Understanding the Refresher Roll: Calorie Count and Macronutrients
A single Barratt Refresher roll, weighing approximately 34g, contains around 130 kilocalories (kcal). To fully understand what this means for your diet, it's helpful to look at the macronutrient breakdown. Sweets like Refreshers offer little more than a burst of energy from simple carbohydrates, which is why moderation is so important for those monitoring their intake.
For every 100g of the Barratt Refresher roll, the nutritional content is approximately:
- Energy: 383 kcal
- Carbohydrates: 89.3g, of which 88.7g are sugars
- Fat: 1.0g
- Protein: 0g
- Salt: 2.63g
As this data indicates, the majority of the calories in a Refresher roll come directly from sugar. While this provides a quick energy boost, it lacks the protein, fiber, and healthy fats that would make it a more substantial and satiating snack.
The crucial distinction: Rolls vs. chew bars
It is important to note that two different types of “Refreshers” exist, produced by different manufacturers with distinct nutritional profiles. The fizzy, hard-candy roll is traditionally associated with the Barratt brand (now Candyland), while the chewy bar with a sherbet center is a Swizzels product. Their nutritional information varies significantly, so always check the packaging.
A single 18g Swizzels Refreshers chew bar contains approximately 75 kilocalories (kcal). While this seems like a lower figure per bar, the concentration of calories per 100g is often higher than the roll due to the inclusion of vegetable oils in the chewy format.
Nutritional comparison table: Refreshers roll vs. chew bar
| Nutritional Value (per 100g) | Barratt Refresher Roll | Swizzels Refresher Chew Bar | Notes |
|---|---|---|---|
| Calories | ~383 kcal | ~410 kcal | Chew bar has slightly more concentrated calories per 100g. |
| Fat | 1.0g | 5.4g | Chew bar's fat content is significantly higher. |
| Carbohydrates | 89.3g | 88.3g | Both are extremely high in carbs and sugars. |
| Sugars | 88.7g | ~65-88g* | Sugar content can vary slightly by flavor for the chew bar. |
| Protein | 0g | 0.1g | Negligible protein in both. |
| Main Texture | Fizzy hard candy | Chewy with sherbet core | Different textures result from ingredient variation. |
*Note: Sugar content for Swizzels chew bar can vary based on specific product and flavor.
The role of high-sugar treats in a balanced diet
For most adults, small indulgences like a Refresher roll can fit into a healthy diet when managed with portion control and moderation. The key is to consume these snacks infrequently and in small amounts, making room for more nutrient-dense foods first. The average adult allowance for added sugars, recommended by health bodies, is around 30g per day, which a single Refresher roll or chew bar can contribute a significant portion to. The high sugar concentration of these sweets can also have negative impacts, including potential for dental decay and blood sugar spikes.
Healthier alternatives for your sweet tooth
If you are looking to satisfy a sweet craving while maintaining a healthier nutritional profile, consider alternatives that offer more vitamins, minerals, and fiber. This helps to provide more sustained energy and a fuller feeling, without the high concentration of refined sugars.
- Fresh Fruits: Nature's candy, full of vitamins and fiber. Berries, apples, and bananas are excellent choices.
- Dark Chocolate: In moderation, dark chocolate (over 70% cocoa) contains antioxidants and minerals.
- Plain Yogurt with Fruit: Unsweetened yogurt topped with fresh fruit provides protein and sweetness.
- Homemade Fruit Bars: Blend and press dried fruits and nuts into bars for a natural, nutrient-rich treat.
- Freeze-Dried Fruits: Offer a satisfying crunch and concentrated fruit flavor without added sugars.
Conclusion: Mindful consumption of sweet treats
Ultimately, whether a Refresher roll fits into your personal nutrition diet depends on your overall eating pattern and goals. Understanding that a Barratt Refresher roll contains approximately 130 calories and a high sugar concentration is the first step. By recognizing that these sweets are a high-sugar, low-nutrient snack, you can consciously choose to consume them in moderation or opt for healthier, more fulfilling alternatives. For most people, completely eliminating sweets is not necessary, but mindful consumption and portion control are essential components of a healthy, lifelong eating pattern.
