The question of how many calories are in a piece of flake has two very different answers depending on whether you're talking about a sweet treat or a savory seafood meal. The term 'flake' is used to describe the famously crumbly Cadbury chocolate bar in the UK, but in Australia, it refers to the tender, mild-tasting meat of a small shark species, commonly served in fish and chips. This article explores the distinct nutritional profiles of both versions of 'flake' to provide a complete picture.
The Case of the Chocolate Flake
The Cadbury Flake bar is known for its uniquely delicate, layered texture that crumbles easily. It is made from milk chocolate and is a sweet, indulgent snack.
Calories in a Standard Cadbury Flake Bar
According to Cadbury's official nutritional information, a standard 32g Flake bar contains approximately 168-170 kcal. The primary macronutrients contributing to this count are carbohydrates and fat, particularly sugars and saturated fats from the milk and cocoa butter.
Other Chocolate Flake Variations
- Mini Flakes: The smaller Cadbury Flake 99 bars, often used as an ice cream topping, are considerably lower in calories due to their size. An 8g bar contains about 45 kcal.
- Multipack Bars: A 25.5g bar from a multipack typically has around 134 kcal.
- Culvers Chocolate Flake: A chocolate flake served in a Culver's dessert, for example, can have a different caloric value depending on the preparation, with one serving reported to have around 142 calories.
The Case of the Fish Flake
In Australia, flake is a culinary term for the meat of the gummy shark. This seafood is popular in fish and chip shops for its tender, flaky white flesh and mild flavor.
Calories in Prepared Flake Fish
The calorie count for fish flake is heavily influenced by the cooking method used. For example, frying a fillet adds significantly more calories and fat compared to grilling or baking.
- Raw Flake: A 100g portion of raw gummy shark is quite low in calories, around 90–100 kcal, and rich in protein.
- Grilled Flake: This preparation method is one of the healthiest, with a lower calorie count and less fat.
- Fried Flake: Takeaway battered and deep-fried flake absorbs a large amount of oil, increasing its calorie content. A typical 67g takeaway serving can be around 173 kcal, for example.
Nutritional Aspects of Flake Fish
- Protein: Excellent source of lean protein, essential for muscle repair and growth.
- Omega-3s: Contains healthy omega-3 fatty acids, beneficial for heart and brain health.
- Fat: Naturally low in fat when prepared without added oils.
- Minerals: Provides essential minerals like selenium and phosphorus.
Chocolate vs. Fish: A Calorie and Nutritional Comparison
To highlight the dramatic differences, here's a side-by-side comparison of a 32g chocolate flake and a 100g serving of grilled flake fish.
| Nutrient | Chocolate Flake (32g) | Grilled Fish Flake (100g) |
|---|---|---|
| Calories | ~168 kcal | ~90-100 kcal |
| Protein | ~2.4g | ~18-20g |
| Fat | ~9g | ~1-2g |
| Saturated Fat | ~5.3g | ~0.2g |
| Sugars | ~19g | ~0g |
The Impact of Cooking Methods on Fish Flake
The way flake fish is cooked is the single biggest factor influencing its final nutritional profile. This is a crucial consideration for anyone looking to manage their calorie intake or choose healthier options.
Cooking Method Impacts
- Frying: The addition of batter and cooking oil in deep-frying dramatically increases the fat and calorie content. It can also reduce the beneficial omega-3 fatty acid levels.
- Grilling: A very healthy preparation method that minimizes added fats and preserves more of the fish's natural nutrients.
- Baking: Similar to grilling, baking is a low-fat cooking option that maintains the fish's natural flavors and nutrients.
- Canning: Flake fish can also be canned, though this method often involves adding salt and other preservatives, which can increase the sodium content.
Conclusion
The seemingly simple question of how many calories are in a piece of flake has a surprisingly complex answer. The caloric content is entirely dependent on which of the two popular foods is being referenced. The Cadbury Flake bar is an energy-dense treat, while flake fish, particularly when grilled, is a lean, protein-rich option. Being aware of the distinction is key to making informed dietary choices. For more on healthy cooking, check out this guide from the NHS on preparing fish and shellfish: Fish and shellfish - NHS.
