Unpacking the Ingredients: What's Really in Your Twisties?
Twisties are a type of extruded snack, meaning a mixture of corn and rice meal is forced through a machine under high pressure and heat to create its distinct puffy shape. After this, it's baked, coated in vegetable oil, and then tumbled with flavour powders. The ingredients list reveals a composition far removed from whole foods.
Cereals and Oils: The Foundation of an Ultra-Processed Snack
- Cereals (Corn, Rice): The primary ingredients are refined corn and rice cereals. Unlike whole grains, these highly processed flours are stripped of most fibre and nutrients, contributing to a high carbohydrate load without providing significant nutritional benefits.
- Canola Oil: Canola oil is a heavily processed vegetable oil used in the manufacturing process and added to coat the snack. While it's a source of fat, it contributes to the snack's high overall fat content, especially when consumed in excess.
- Whey Powder & Cheese Powder: These are highly processed dairy products, providing the cheesy flavour. They are combined with other powders to create the signature taste.
The Additives That Give Twisties Their Appeal
- Flavour Enhancers (621, 635): The ingredients list prominently features flavour enhancers like MSG (Monosodium Glutamate, E621) and Disodium 5'-ribonucleotides (E635). These additives are used to make the cheesy flavour more intense and can contribute to the addictive nature of such snacks, encouraging overconsumption.
- Hydrolysed Vegetable Protein: This is another form of MSG that adds a savoury taste.
- Yeast Extract: Used to further enhance the savoury flavour profile.
- Natural Colours (Paprika Extract, Carotene): These provide the bright orange colour.
The Highs and Lows of Twisties' Nutritional Profile
Twisties' nutritional content reveals why they are considered an unhealthy snack, offering a high-energy density from fats and carbohydrates with very little to no fibre or essential micronutrients.
High in Sodium and Fat
A single serving of Cheese Twisties can contain a significant portion of a person's daily recommended sodium intake. For example, some varieties contain nearly 867mg of sodium per 100g. High sodium consumption is linked to increased blood pressure and cardiovascular risks. Similarly, the fat content is high, contributing significantly to the snack's total calorie count.
A Deficiency in Key Nutrients
- No Fibre: Twisties typically contain little to no dietary fibre, which is crucial for digestive health.
- Minimal Vitamins and Minerals: The refining of corn and rice and the addition of processed flavourings result in a snack that is very low in essential vitamins and minerals. The exception is sometimes potassium, but this does not compensate for the overall lack of nutrients.
A Comparison of Twisties vs. Healthy Snack Alternatives
To better understand the nutritional trade-offs, here is a comparison between a 45g serving of Twisties and two healthier alternatives.
| Feature | Twisties (45g) | Plain Popcorn (approx. 45g) | Handful of Nuts (approx. 30g) |
|---|---|---|---|
| Energy | ~836 kJ / 200 kcal | ~660 kJ / 158 kcal | ~790 kJ / 189 kcal |
| Fat | ~10.2g (High) | ~4.7g (Lower) | ~16g (Higher, but from healthy fats) |
| Sodium | ~390mg (High) | ~40mg (Low, unseasoned) | ~1mg (Very low) |
| Fibre | 0g (None) | ~5.8g (High) | ~3g (Good) |
| Protein | ~3g (Low) | ~5.5g (Higher) | ~6g (High) |
| Vitamins/Minerals | Negligible | Contains B vitamins, magnesium | Contains Vitamin E, magnesium |
As the table shows, opting for alternatives like plain popcorn or a handful of nuts provides more fibre, protein, and essential nutrients, with significantly less sodium and unhealthy fats.
The Verdict: How Unhealthy are Twisties?
Ultimately, Twisties are an ultra-processed, high-sodium, high-fat, and low-nutrient snack that should not be a regular part of one's diet. While a fun treat, their lack of nutritional value and inclusion of artificial flavour enhancers and high sodium content make them a prime example of discretionary food. Eating snacks high in refined carbs and fat can trigger overconsumption, which can contribute to weight gain and other health issues over time. For parents, considering healthier lunchbox options is key for fostering better eating habits in children.
Making Better Snacking Choices
- Think About the Ingredients: Opt for snacks with simple, whole-food ingredients instead of long lists of chemicals and additives.
- Control Your Portions: If you do indulge in a treat like Twisties, choose a small snack-size packet rather than a large share pack to limit intake.
- Look for Fibre and Protein: To stay fuller for longer and support digestive health, choose snacks that contain dietary fibre and protein.
- Embrace Variety: From nuts and seeds to fresh fruit and vegetable sticks, a vast range of healthier, more nutritious snack options are available that offer a satisfying crunch without compromising health. For more ideas on making healthier choices, you can explore guides on whole-food snacking.
Conclusion: A 'Sometimes' Treat, Not an Everyday Staple
While the irresistible flavour and satisfying crunch of Twisties have made them a beloved snack for decades, their ultra-processed nature, high sodium content, and low nutritional value make them an unhealthy choice for regular consumption. For optimal health, they are best enjoyed as an infrequent treat, rather than a dietary staple. The best path forward is to prioritise whole, natural food snacks that provide genuine nourishment and avoid excessive sodium, fat, and artificial additives.
