Britain’s chocolate bars aren’t what they used to be.
The recipes of many of our favourite post-lunch treats have been quietly reformulated over the last decade to comply with Government anti-obesity guidelines.
For the most part, this means bars like Kit Kat and Mars have shrunk, but some contain significantly less sugar than they used to, as well as reduced quantities of fatty ingredients like palm oil.
But how much healthier are they, really?
While the cocoa bean is hailed for its abundance of health-boosting antioxidants – said to benefit everything from eye health to the immune system – the fat content in the plant makes it nutritionally risky.
The chocolate bars on supermarket shelves are unrecognisable from their plant-based beginnings; often packed full of extra fat as well as sugar and other flavourings.
While dietician Ro Huntriss said she wouldn’t recommend eating any chocolate bar every day, there’s some that are far better than others, in terms of the potential impact on your waistline.
Here, Huntriss and other diet experts reveal which are the best – and worst – picks for those who endeavour to make the best choice for their health.
Experts speaking to the Daily Mail say chocolate can be good for you – but it’s all about moderation
Galaxy smooth milk chocolate
Per 42g bar: 229 calories, 14g fat, 23g sugar, 3.1g protein, salt traces
There’s little difference, nutritionally, between this and the same sized bar of Dairy Milk, says Huntriss.
‘So just pick whichever one you prefer,’ she says.
There’s slightly fewer calories here compared to other bars, and it’s certainly not the most sugary.
Plus, you get about as much protein as half an egg, which is a bonus for muscle growth and strength.
If Galaxy is your favourite, Huntriss flags a health-boosting hack. ‘Buy the large sharing bars and break off five squares, as opposed to the eight you get in a single small bar,’ she says.
This halves the calorie, sugar and fat content, meaning it’s far less likely to push you into a calorie surplus, but still delivers a decent amount of chocolate for your regular hit.
Verdict: 3.5/5 (for five squares)
Lindt 70% cocoa comes out on top thanks to its high content of cocoa
Lindt 70% Cocoa
Per 2 square portion: 112 calories, 5.8g sugar, 8.2g fat, traces salt
Darker chocolate usually contains less sugar than milk chocolate, and boasts benefits due to its high quantity of plant compounds called flavanols.
‘These have been found to help boost heart health by lowering blood pressure and bad cholesterol levels,’ says nutritionist Rob Hobson.
And while some may sneer at the limited portion of just two squares, the hefty nature of this bar means you get roughly the same amount of chocolate as you would in a KitKat, but with half the sugar.
Experts add that, while the bitter taste isn’t for everyone, it will curb your cravings for more.
Verdict: 4.5/5
Aero could be the best option for people who struggle with portion control
Aero
Per 36g bar: 192 calories, 19.8g sugar, 11.2g fat, salt traces
Aero is a bubbly chocolate bar that feels much lighter to eat than solid chocolate, which could end up being a useful trick to control portions.
‘The bubbles mean the chocolate has greater volume for its weight, so visually and in the mouth you may feel as though you’re eating a larger piece of chocolate than you are,’ says Huntriss.
Plus, an Aero bar contains less than 200 calories, despite looking and feeling like a fairly substantial chocolate bar.
There’s also less sugar here than Dairy Milk, Galaxy, Twix and Snickers, as well as less fat than its competitors.
Verdict: 3.5/5
Experts say if you can’t resist daily chocolate cravings, you could do a lot worse than a small KitKat
KitKat two-finger bar
Per 20g bar: 104 calories, 10.3g sugar, 5g fat, traces salt
The chocolate covered wafer bar is a little lower in calories and fat than solid milk chocolate, which Huntriss says is partly because some of the chocolate has effectively been replaced by wafer.
‘The wafer itself doesn’t offer any major nutritional advantage,’ she adds. ‘It’s refined carbohydrate which will give you a quick energy burst and won’t satisfy hunger particularly well.
‘However a KitKat is only a healthier choice if you stick to the two-finger portion.’
A two-finger KitKat contains around 104 calories – roughly the same as a medium-sized banana – whereas a four-finger KitKat contains almost as much as a McDonald’s hamburger.
Experts say if you can’t resist daily chocolate cravings, you could do a lot worse than a small KitKat.
Verdict: 4.5/5
Snickers
A snickers offers nutritional benefits you won’t get with other chocolate bars
Per 48g bar: 245 calories, 22g sugar, 13g fat, 4.6g protein, 0.2g salt
A Snickers is among the highest calorie chocolate bars, with an average sugar count for a chocolate bar.
