How many calories are in 20g quavers?
For a standard 20g single-serve bag of cheese-flavoured Quavers, the calorie count is 107 kcal. This places it on the lighter side compared to many other potato-based crisps, making it a popular choice for those looking to manage their calorie intake. However, this figure is for the single-serve bag only. It's worth noting that smaller multipack bags (16g) typically contain fewer calories (around 86 kcal), while larger 'grab bags' (34g) can have significantly more (around 161 kcal). Portion control is therefore critical when consuming this snack.
The Complete Nutritional Breakdown for 20g Quavers
Beyond just the calorie count, the overall nutritional profile offers a more complete picture of what you're consuming. Here is a detailed breakdown for a typical 20g bag:
Calories
At 107 kcal, Quavers deliver a relatively light and crunchy snack experience. It is important to consider this within the context of your total daily energy requirements, as a single bag accounts for approximately 5% of the 2000 kcal average adult reference intake.
Fats
A 20g bag contains 6.2g of fat, of which only 0.5g are saturates. This is a key reason why Quavers are often seen as a lighter option. They are cooked in sunflower oil, which is a key factor in their lower saturated fat content compared to snacks fried in less healthy alternatives.
Carbohydrates & Sugars
With 12.4g of carbohydrates per 20g serving, Quavers are primarily a source of carbs. However, only 0.5g of this is from sugars, which is relatively low. Because they are made predominantly from potato starch, a refined carbohydrate, they are likely to have a moderate to high glycaemic index, meaning they can cause a relatively quick spike in blood sugar levels. Pairing them with a protein source can help mitigate this effect.
Protein & Fibre
Quavers offer very little in the way of protein (0.5g) or fibre (0.2g) per 20g bag. This means they provide minimal satiety or lasting energy, and are not a significant source of these macronutrients. For a more satisfying and nutritious snack, they should be supplemented with other foods rich in protein and fibre.
Salt
The salt content is 0.43g per 20g bag. While this is a modest amount for a single snack, the sodium can add up quickly, especially if you are consuming other salty foods throughout the day. Moderation is key for managing your overall sodium intake.
Quavers vs. Other Popular Snacks: A Comparison
It can be helpful to compare Quavers to other popular crisps to understand their relative nutritional value. The table below shows the typical nutritional information for standard single-serve bags of similar snacks.
| Snack (per bag) | Weight | Calories (kcal) | Fat (g) | Saturates (g) | Salt (g) |
|---|---|---|---|---|---|
| Quavers (Cheese) | 20g | 107 | 6.2 | 0.5 | 0.43 |
| Skips (Prawn Cocktail) | 16g | 78 | 4.6 | 0.4 | ~0.34 |
| Wotsits (Cheese) | 16g | 90 | 5.4 | 0.7 | ~0.37 |
| Walkers Baked (Ready Salted) | 25g | 109 | 3.4 | 0.3 | ~0.39 |
This comparison highlights that while Quavers are a lighter option than some fried crisps, snacks like Skips and Walkers Baked are also low-calorie alternatives worth considering.
What are Quavers made of? The production process
Quavers are not made from sliced potatoes like traditional crisps. Instead, they are created using an extrusion process. Potato starch, along with fine rice and soya flours, is mixed into a dough. This mixture is then shaped under heat and pressure to create the characteristic curly form before being lightly fried in sunflower oil. This production method is responsible for the snack's light, airy, and melt-in-the-mouth texture. The cheese flavouring, containing milk derivatives, is added after frying.
Are Quavers a healthy choice?
From a purely calorie perspective, Quavers can be considered a 'healthier' crisp option due to their relatively low count per bag. However, it is inaccurate to label them as a 'healthy' food. They are a processed snack, low in essential nutrients like fibre and protein. While they are lower in saturated fat than many fried alternatives, they still have a moderate to high glycaemic index due to their primary ingredient, refined potato starch. When eaten in moderation as part of a balanced diet, they can certainly satisfy a savoury craving without causing significant dietary issues. For those aiming for higher nutritional value and satiety, other options are preferable.
Healthier alternatives to Quavers
If you're looking for a snack with a similar crunch and flavour profile but with more nutritional benefits, there are several alternatives to consider:
- Air-popped popcorn: A whole-grain snack that is high in fibre and can be seasoned with nutritional yeast for a cheesy flavour.
- Roasted chickpeas: A good source of protein and fibre, offering a satisfying crunch. They can be seasoned with a variety of spices.
- Baked sweet potato chips: A homemade alternative that offers more vitamins and fibre than potato starch-based snacks.
- Vegetable sticks with hummus: Provides fibre, vitamins, and protein for better satiety and nutritional value.
- Lentil or pea-based crisps: Many brands now offer snack crisps made from legumes, which are typically higher in protein and fibre.
Conclusion
In summary, a 20g bag of Quavers contains 107 calories, along with moderate fat and low sugar. While a lighter option than many traditional crisps, they offer minimal nutritional value in terms of protein and fibre due to being made from refined potato starch. For most people, a single bag fits well within a calorie-controlled diet when consumed in moderation. However, individuals should be mindful of the differences between single, multipack, and grab bag sizes, and consider healthier, more satiating alternatives for regular snacking. For further reading on the nutritional content of snacks, you can refer to Complete Nutrition's detailed breakdown.
