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Kit Kat nutrition, glycemic index, calories, net carbs & more

Candies, KIT KAT Wafer Bar
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Kit Kat

Kit Kat
50 (low)
Glycemic load
3 (low)
Calories
518
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
63.59 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 bar, miniature (.35 oz) (10 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
0.7 (acidic)
95% Calories
94% Saturated Fat
91% Fats
88% Net carbs
86% Carbs
Explanation: The given food contains more Calories than 95% of foods. Note that this food itself is richer in Calories than it is in any other nutrient. Similarly, it is relatively rich in Saturated Fat, Fats, Net carbs, and Carbs.

Kit Kat Glycemic index (GI)

50

Kit Kat Glycemic load (GL)

3

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 38% 38% 27% 58% 21% 8% 3% 74% 14% 28% 17%
Calcium: 125 mg of 1,000 mg 13%
Iron: 1 mg of 8 mg 13%
Magnesium: 37 mg of 420 mg 9%
Phosphorus: 135 mg of 700 mg 19%
Potassium: 231 mg of 3,400 mg 7%
Sodium: 54 mg of 2,300 mg 2%
Zinc: 0.09 mg of 11 mg 1%
Copper: 0.22 mg of 1 mg 24%
Manganese: 0.1 mg of 2 mg 4%
Selenium: 5 µg of 55 µg 9%
Choline: 31 mg of 550 mg 6%

Mineral chart - relative view

Calcium
125 mg
TOP 18%
Magnesium
37 mg
TOP 27%
Copper
0.22 mg
TOP 29%
Potassium
231 mg
TOP 52%
Phosphorus
135 mg
TOP 56%
Iron
1 mg
TOP 60%
Manganese
0.1 mg
TOP 61%
Selenium
5 µg
TOP 67%
Sodium
54 mg
TOP 69%
Choline
31 mg
TOP 70%
Zinc
0.09 mg
TOP 91%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 7% 0% 0% 30% 49% 10% 39% 5% 11% 70% 14%
Vitamin A: 81 IU of 5,000 IU 2%
Vitamin E : 0.34 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.117 mg of 1 mg 10%
Vitamin B2: 0.21 mg of 1 mg 16%
Vitamin B3: 0.5 mg of 16 mg 3%
Vitamin B5: 0.64 mg of 5 mg 13%
Vitamin B6: 0.02 mg of 1 mg 2%
Folate: 14 µg of 400 µg 4%
Vitamin B12: 0.56 µg of 2 µg 23%
Vitamin K: 5.2 µg of 120 µg 4%

Vitamin chart - relative view

Vitamin B2
0.21 mg
TOP 43%
Vitamin B1
0.117 mg
TOP 44%
Vitamin A
81 IU
TOP 44%
Vitamin B12
0.56 µg
TOP 47%
Vitamin B5
0.64 mg
TOP 50%
Folate
14 µg
TOP 54%
Vitamin K
5.2 µg
TOP 56%
Vitamin E
0.34 mg
TOP 64%
Vitamin B3
0.5 mg
TOP 78%
Vitamin B6
0.02 mg
TOP 91%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

7% 25% 64% 2% 2%
Protein:
Daily Value: 13%
6.51 g of 50 g
13%
Fats:
Daily Value: 40%
25.99 g of 65 g
40%
Carbs:
Daily Value: 22%
64.59 g of 300 g
22%
Water:
Daily Value: 0%
1.63 g of 2,000 g
0%
Other:
1.28 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 97% 55% 60% 58% 40% 46% 47% 60% 48%
Tryptophan: 90 mg of 280 mg 32%
Threonine: 190 mg of 1,050 mg 18%
Isoleucine: 280 mg of 1,400 mg 20%
Leucine: 520 mg of 2,730 mg 19%
Lysine: 280 mg of 2,100 mg 13%
Methionine: 160 mg of 1,050 mg 15%
Phenylalanine: 270 mg of 1,750 mg 15%
Valine: 360 mg of 1,820 mg 20%
Histidine: 110 mg of 700 mg 16%

Fat type information

73% 24% 4%
Saturated Fat: 17.953 g
Monounsaturated Fat: 5.844 g
Polyunsaturated fat: 0.895 g

Carbohydrate type breakdown

18% 68% 14%
Starch: 10.6 g
Sucrose: 40.04 g
Glucose: 0.16 g
Fructose: 0.2 g
Lactose: 8.21 g
Maltose: 0.07 g
Galactose: 0 g

