How many calories are in a Kit Kat?
USDA numbers for Kit Kat wafer bars per 1.5 oz bar and per miniature bar, with the saturated fat, the sugar and how to log them.
A Kit Kat can seem lighter than other candy bars because of its crisp wafer center, but USDA lists it at 518 calories per 100 g, a little more than a Snickers bar at 491. The 1.5 oz bar (42 g) is smaller than a 2 oz Snickers (57 g), so the total per bar is lower even though each gram carries more.
Calories in Kit Kat per 100 g
According to USDA FoodData Central (SR Legacy entry “Candies, KIT KAT Wafer Bar”), 100 g of Kit Kat contains 518 calories (2,167 kJ), 6.5 g of protein, 65 g of carbohydrates and 26 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 518 |
| Energy (kilojoules) | 2,167 kJ |
| Protein | 6.5 g |
| Carbohydrates | 65 g |
| Fiber | 1 g |
| Sugars | 49 g |
| Total fat | 26 g |
| Saturated fat | 18 g |
| Sodium | 54 mg |
| Cholesterol | 11 mg |
| Potassium | 231 mg |
| Calcium | 125 mg |
| Iron | 1 mg |
| Vitamin C | 0 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of Kit Kat:
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 bar (1.5 oz, 42 g) | 218 | 910 | 2.7 g | 27 g | 11 g |
| 1 miniature bar (10 g) | 52 | 217 | 0.7 g | 6.5 g | 2.6 g |
Macro breakdown
By energy, Kit Kat is about 50% carbohydrate, 5% protein and 45% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
Fat and carbohydrate share the energy almost evenly, and the fat is mostly saturated: 18 g of the 26 g of fat per 100 g, or about 7.5 g in one bar. Most of the carbohydrate is sugar at 48.7 g per 100 g, while the wafer adds little fiber, just 1 g per 100 g.
How Kit Kat compares with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Reese's Peanut Butter Cups | 515 | 10 g | 55 g | 31 g |
| Potato chips | 532 | 6.4 g | 54 g | 34 g |
| Milk chocolate | 535 | 7.7 g | 59 g | 30 g |
| Chocolate chip cookies | 492 | 5.1 g | 65 g | 25 g |
| M&M's (milk chocolate) | 492 | 4.3 g | 71 g | 21 g |
Is Kit Kat good for weight loss?
At 518 calories per 100 g a Kit Kat is energy dense, but the bar snaps into fingers, which makes it easier to eat part and save the rest. One 1.5 oz bar is about 218 calories with about 7.5 g of saturated fat, more than a third of the FDA Daily Value of 20 g. A miniature bar at about 52 calories is a reasonable way to have the taste, but minis from a bag add up: four of them (40 g) are about 207 calories, close to a full bar. Protein and fiber are low, so it will not keep you full; it fits best as a planned treat after a meal.
How to log Kit Kat in Cal.AI
Use Barcode on the wrapper or search "Kit Kat" in Cal.AI and choose 1 bar (42 g, about 218 calories) or a miniature bar (10 g, about 52 calories). For miniatures from a bag, log one and tap the serving + control for each extra. The common mistake is logging a bigger bar as the standard 42 g one, so check the weight on the wrapper and adjust the portion in Fix Results.
Frequently asked questions
How many calories are in a Kit Kat bar?
A standard 1.5 oz Kit Kat wafer bar (42 g) has about 218 calories in USDA data, with about 2.7 g of protein, 27.1 g of carbohydrate, 10.9 g of fat and 20.4 g of sugars. If your wrapper lists a different weight, multiply the grams by 5.18 to estimate the calories, since the bar has 518 calories per 100 g.
How many calories are in a mini Kit Kat?
A miniature Kit Kat bar (10 g) has about 52 calories, with about 2.6 g of fat and 4.9 g of sugars, according to USDA data. Minis are easy to eat in a row, and four of them (40 g) come to about 207 calories, nearly the same as one 1.5 oz bar at about 218. Count the wrappers before you log.
Does a Kit Kat have fewer calories than a Snickers?
Per bar, yes: a 1.5 oz Kit Kat (42 g) is about 218 calories, against about 280 for a 2 oz Snickers bar (57 g). Per 100 g it is the other way round, 518 calories for the Kit Kat and 491 for the Snickers. The wafer feels airy, but the bar still carries 26 g of fat per 100 g.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Candies, KIT KAT Wafer Bar” (FDC ID 167992). FoodData Central
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels. FDA
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