Understanding the calorie content and nutritional breakdown of the foods we eat, even treats like mini Squashies, is important for maintaining a balanced diet. Here's a look at the typical nutritional information for these popular sweets.
Mini Squashies: Calorie and Nutritional Breakdown
Mini Squashies, such as the Drumstick or Original varieties from Swizzels, have a consistent calorie count per serving and per 100g based on available nutritional information.
A standard serving size for mini Squashies is often cited as 14g, and a larger package may contain around 20 servings.
Typical Nutritional Values
The following table provides a breakdown of the nutritional information for Swizzels mini Squashies per 100g and per 14g serving:
| Typical Values | Per 100g | Per serving (14g) |
|---|---|---|
| Energy (kJ/kcal) | 1512kJ/356kcal | 212kJ/50kcal |
| Fat | 0.2g | <0.1g |
| - of which Saturates | 0g | 0g |
| Carbohydrate | 84g | 12g |
| - of which Sugars | 63g | 9g |
| Protein | 3.4g | 0.5g |
| Salt | 0.07g | 0.01g |
Based on this information, a single 14g serving of mini Squashies contains approximately 50 calories. The majority of the calorie content comes from carbohydrates, particularly sugars. They are very low in fat.
Ingredients
The ingredients typically found in mini Squashies include glucose syrup, sugar, gelling agent (gelatine), modified starch, acidity regulators, flavourings, pectin, and a glazing agent. Some varieties may also contain apple pulp. It is worth noting they are often free from artificial colours.
Mini Squashies vs. Other Sweets: A Calorie Comparison
When considering mini Squashies as part of your diet, it can be helpful to compare their calorie content to other common sweets. Here's a brief comparison based on available data for various serving sizes:
| Sweet | Serving Size | Approximate Calories (kcal) |
|---|---|---|
| Mini Squashies | 14g | 50 |
| Bassetts Jelly Babies | 1 sweet | 20 |
| Bassetts Liquorice Allsorts | 1/4 pack | 198 |
| Cadbury Dairy Milk Buttons | 1 sweet | 15 |
| Haribo Starmix | 50g | 177 |
| Jelly Beans | 100g | 352 |
| M&M's Peanut | 100g | 520 |
| Maynards Wine Gums | pack | 165 |
| Rowntrees Fruit Pastilles | 1/4 Pack | 180 |
This comparison shows that the calorie content can vary significantly between different types of sweets and their serving sizes. While a single mini Squashie is not listed individually in this comparison, a 14g serving provides 50 calories, putting it within a comparable range per gram to some other chewy or gummy sweets.
Balancing Mini Squashies in a Healthy Diet
Enjoying treats like mini Squashies can be part of a balanced diet when consumed in moderation. A healthy diet should primarily consist of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins and minerals.
Key strategies for incorporating occasional treats include:
- Limiting Frequency: Enjoy treats on occasion rather than making them a daily habit.
- Mindful Eating: Pay attention to the taste and texture when you do have a treat.
- Portion Control: Be mindful of serving sizes to manage calorie and sugar intake.
- Overall Balance: Ensure your overall diet provides the necessary macro and micronutrients, fibre, and doesn't contain excessive fat or sugar.
- Stay Active: Regular exercise can help balance the calories consumed from occasional treats.
It's also important to stay hydrated, as sometimes thirst can be mistaken for cravings. If you do overindulge, practice self-compassion and refocus on healthy eating habits afterward.
Conclusion
Mini Squashies contain approximately 50 calories per 14g serving, with the majority of this coming from sugar. While they are low in fat, their high sugar content means they should be consumed as an occasional treat rather than a regular part of your diet. By being aware of their nutritional information and practicing moderation and mindful eating, you can enjoy mini Squashies while still maintaining a healthy and balanced lifestyle.