Fiber content ratio for Kit Kat

75% 23%
Sugar: 48.68 g
Fiber: 1 g
Other: 14.91 g

All nutrients for Kit Kat per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 518kcal 26% 5% 11 times more than OrangeOrange
Protein 6.51g 16% 55% 2.3 times more than BroccoliBroccoli
Fats 25.99g 40% 9% 1.3 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 63.59g N/A 12% 1.2 times more than ChocolateChocolate
Carbs 64.59g 22% 14% 2.3 times more than RiceRice
Cholesterol 11mg 4% 47% 33.9 times less than EggEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1mg 13% 60% 2.6 times less than BeefBeef
Calcium 125mg 13% 18% Equal to MilkMilk
Potassium 231mg 7% 52% 1.6 times more than CucumberCucumber
Magnesium 37mg 9% 27% 3.8 times less than AlmondAlmond
Sugar 48.68g N/A 24% 5.4 times more than Coca-ColaCoca-Cola
Fiber 1g 4% 50% 2.4 times less than OrangeOrange
Copper 0.22mg 24% 29% 1.5 times more than ShiitakeShiitake
Zinc 0.09mg 1% 91% 70.1 times less than BeefBeef
Starch 10.6g 4% 94% 1.4 times less than PotatoPotato
Phosphorus 135mg 19% 56% 1.3 times less than Chicken meatChicken meat
Sodium 54mg 2% 69% 9.1 times less than White BreadWhite Bread
Vitamin A 81IU 2% 44% 206.2 times less than CarrotCarrot
Vitamin A RAE 24µg 3% 41%
Vitamin E 0.34mg 2% 64% 4.3 times less than KiwifruitKiwifruit
Selenium 5µg 9% 67%
Manganese 0.1mg 4% 61%
Vitamin B1 0.12mg 10% 44% 2.3 times less than Pea rawPea raw
Vitamin B2 0.21mg 16% 43% 1.6 times more than AvocadoAvocado
Vitamin B3 0.5mg 3% 78% 19.1 times less than Turkey meatTurkey meat
Vitamin B5 0.64mg 13% 50% 1.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.02mg 2% 91% 6 times less than OatOat
Vitamin B12 0.56µg 23% 47% 1.3 times less than PorkPork
Vitamin K 5.2µg 4% 56% 19.5 times less than BroccoliBroccoli
Trans Fat 0.1g N/A 63% 150.4 times less than MargarineMargarine
Folate 14µg 4% 54% 4.4 times less than Brussels sproutBrussels sprout
Saturated Fat 17.95g 90% 6% 3 times more than BeefBeef
Monounsaturated Fat 5.84g N/A 27% 1.7 times less than AvocadoAvocado
Polyunsaturated fat 0.9g N/A 48% 52.7 times less than WalnutWalnut
Tryptophan 0.09mg 0% 80% 3.4 times less than Chicken meatChicken meat
Threonine 0.19mg 0% 84% 3.8 times less than BeefBeef
Isoleucine 0.28mg 0% 81% 3.3 times less than SalmonSalmon
Leucine 0.52mg 0% 81% 4.7 times less than TunaTuna
Lysine 0.28mg 0% 82% 1.6 times less than TofuTofu
Methionine 0.16mg 0% 78% 1.7 times more than QuinoaQuinoa
Phenylalanine 0.27mg 0% 83% 2.5 times less than EggEgg
Valine 0.36mg 0% 81% 5.6 times less than Soybean rawSoybean raw
Histidine 0.11mg 0% 85% 6.8 times less than Turkey meatTurkey meat
Fructose 0.2g 0% 91% 29.5 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.08g N/A 87% 121.9 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Gamma-linoleic acid 0g N/A 100%
Omega-6 - Eicosadienoic acid 0g N/A 100%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 518
% Daily Value*
40%
Total Fat 26g
82%
Saturated Fat 18g
Trans Fat g
4%
Cholesterol 11mg
2%
Sodium 54mg
22%
Total Carbohydrate 65g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 7g
Vitamin D 0mcg 0%

Calcium 125mg 13%

Iron 1mg 13%

Potassium 231mg 7%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
limit break
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Kit Kat nutrition infographic

Kit Kat nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.