However, Ro Huntriss says there are nutritional benefits that you won’t get elsewhere.
‘Nuts provide nearly five grams of protein and micronutrients from the unsaturated fat,’ she explains, adding that said nutrients include vitamins B and E, as well as magnesium – all important for boosting energy levels.
Some studies show that magnesium can help relieve muscle cramps and improve sleep.
However, the caramel means you’re also getting five and a half teaspoons of sugar.
Verdict: 3/5
Although milk chocolate has less flavanols than dark, and more sugar, the calories are fairly similar
Cadbury’s Dairy Milk
Per 45g bar: 240 calories, 25g sugar, 14g fat, 3.3g protein, salt traces
Cadbury’s has long promised ‘a glass and a half of fresh milk’ in every bar of Dairy Milk.
And, to its credit, one bar does contain the bone-boosting calcium of roughly half a glass of semi-skimmed milk, as well as a fair amount of protein (although about the same as in a Galaxy).
However, ‘yoghurt and other dairy foods such as cheese would provide substantially more protein and calcium without the same amount of added sugar and fat,’ says Huntriss.
She adds that there may not be as much teeth-rotting sugar in this bar as you think.
‘A bar of Dairy Milk contains 25g of total sugars per 45g, but that includes naturally occurring milk sugars as well as added (free) sugars, so we can’t accurately calculate the exact amount of free sugar from the nutrition label.’
Verdict: 3/5
Kinder Bueno may feel like a lighter option, but it actually has one of the highest calorie counts
Kinder Bueno
Per 43g bar: 244 calories, 17.8g sugar, 16g fat, salt traces
Crispy wafer, hazelnut filling and a smooth chocolate coating is what makes Kinder Bueno unique.
‘The wafer makes this feel like a lighter, less calorie-dense bar, but don’t be fooled as it actually has one of the highest calorie counts,’ says Hobson.
It also has more than twice the fat of a Crunchie bar and nearly a teaspoon more than a Snickers.
‘This is likely due to the hazelnut filling,’ says Hobson. ‘Hazelnuts contain high levels of unsaturated fat, but it’s unlikely there’ll be many hazelnuts used. Instead, it’s a small percentage of nuts and the rest is probably made with oil and sugar.’
However the experts add that, as each bar is individually wrapped, you can enjoy one portion for a fairly moderate 122 calories, and just eight grams of fat.
Verdict: 1/5
A regular Twix contains almost 250 calories – but a single finger could be better for you than other cult classics
Twix
Per 50g bar: 246 calories, 24g sugar, 11.8g fat, 0.2g salt
Hobson says a Twix is more calorie dense than other chocolates, with a little less fat, which may be because some of the chocolate has been swapped out for biscuit.
‘The biscuit element also gives this bar a different texture, so it might make a portion feel more substantial and satisfying,’ he adds.
‘Why not save one finger for another time – if you have the willpower. A single finger has a fairly small 124 calories.’
Verdict: 1/5
Crunchies are surprisingly low in fat
Crunchie
Per 40g bar: 186 calories, 26g sugar, 6.9g fat, 0.3g salt
While the honeycomb centre gives Crunchie its unique edge, it also makes this bar high in sugar.
‘But this bar contains a lot less fat, mainly because honeycomb is made from sugar and syrup, which are practically fat free,’ says Hobson.
In fact, there’s half the fat of Dairy Milk, Galaxy and Kinder Bueno, as well as considerably less calories.
Verdict: 3/5
Mars contains three times as much sugar than a KitKat, with a single bar pushing you over the daily limit of free sugars recommended by the NHS
Mars
Per 51g bar: 228 calories, 31g sugar, 8.5g fat, 0.2g salt
Chewy and gooey, this milk chocolate bar contains soft nougat and a rich caramel centre.
Although the calories are lower than some other bars, Mars is a good example of why calories shouldn’t be the only detail to pay attention to.
‘Although surprisingly, Mars has one of the lowest amounts of fat with just 16g per 100g, what it lacks in fat, it makes up for in sugar with a huge 61g per 100g,’ warns Hobson.
That’s three times the sugar of a KitKat and the highest sugar content of all the bars.
A single bar will already push you over the daily limit of free sugars, recommended by the NHS.
While you’re likely to get a hefty sugar hit immediately after eating it, cravings will hit soon afterwards.
‘If you were eating a Mars bar a day you’d potentially be at risk of weight gain, tooth decay and illnesses such as type 2 diabetes and heart disease,’ warns Hobson.
Verdict: 1/5
