KITKAT MINIATURES CRISP WAFERS receive a FoodScore of 2/100 (Avoid). The primary factor driving this low score is the **high amount of added sugar**.
KITKAT MINIATURES CRISP WAFERS score 2/100, indicating it is an 'Avoid' food choice.
This snack contains 34.19g of added sugar per 100g, a significant contributor to its low score.
It is classified as NOVA 4, meaning it is an ultra-processed food product.
Compared to a whole-food snack, this product offers minimal micronutrient density.
Consider this product as an occasional treat rather than a regular dietary component.
Scores -39 points above the snack category average (41/100 across 2903 foods).
Fiber
2.3g
8% of Daily Value
Protein
6.98g
14% of Daily Value
Added sugar
34.19g
68% of Daily Value
Sodium
70mg
3% of Daily Value
+
What it brings to the table
Fiber (2.3g)+1
Protein (7.0g)+2
Micronutrients (Calcium)+2
−
What holds it back
Added sugar (34.2g)-25
Saturated fat (16.3g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 2
KITKAT MINIATURES CRISP WAFERS received a FoodScore of 2 out of 100, largely due to its nutritional profile. The most significant penalty comes from the 34.19g of added sugar per 100g, which is a substantial amount and contributes -25 points to the score. Additionally, the product contains 16.3g of saturated fat per 100g, resulting in a -15 point penalty. As an ultra-processed food (NOVA class 4), it incurs another -10 point penalty, with an additional -3 points for concentrated ultra-processed fat. While there are some minor bonuses for its 2.3g of fiber and 7.0g of protein, and a small amount of calcium (11% DV), these are insufficient to offset the significant penalties. In contrast to a whole-food snack alternative, KITKAT provides a much higher caloric density with fewer beneficial nutrients and a higher load of added sugars and saturated fats.
Health benefits
What the nutrients in kitkat, miniatures crisp wafers actually do for you, grounded in established dietary science.
Provides a Source of Energy
This product offers 488.37 calories per 100g, primarily from carbohydrates and fats. For individuals needing a quick energy boost, such as after intense physical activity or when caloric intake is otherwise low, the energy density of KITKAT can be useful. However, it's important to consider the source of these calories, as they largely come from added sugars and saturated fats.
Contains Some Protein
KITKAT MINIATURES CRISP WAFERS provide 6.98g of protein per 100g. While not a primary protein source, this amount contributes to daily protein intake. Protein is essential for muscle repair and growth, and including it in snacks can help with satiety, though the overall nutritional context of this product should be considered.
Offers a Small Amount of Calcium
This product contains 140mg of calcium per 100g, contributing 11% of the Daily Value. Calcium is a vital mineral for bone health and other bodily functions. While not a significant source, it can contribute marginally to daily calcium requirements, especially when consumed as part of a varied diet.
KITKAT MINIATURES CRISP WAFERS receive a FoodScore of 2/100 (Avoid). The primary factor driving this low score is the high amount of added sugar.
How to eat it
KITKAT MINIATURES CRISP WAFERS are typically consumed as a standalone snack or dessert. People often eat a few pieces at a time, making it easy to exceed a standard serving size. It's commonly found in lunchboxes or as a quick treat.
To manage added sugar intake, consider pairing a small portion of KITKAT with a source of fiber and protein, like a handful of nuts or a piece of fruit.
Be mindful of the serving size of 5 pieces; pre-portioning can help prevent overconsumption.
Enjoy KITKAT as an occasional indulgence rather than a daily snack to align with dietary guidelines for added sugars and saturated fats.
Consider swapping this for a whole-food snack like an apple with peanut butter for a more nutrient-dense option.
Things to keep in mind
This product contains several common allergens, including wheat, nonfat milk, lactose (milk), milk fat, and soy (lecithin). Individuals with allergies to these ingredients should avoid consumption. The presence of palm kernel oil contributes to the high saturated fat content. Due to its high added sugar content, individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very limited quantities. The ingredient list also includes PGPR (emulsifier) and vanillin (artificial flavor), which are common food additives in ultra-processed products.
Based on its FoodScore of 2/100, KITKAT MINIATURES CRISP WAFERS are not considered a healthy food choice for regular consumption. It is an ultra-processed snack high in added sugars and saturated fats, offering minimal micronutrients.
How does KITKAT compare to other snack bars?
Compared to a whole-food based snack bar like a KIND Bar, KITKAT MINIATURES CRISP WAFERS are significantly higher in added sugar (34.19g vs. typically <10g) and lower in fiber. Many snack bars also offer a more diverse micronutrient profile.
What is PGPR in KITKAT?
PGPR, or Polyglycerol Polyricinoleate, is an emulsifier used in chocolate to reduce its viscosity. This allows for easier processing and helps create a smoother texture with less cocoa butter, but it is an indicator of an ultra-processed food.
What is a reasonable portion size for KITKAT?
The declared serving size is 5 pieces. Given the high caloric density and significant amounts of added sugar and saturated fat, adhering to this portion size is important for moderation. Consuming more than one serving would further increase intake of these components.
Can children eat KITKAT?
Children can consume KITKAT in moderation as an occasional treat. However, due to its high added sugar content, it should not be a regular part of a child's diet. Prioritizing whole, unprocessed snacks is generally recommended for children's nutrition.