Kinder Buenos are a popular chocolate treat made by the Italian company Ferrero. They consist of two light, crispy wafer shells filled with a creamy hazelnut filling and covered in milk chocolate. But with their sweet taste comes a high calorie count. So how many calories are in 2 Kinder Buenos?
Calories in 1 Kinder Bueno
Let’s start by looking at the calories in a single Kinder Bueno. According to the nutrition information on the Ferrero website, one Kinder Bueno contains:
- Calories: 213
- Total fat: 12g
- Saturated fat: 7g
- Trans fat: 0g
- Cholesterol: 8mg
- Sodium: 33mg
- Total carbohydrate: 24g
- Dietary fiber: 1g
- Sugars: 20g
- Protein: 3g
So a single Kinder Bueno contains 213 calories. The majority of those calories come from fat (12g) and carbohydrates (24g), primarily sugar (20g).
Calculating Calories in 2 Kinder Buenos
Now that we know there are 213 calories in 1 Kinder Bueno, we can easily calculate the calories for 2 Kinder Buenos:
- Calories in 1 Kinder Bueno: 213 calories
- Number of Kinder Buenos: 2
To get the total calories, we simply multiply the calories per Kinder Bueno by the number of Kinder Buenos:
213 calories x 2 Kinder Buenos = 426 calories
So the total calories in 2 Kinder Buenos is 426 calories.
Pretty simple math! But let’s dive deeper into the nutritional breakdown of these calories.
Nutritional Breakdown of Calories in 2 Kinder Buenos
Here is the full nutritional information for 2 Kinder Buenos:
|Nutrient||Amount||% Daily Value*|
*Percent Daily Values are based on a 2000 calorie diet.
As you can see, the 426 calories in 2 Kinder Buenos provides over 20% of your daily calorie needs in just 2 small treats!
The majority of calories come from total fat (24g, 37% DV) and saturated fat (14g, 70% DV). The American Heart Association recommends limiting saturated fat to no more than 13g per day, so 2 Kinder Buenos would exceed your entire daily limit.
There are also 48g total carbohydrates, which is 19% of the daily value. 40g of these carbohydrates come from sugar. That’s nearly 10 teaspoons worth of added sugar! The AHA recommends limiting added sugar to no more than 36g/day for men and 25g/day for women.
Finally, 2 Kinder Buenos provide 16mg cholesterol (5% DV) and 66mg sodium (3% DV). These amounts are relatively low.
So in summary, the 426 calories in 2 Kinder Buenos are very high in fat and added sugar. The saturated fat alone makes up 70% of your daily limit.
High Calorie Count for Small Size
When you consider that a single Kinder Bueno is just 1.5 ounces (43 grams), packing 213 calories into such a small treat is quite impressive – or alarming, depending on how you look at it!
To put this into perspective, here are some common foods with similar calorie counts:
- 1 slice of pepperoni pizza (1/8 of a 14″ pizza): 213 calories
- Small order of McDonald’s french fries: 230 calories
- 8 oz container of yogurt: 213 calories
- Medium apple: 95 calories
As you can see, a Kinder Bueno packs a very concentrated dose of calories for its small size. Two Kinder Buenos contain nearly as many calories as a fast food meal!
This high ratio of calories to weight is achieved through Kinder Buenos’ high fat and sugar content. Both fat and sugar provide 9 calories per gram, making them very calorie-dense nutrients.
High Fat and Sugar Content
Now let’s take a closer look at the fat and sugar content of 2 Kinder Buenos:
Total Fat: 24g
– Saturated Fat: 14g
– Trans Fat: 0g
That’s nearly 15 grams of saturated fat and 40 grams of sugar in just 2 small treats!
To visualize 40g of sugar, picture about 10 individual sugar packets you’d use to sweeten coffee. That’s a lot of added sugar from a small snack.
The American Heart Association recommends:
– Limiting saturated fat to 13g or less per day
– Limiting added sugar to no more than 36g/day for men and 25g/day for women
So with 2 Kinder Buenos you’re exceeding the daily limits for both saturated fat and added sugar. No wonder they pack such a caloric punch!
All that fat and sugar explains why Kinder Buenos are so soft, creamy, and delicious. But it also means they should be enjoyed in moderation as an occasional treat.
High Calorie Density
Calorie density refers to the number of calories in a given weight of food. Foods with a high ratio of calories to weight have a high calorie density.
Let’s compare the calorie density of a Kinder Bueno to some common foods:
(calories per gram)
As you can see, with 4.95 calories per gram, Kinder Bueno has a very high calorie density compared to whole, unprocessed foods like fruits and vegetables. This explains how it packs so many calories into a tiny treat.
