What Are Quavers Made Of?
Unlike traditional potato crisps, which are typically made from thinly sliced and fried whole potatoes, Quavers are a product of potato starch. The manufacturing process involves mixing potato starch with rice and soya flour to form a dough. This dough is then shaped and deep-fried in sunflower oil to achieve the snack's distinctive light, curly, and melty texture. This process places Quavers firmly in the category of ultra-processed foods (UPFs). The ingredients list also includes flavour enhancers like monosodium glutamate (MSG), milk powder, and other flavourings to create the cheesy taste.
Deconstructing the Nutritional Data
Looking at the nutritional label for a standard multipack bag (16g), we can break down what Quavers offer:
- Energy: A 16g bag contains approximately 86 calories. While this is a relatively low-calorie count compared to some other snacks, the calories mainly come from fat and carbohydrates rather than beneficial macronutrients like protein.
- Fat: Each 16g bag contains around 4.9g of fat, with a low saturated fat content of only 0.4g. This low saturated fat level is often highlighted, but the total fat content should still be considered as part of overall daily intake.
- Salt: With 0.34g of salt per 16g bag, Quavers are considered high in salt, especially when compared per 100g (2.14g). Excessive salt intake is a major contributor to high blood pressure and other cardiovascular issues.
- Protein and Fibre: Quavers offer very little in the way of beneficial protein (0.4g) and fibre (0.2g). These are crucial for satiety and digestive health, meaning Quavers are not a filling snack and offer minimal nutritional benefit.
Quavers vs. Other Crisps: A Comparative Analysis
To understand how healthy Quavers are, it helps to compare them to other popular snacks. While many believe Quavers are a 'healthier' option due to their low calorie and saturated fat content, the comparison is more nuanced.
| Nutritional Factor (per 100g) | Quavers (16g pack) | Kettle Chips (Lightly Salted, 25g pack) | Popchips (Sour Cream & Onion, 23g pack) |
|---|---|---|---|
| Energy | 536 kcal | 516 kcal | 432 kcal |
| Fat | 30.8g | 29.5g | 13g |
| Saturated Fat | 2.7g | 2.0g | 1.7g |
| Salt | 2.14g | 0.7g | 1.1g |
| Fibre | 1.2g | 5.0g | 4.8g |
| Protein | 2.5g | 6.5g | 6.7g |
The Health Verdict
- Quavers: High in carbohydrates from potato starch and fried in oil, leading to a high-calorie density. While saturated fat is relatively low, the high salt content is a concern for regular consumption. The very low fibre and protein mean they are not very filling and offer little nutritional value beyond energy.
- Kettle Chips: Made from whole potatoes, these offer higher fibre and protein but are also high in fat and calories. They are generally considered less processed than Quavers, but portion control is vital due to their high energy density.
- Popchips: As a popped, not fried, snack, these have the lowest fat and calorie content among the comparison. They also provide higher protein and fibre, making them a more satisfying and potentially healthier option, though they still contain added salt.
Healthier Snack Alternatives
If you are a fan of savoury, crunchy snacks but are looking for a healthier option, here is a list of potential alternatives:
- Baked Vegetable Crisps: Homemade versions of these, made from thinly sliced beetroot, sweet potato, or kale, can be a great way to control ingredients and reduce fat and salt.
- Air-Popped Snacks: Snacks made from lentils, chickpeas, or quinoa that are air-popped instead of fried provide higher fibre and protein, which helps with satiety.
- Nuts and Seeds: A handful of unsalted nuts or seeds can offer healthy fats, protein, and fibre, keeping you fuller for longer.
- Rice Cakes with Toppings: Plain rice cakes topped with avocado, hummus, or low-fat cottage cheese offer a savoury crunch with added nutritional benefits.
- Whole-Grain Crackers: Choose crackers made from whole grains and serve with a protein-rich dip like salsa or Greek yogurt dip.
- Roasted Chickpeas: Roast chickpeas with a little olive oil and your favourite spices for a crunchy, high-protein, and high-fibre snack.
Conclusion
While a single small bag of Quavers might seem harmless due to its low calorie count compared to other snacks, the broader picture reveals they are far from a healthy food choice. As an ultra-processed food made primarily from potato starch, they lack the vitamins, fibre, and protein of whole-food snacks. Their relatively high salt content poses a health concern for frequent consumption. Ultimately, Quavers should be viewed as an occasional treat rather than a regular part of your diet. For those looking to improve their snacking habits, opting for minimally processed alternatives like baked vegetable crisps, nuts, or seeds will provide more substantial nutritional benefits and better support overall health and wellness.
Helpful Resource: For a deeper dive into understanding ultra-processed foods, you might find this article on the subject informative: How To Stop Eating Ultra-Processed Food.
What are Quavers made from?
Quavers are made from a dough of potato starch, sunflower oil, rice flour, and soya flour, which is then shaped and deep-fried. They are not made from sliced whole potatoes like traditional crisps.
Why are Quavers classed as ultra-processed food (UPF)?
They are classified as UPF because their ingredients are derived from potato components and other flours, which undergo significant industrial processing, and they contain added flavourings and enhancers.
Are Quavers low in calories?
A standard 16g bag of Quavers has around 86 calories, which is lower than many other crisp brands. However, larger 'grab bags' will contain more calories.
Are Quavers suitable for a low-fat diet?
Quavers are relatively low in saturated fat (0.4g per 16g bag), but they still contain around 4.9g of total fat from the sunflower oil used in frying. Moderation is key for any diet.
Do Quavers have a high salt content?
Yes, Quavers are considered high in salt, especially when looking at the salt content per 100g (2.14g), which is a key nutritional marker. A single 16g bag contains 0.34g of salt.
What are healthier alternatives to Quavers?
Healthier options include homemade baked vegetable crisps, air-popped snacks made from lentils or chickpeas, unsalted nuts and seeds, or whole-grain crackers.
Can I eat Quavers and still be healthy?
Yes, as an occasional treat within a balanced diet, Quavers are unlikely to cause harm. However, regular consumption of this ultra-processed, low-nutrient snack is not recommended.
