Nutrition for Kit Kat

Calories, Protein, Vitamins and More

image of kit kat source

Kit Kat Nutrition Summary

One bar of kit kat (42 grams or 1.48 oz) contains 218 calories and 2.7 grams of protein. Kit kat consist of 2% water, 65% carbohydrates, 7% protein, and 26% fat.

Kit kat is an excellent source of many nutrients, including carbohydrates, calcium and potassium. It also contains significant amounts of magnesium and phosphorus.

In one bar of kit kat:

  • Calories: 218
  • Protein: 2.7 g
  • Sugar: 20.4 g
  • Dietary fiber: 0.4 g
  • Fat: 10.9 g, (Saturated: 7.5 g)
  • Cholesterol: 4.6 mg
  • Sodium: 22.7 mg

See the Kit Kat Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Candies, KIT KAT Wafer Bar.

Calories in Kit Kat

Kit kat has 218 calories per bar or 519 calories for every 100 grams. Most of its calories are from carbohydrates and fat.

50% of calories in kit kat are from carbohydrates, 45% of calories are from fat and 5% of calories are from protein.

Calories from Carbs

A good portion, or 50% of the calories in kit kat are from carbohydrates. The carbs in kit kat are mostly in the form of dietary fiber, sugar and starch (2%, 81% and 18%). 1 bar of kit kat has 2% of daily values or 0.4 grams of dietary fiber.

  • Dietary fiber: 0.4 g
  • Sugar: 20.4 g
  • Starch: 4.5 g

Calories from Fat

A substantial amount, or 45% of the calories in Kit Kat are from fat. Kit kat is high in total fat, with 10.9 grams or 17% of recommended daily values per bar. Most of the fat in kit kat are saturated and it contains a high amount of saturated fat, about 40% of recommended daily values.

Kit kat contains 0.04158 grams of trans fat and4.6 mg of cholesterol.

  • Total fat: 10.9 g
  • Cholesterol: 4.6 mg
  • Trans fat: < 0.1 g
  • Saturated fat: 7.5 g
  • Monounsaturated fat: 2.5 g
  • Polyunsaturated fat: 0.4 g

Omega-6 in Kit Kat

A good source of omega-6 fatty acids, every bar of kit kat contains a total of 0.4 grams of omega-6. In addition, a large portion of the omega-6 in kit kat comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.06 g
  • linoleic acid: 0.34 g

Calories Similar to Kit Kat

Some other sweets or candy with similar calories to kit kat by weight:

Protein in Kit Kat

An excellent source of protein, a single bar of Kit Kat contains 5% of recommended daily values or 2.7 grams of protein. In addition, kit kat contains significant amounts of all 9 essential amino acids.

  • Protein: 2.73 g
  • Tryptophan: 0.04 g
  • Threonine: 0.08 g
  • Isoleucine: 0.12 g
  • Leucine: 0.22 g
  • Lysine: 0.12 g
  • Methionine: 0.07 g
  • Phenylalanine: 0.11 g
  • Valine: 0.15 g
  • Histidine: 0.05 g

Protein Similar to Kit Kat

Some other sweets or candy with similar amounts of protein to kit kat by weight:

Vitamins and Minerals in Kit Kat

An good source of nutrients, kit kat contains abundant amounts of calcium and potassium. In fact, a single bar of kit kat contains 5% of recommended daily values or 52.5 milligrams of calcium.

Vitamins in kit kat (1 bar):
  • Vitamin a: 10.1 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin e: 0.1 mg
  • Folate: 5.9 ug
  • Vitamin b12: 0.2 ug
  • Vitamin k: 2.2 ug
Minerals in kit kat (1 bar):
  • Calcium: 52.5 mg
  • Potassium: 97 mg
  • Iron: 0.4 mg
  • Magnesium: 15.5 mg
  • Zinc: < 0.1 mg
  • Selenium: 2.1 ug
  • Phosphorus: 56.7 mg
  • Copper: 0.1 mg
  • Manganese: < 0.1 mg
  • Choline: 13 mg
There is no significant amounts of pantothenic acid, vitamin b6 or vitamin c in kit kat.

Similar to Kit Kat for Calcium

Here are some other sweets or candy with similarly abundant amounts of calcium to kit kat:

Flavonoids and Carotenoids in Kit Kat [3]

Kit kat contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one bar of kit kat:

  • lutein + zeaxanthin: 10 ug

Kit Kat Nutrition Chart

Kit Kat:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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