate Bar. Both are generally considered treats to 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 its viscosity, making it easier to mold and coat. It helps to create a smoother texture and can reduce the amount of cocoa butter needed in the formulation. It is generally considered safe for consumption by regulatory bodies.
What is a reasonable portion size for KITKAT?
A reasonable portion size for KITKAT, given its nutritional profile, would be one or two 'fingers' rather than an entire standard bar. This helps to moderate the intake of added sugars and saturated fats. Enjoying it as an occasional treat rather than a daily snack is also advisable to maintain a balanced diet.
Can KITKAT be part of a weight management plan?
While no food is strictly 'off-limits' in a weight management plan, KITKAT is calorie-dense and high in added sugars and saturated fat. If included, it should be in very small, infrequent portions and accounted for within your daily calorie and macronutrient goals. Prioritizing nutrient-dense foods is generally more effective for weight management.