Do we get fat by eating biscuits? The definitive nutritional guide

November 22, 2025 •

4 min read

According to nutritional therapist Lucy Miller, three chocolate digestives contain about 15g of free sugars, which is half an adult's daily recommended intake. So, do we get fat by eating biscuits? The short answer is yes, but it's not the biscuit itself, but the nutritional content and quantity that matters most.

Quick Summary

Biscuits often cause weight gain due to being calorie-dense with high levels of added sugar, unhealthy fats, and refined flour. This leads to a calorie surplus and blood sugar spikes. Portion control and choosing healthier, whole-grain options are vital to prevent unnecessary weight gain.

Key Points

Calorie Surplus: Weight gain from biscuits is caused by consuming more calories than you burn, which is easy to do with these calorie-dense snacks.
High Sugar & Fat: Most biscuits are loaded with added sugars and unhealthy saturated fats that contribute significantly to their calorie content and have negative health effects.
Refined Carbs: The refined flour in many biscuits causes blood sugar spikes, which can lead to increased cravings and fat storage.
Lack of Satiety: Low fiber and protein content mean biscuits do not satisfy hunger effectively, promoting overconsumption.
Moderation is Vital: Occasional biscuits are fine, but regular, large-portion snacking on processed varieties will likely lead to weight gain.
Healthier Swaps: Opt for homemade or whole-grain biscuits, or choose alternatives like fruit, nuts, or yogurt to manage weight more effectively.

The Core Problem: Calorie Surplus

Weight gain is fundamentally caused by consuming more calories than your body burns over time. Biscuits, particularly the highly processed and sugary varieties, are typically dense in calories but lack substantial nutrients like protein and fiber. This makes it easy to consume a large number of calories quickly and without feeling full, pushing you into a calorie surplus without even realizing it. For example, 100 grams of cashew biscuits can contain over 500 kcal, with a significant portion coming from unhealthy fats and sugars. Regularly adding these "empty calories" to your diet, without adjusting your overall intake or exercise level, is a surefire way to gain weight over time.

Unpacking the Nutritional Makeup of Biscuits

To understand why biscuits are so effective at causing weight gain, it's crucial to examine their primary ingredients. Most commercially produced biscuits rely on a few key components that are detrimental to weight management:

Refined Flour: Many biscuits are made with refined wheat flour (maida), which has a high glycemic index. This means it causes a rapid spike in blood sugar, followed by a crash. This cycle can lead to increased cravings, overeating, and eventually, insulin resistance and weight gain.
Added Sugars: Sugar is a primary culprit, added not only for taste but also to achieve that desirable "bliss point" that makes us crave more. The average biscuit can contain a surprising amount of sugar, and excessive intake is directly linked to higher risks of obesity and heart disease.
Unhealthy Fats: Many varieties use unhealthy fats, such as saturated or trans fats from sources like palm oil or partially hydrogenated oils. These fats contribute to a high calorie count and can raise bad cholesterol levels, increasing the risk of cardiovascular disease.
Low Fiber and Protein: Unlike whole foods, biscuits are typically low in dietary fiber and protein. These are the two macronutrients most responsible for promoting a feeling of fullness and regulating appetite. A lack of them means biscuits do little to curb hunger, encouraging you to eat more.

Comparison of Biscuit Nutritional Content

Not all biscuits are created equal, and their nutritional value can vary dramatically. This table compares the approximate nutritional content of different biscuit types per 100g, based on general market information derived from search results.


Biscuit Type	Calories (kcal)	Sugar (g)	Saturated Fat (g)	Fiber (g)
High-Sugar Cream Biscuit	480-510	25-35	18-22	<1
Digestive Biscuit	480-490	15-20	12-15	4-6
Whole Wheat / Oats Biscuit	450-480	8-12	10-14	8-10
Savoury Cracker	400-450	<1	8-10	2-4

As the table shows, a single savory cracker is significantly lower in calories and sugar than a cream-filled biscuit, making it a less detrimental option for weight management when eaten in moderation. Always check the nutritional label, as specific brands and ingredients will vary.

The Crucial Role of Moderation

Eating a biscuit occasionally as a treat will not cause you to gain weight. The problem lies with daily, habitual consumption. The small size and convenience of biscuits make it easy to overindulge, and multiple biscuits can quickly add up to hundreds of calories. Practicing mindful eating and portion control is the key to incorporating biscuits into a healthy lifestyle without negative consequences. Consider having one or two biscuits as a deliberate treat rather than mindlessly snacking on an entire packet.

Healthier Snack Alternatives

For those looking to manage their weight effectively, there are numerous healthier and more satiating snack options that won't contribute to weight gain.

Fresh Fruit: Provides natural sugars, fiber, and essential vitamins. Paired with nuts, it offers sustained energy.
Nuts and Seeds: A handful of almonds, walnuts, or pumpkin seeds offers healthy fats, protein, and fiber, promoting a feeling of fullness.
Low-Fat Yogurt: Can be combined with fruit or nuts for a balanced and nutritious snack.
Homemade Options: Baking your own biscuits or granola bars allows you to control the ingredients, using whole grains and less sugar and fat.
Vegetable Sticks with Hummus: A savory, high-fiber, and low-calorie alternative to salty crackers.

For more detailed information on nutrition and weight management, consult an authoritative source like the American Heart Association (AHA), which provides guidance on healthy eating patterns.

Conclusion: Mindful Consumption is Key

So, do we get fat by eating biscuits? The truth is nuanced. Biscuits are not inherently "fattening" in isolation, but their nutritional profile—high in calories, sugar, and unhealthy fats, and low in fiber—makes them a common contributor to weight gain when consumed regularly and in large quantities. The key to avoiding weight gain from biscuits is understanding their impact and practicing moderation. By choosing healthier, whole-grain options or opting for nutritious alternatives, you can satisfy your snack cravings without jeopardizing your health or waistline. Your overall dietary pattern, not a single food item, determines your weight trajectory.

Frequently Asked Questions

Despite their name, most digestive biscuits are not ideal for weight loss. While they contain some fiber, they are still high in calories, sugar, and saturated fat. Overconsumption can easily lead to weight gain.

This depends on your overall daily calorie intake and activity level. For most people, having 1-2 plain biscuits as an occasional treat is unlikely to cause weight gain if the rest of your diet is balanced. Consuming more than this regularly will likely add to your calorie surplus.

Biscuits made from whole grains, with higher fiber and lower sugar content, are a better choice. However, homemade biscuits where you can control the ingredients are the healthiest option.

Not necessarily. Many sugar-free options use alternative sweeteners that can still stimulate appetite and are scientifically associated with weight gain. They can also still be high in refined flour and unhealthy fats, contributing to a calorie surplus.

Biscuits are typically low in fiber and protein, two components that increase satiety. The high sugar content can also cause a rapid blood sugar spike and crash, leaving you hungry again shortly after eating.

Eating biscuits with tea doesn't change their nutritional impact. The key is moderation. The tea and biscuit combination often leads to consuming more biscuits than intended, so mindful consumption is advised.

Consider a handful of nuts, a piece of fruit, some vegetable sticks with hummus, or a small pot of low-fat yogurt. These options provide nutrients and fiber that promote fullness without the unhealthy additives.