Foods with a high calorie density are easy to overeat since they contain concentrated calories. To keep your calories in check, focus on foods with a calorie density of 1 or less, like fruits, veggies, lean proteins, whole grains and legumes.
High Amount of “Empty Calories”
The term “empty calories” refers to calories from foods that provide energy but lack adequate vitamins, minerals, fiber and other nutrients.
Since Kinder Buenos are high in fat and refined sugar while low in protein, vitamins and minerals, most of the calories come from empty sources.
To be exact, here is the breakdown of “empty calories” in 2 Kinder Buenos:
- Added Sugars: 160 calories
- Saturated Fat: 126 calories
So out of the total 426 calories in 2 Kinder Buenos, 286 calories (over 65%) qualify as empty.
This doesn’t necessarily mean Kinder Buenos have no nutritional value. There are still some beneficial nutrients, including:
- Protein: 24 calories
- Fiber: 8 calories
- Vitamin E: 2% DV
- Iron: 4% DV
However, the majority of the calories simply provide a quick energy boost with minimal health benefits. This is why it’s best to enjoy treats like Kinder Buenos in moderation as part of an overall healthy diet, rather than making them a dietary staple.
Highly Processed Food
One reason for the high calorie density of Kinder Buenos is that they are highly processed. This means they have been altered from their natural state for convenience, taste, shelf life or other reasons.
Specifically, Kinder Buenos undergo the following processing:
- The wheat for the wafers is refined, stripping away beneficial nutrients like fiber and B vitamins.
- The wafers are extruded under high heat and pressure.
- The filling is made from refined palm oil along with powdered milk, cocoa and hazelnuts.
- The chocolate coating contains refined sugar.
- Emulsifiers, flavorings and other additives are used to enhance texture and taste.
At each stage of processing, natural foods lose nutrients and gain calories. Fats, salt and sugars are added to boost flavor. This increases the calorie density while reducing nutritional value.
Research shows that highly processed foods like Kinder Buenos are linked to negative health effects including obesity, heart disease, diabetes and cancer when consumed regularly in place of minimally processed, whole foods.
While the occasional treat poses no problem, it’s best to build your diet around whole, nutrient-dense foods to maximize health.
Portion Size Matters
When enjoyed in moderation, Kinder Buenos can be part of a healthy, balanced diet for most people. The key is watching your portion sizes.
The recommended serving size for Kinder Buenos is just 1 package (43g). But they are often sold in bulk packs.
Here’s how portion sizes affect calorie intake:
|1 Kinder Bueno||213 calories|
|2 Kinder Buenos||426 calories|
|3 Kinder Buenos||639 calories|
As the portions increase, so do the calories. Just doubling your portion from 1 to 2 packs nearly doubles the calories.
To keep your blood sugar balanced and avoid excess calories, stick to a single pack or less per sitting. And consider sharing larger packages with a friend or saving some for later.
How to Enjoy Kinder Buenos More Mindfully
Kinder Buenos can be enjoyed even if you’re watching your calories, with a little mindfulness:
- Stick to the recommended 1-pack serving size
- Savour each bite slowly instead of devouring them
- Appreciate the sensory experience – the crisp wafer, smooth filling, rich chocolate
- Pair them with a cup of tea or coffee
- Share a pack with someone
- Allow yourself this treat only on certain days of the week
Mindful eating increases satisfaction and reduces overeating. By eating Kinder Buenos slowly and attentively, you’ll likely feel satisfied with less.
Healthier Alternatives to Kinder Buenos
For a more nutritious treat, consider these healthier (and lower calorie) substitutes for Kinder Buenos:
- Fresh fruit with a little dark chocolate (dipped strawberries!)
- Greek yogurt parfait layered with fruit and nuts
- Protein smoothie with cacao nibs
- Nutritious homemade energy bar or no-bake cookie
- Dark chocolate square (1 oz)
- Single-serve bag of trail mix with nuts, seeds, dried fruit
These provide more complete nutrition with fiber, protein and nutrients, keeping you full and satisfied on fewer calories.
The Bottom Line
So how many calories are in 2 Kinder Buenos? A total of 426 calories.
That provides over 20% of your daily calories in just two small treats. Plus over 65% of the calories come from unhealthy fats and added sugars.
While the occasional Kinder Bueno can fit into a healthy diet, regularly choosing whole, minimally processed snacks is a better strategy for optimal nutrition and wellness.
But when you really need a chocolate fix, savoring a Kinder Bueno mindfully and attentively can satisfy your craving on just around 200 calories!