Calorie Count Breakdown by Flavour
The number of calories in a packet of Squares can vary slightly depending on the flavour. The most common varieties sold in multipacks have a specific calorie count per 22g bag.
Salt & Vinegar Squares
A single 22g multipack bag of Salt & Vinegar flavoured Squares typically contains 97 calories. This is one of the more common and consistent figures you will find. The flavouring adds a minimal amount to the overall energy count compared to the base potato snack.
Cheese & Onion Squares
For Cheese & Onion flavour, a 22g bag also contains approximately 97 calories. Like the Salt & Vinegar, the flavouring does not drastically alter the calorie content, keeping it in the same range as the other multipack options.
Ready Salted Squares
Ready Salted Squares contain a slightly higher 99 calories per 22g bag. This small difference is likely due to the precise balance of ingredients needed for the flavour profile, though the overall nutritional value remains very similar to the other varieties.
Comparing Different Packet Sizes
It is crucial to note that the 97-99 calorie count applies to the smaller, 22g multipack bags. Larger, 'grab bag' packets contain significantly more calories. For instance, a 40g bag of Salt & Vinegar Squares has around 177 calories. Always check the packet size when considering the calorie count.
Nutritional Information Beyond Calories
While calories provide a headline figure, a comprehensive look at the nutritional content gives a clearer picture of how Squares fit into a balanced diet. Here is a breakdown based on the standard 22g multipack bags.
- Fat: A 22g bag contains around 3.8g to 4.2g of fat, depending on the flavour. This includes a very low amount of saturated fat, typically 0.3g to 0.4g. This is relatively low compared to many other crisps.
- Carbohydrates: The carbohydrate content is around 13g to 13.4g per 22g packet. This provides the main source of energy from the snack.
- Sugar: The sugar content is minimal, ranging from 0.3g to 0.8g, which is a very low quantity.
- Fibre: Each bag offers a small amount of dietary fibre, around 1.2g to 1.4g.
- Protein: The protein content is also relatively low, at about 1.4g to 1.5g per bag.
- Salt: The sodium content can be high for a snack of this size, with salt figures ranging from 0.3g to 0.48g per 22g bag. Salt & Vinegar is on the higher end of the scale.
Squares Crisps vs. Other Popular Snacks: A Comparison
To put the nutritional values into context, let us compare a 22g multipack bag of Squares with other common snacks. Note that the serving sizes and nutritional information can vary, so these are general comparisons.
| Snack Item | Serving Size (approx.) | Calories (kcal) | Fat (g) | Salt (g) | Notes |
|---|---|---|---|---|---|
| Walkers Squares | 22g | 97-99 | 3.8-4.2 | 0.3-0.48 | Lower calorie option |
| Kettle Chips | 25g | 129 | 7.4 | 0.7 | Higher in fat and salt |
| Quavers | 16g | 86 | 4.9 | 0.34 | Lower calorie per serving, but lighter bag |
| Pringles (Salt & Vinegar) | 30g | 154 | 8.7 | 0.57 | Higher calorie count and salt |
| Plain Popcorn | 25g (air-popped) | ~100 | ~1 | ~0 | Much lower fat, but can vary by preparation |
The Role of Moderation and Healthy Alternatives
While a packet of Squares offers a satisfying snack, regular consumption should be balanced with a nutritious diet. Portion control is key, especially with high-salt snack foods that can trigger overconsumption. For those seeking healthier choices, several alternatives can provide a similar satisfying crunch without the high fat and salt content.
Healthier Snack Ideas
- Baked Vegetable Crisps: Thinly sliced sweet potatoes or beetroot, baked with a light spray of oil and a sprinkle of spices, can be a great alternative.
- Air-Popped Popcorn: This is a whole-grain snack that is naturally low in calories and fat, and you can control the salt level yourself.
- Rice Cakes: A great low-calorie, low-fat base for toppings like hummus or sliced avocado.
- Roasted Chickpeas: For a protein-packed, crunchy snack, roast chickpeas with your favourite seasonings..
- Dried Fruit or Nut Mixes: These provide energy and nutrients, though they are often higher in calories.
Conclusion
A standard multipack packet of Squares contains between 97 and 99 calories, making it a lower-calorie crisp option. However, it remains a snack high in processed ingredients and salt, meaning it is best enjoyed in moderation as part of a balanced diet. By understanding the full nutritional information and considering healthier alternatives, you can make more informed choices for your snacking habits. While the convenience and taste of Squares are a treat, conscious consumption is key to maintaining a healthy lifestyle.
For more information on balanced snacking and dietary recommendations, you can visit the official NHS Live Well website, which provides comprehensive guidelines on nutrition and healthy eating for a better lifestyle.
