Are quavers high in calories? Separating snack myths from nutritional facts

October 20, 2025 •

2 min read

A standard 16g bag of cheese-flavoured Quavers contains approximately 86 calories. But when considering a balanced nutrition diet, are quavers high in calories, or a relatively low-guilt option compared to other snack foods? The answer lies in understanding the difference between total calorie count and nutritional density.

Quick Summary

Quavers are a popular snack with a deceptively low calorie count per packet, yet a high calorie density per 100g. While not inherently bad, their ultra-processed nature, high salt and fat content, and low nutritional value mean they should be consumed in moderation as part of a balanced diet.

Key Points

Low Per-Pack Calories: A standard 16g bag of cheese-flavoured Quavers contains approximately 86 calories, which is lower than many other crisp packets.
High Calorie Density: Per 100g, Quavers are high in calories (~536 kcal) and fat (~30.8g), meaning the low per-pack count is due to a small portion size.
Processed Snack: Quavers are an ultra-processed food with minimal nutritional benefits like fibre, vitamins, or minerals.
Moderate Fat and High Salt: Despite being low in saturated fat per pack, they contain a significant amount of salt and fat per 100g, which should be considered when consuming regularly.
Portion Control is Key: Enjoying a single pack as an occasional treat is fine, but overconsumption can lead to exceeding your daily calorie and salt intake.
Better Alternatives Exist: For regular snacking, healthier and more nutritious alternatives like air-popped popcorn, roasted chickpeas, or vegetable sticks are recommended.

Quavers' Nutritional Breakdown

When assessing whether are quavers high in calories, it is essential to look beyond the total count per pack and examine their overall nutritional profile. Quavers are a potato-starch-based, cheese-flavoured snack with a light, puffed, and curly texture. The ingredients list for the cheese flavour includes potato starch, sunflower oil, rice flour, soya flour, and various flavourings. While a small bag's calorie count might seem low, their macronutrient breakdown offers a fuller picture.

Per 16g Pack

A standard 16g bag of cheese-flavoured Quavers contains approximately:

Energy: 86 kcal
Fat: 4.9g
of which saturates: 0.4g
Carbohydrate: 9.9g
of which sugars: 0.4g
Protein: 0.4g
Salt: 0.34g

Per 100g

Examining the per 100g values reveals Quavers to be a high-fat, high-calorie snack:

Energy: 536 kcal
Fat: 30.8g
of which saturates: 2.7g
Carbohydrate: 62.1g
of which sugars: 2.7g
Protein: 2.5g
Salt: 2.14g

This high density highlights that the low per-bag calorie count is due to the small portion size.

Quavers vs. Other Popular Crisps: A Calorie Comparison

Comparing Quavers to other snacks helps put their calorie content into perspective.

Comparison Table: Quavers vs. Competitors (Approximate Values per Pack)


Snack (16g-25g pack size)	Calories (kcal)	Fat (g)	Salt (g)
Quavers (16g)	~86	4.9	0.34
Skips (13.1g)	~78	4.6	n/a
Wotsits (16.5g)	~82	5.4	n/a
French Fries (18g)	~78	3.4	n/a
Walkers Baked (25g)	~130	3.4	n/a

Quavers are comparable in calories per pack to some lighter options but lower than snacks like Walkers Baked.

Moderation and Mindful Snacking

As an ultra-processed food, Quavers provide minimal nutritional value beyond calories and fat. They lack significant fibre, vitamins, or minerals. Incorporating such snacks requires portion control. An occasional single bag is unlikely to harm a healthy diet, but frequent consumption can lead to excessive calorie, salt, and fat intake.

Tips for Mindful Snacking

Choose single-serve packs to avoid overeating.
Combine with healthier options like fruit for a more satisfying snack.
Identify your hunger: Don't snack out of boredom. Try drinking water first.
Factor treats into your daily calorie plan.

Conclusion

While a single pack of Quavers isn't high in calories compared to many crisps, their high calorie density per 100g and low nutritional value mean they should be consumed in moderation as part of a balanced diet. Mindful eating and portion control allow you to enjoy them occasionally without hindering health goals.

For personalized advice on healthy eating, consult a registered dietitian.

Note: Nutritional values can vary by flavour and location. Always check the packet for the most accurate information.

Healthier Snack Alternatives

Consider these nutritious options if you often crave salty snacks:

Air-popped popcorn (lightly seasoned) offers fibre and is low in calories.
Vegetable sticks and hummus provide crunch, protein, and fibre.
Baked lentil chips (consume mindfully due to salt) can be lower in fat than standard crisps.
Roasted chickpeas offer a protein-rich, crunchy snack.
Nuts and seeds are packed with healthy fats, protein, and fibre, but require portion control due to high calories.

Exploring these alternatives can help you find satisfying snacks aligned with your nutrition diet goals.

Frequently Asked Questions

A standard 16g bag of cheese-flavoured Quavers contains 86 calories.

Quavers can be enjoyed as an occasional treat in a weight loss plan due to their low calorie count per pack, but they offer little nutritional value and should not be a staple in a healthy diet.

Quavers (86 kcal per 16g pack) have a lower calorie count per pack than some alternatives like Walkers Baked (130 kcal per 25g), but are comparable to or slightly higher than other light snacks like Skips (78 kcal per 13.1g).

The low calorie count per bag is a result of the small, lightweight portion size (16g). The high calorie count per 100g reflects the fact that they are energy-dense due to their fat content and ingredients like potato starch.

Yes, Quavers are considered high in salt, especially when viewed on a per 100g basis. A 16g pack has 0.34g of salt, but this becomes 2.14g per 100g, which is a significant amount.

Yes, they can be included in a balanced diet, but only in moderation. Due to their ultra-processed nature, they are best treated as an occasional indulgence rather than a regular snack.

Yes, there are many healthier alternatives, such as air-popped popcorn, roasted chickpeas, or vegetable sticks with hummus. These options provide more fibre, protein, and vitamins.