A Klondike bar is an ice cream novelty made by the Unilever company under their Heartbrand brand. The original Klondike bar consists of a square of ice cream coated in a thin layer of chocolate. The most common flavors are chocolate and vanilla. Let’s take a look at how much sugar is contained in a standard chocolate-coated Klondike bar.
The Ingredients in a Klondike Bar
To determine how much sugar is in a Klondike bar, we need to examine the ingredient list. According to the Unilever website, the ingredients in a standard chocolate-coated Klondike bar are:
- Ice cream (milk, cream, buttermilk, sugar, whey, cocoa, egg yolks, natural flavor)
- Chocolate coating (sugar, cocoa butter, chocolate, milkfat, soy lecithin, natural flavors)
- Palm oil
As you can see, sugar is listed as an ingredient in both the ice cream center and the chocolate coating. This means that sugar accounts for some portion of the total calories and carbohydrates in a Klondike bar.
Nutrition Facts for a Klondike Bar
We can get more specific data from the nutrition facts label on a Klondike bar package. According to Unilever, the nutrition facts for a standard chocolate-coated Klondike bar are:
- Serving size: 1 bar (86g)
- Calories: 240
- Total fat: 12g
- Saturated fat: 7g
- Trans fat: 0g
- Cholesterol: 25mg
- Sodium: 80mg
- Total carbs: 33g
- Dietary fiber: 0g
- Sugars: 24g
- Protein: 3g
The key number here is the 24 grams of sugar per Klondike bar. This represents 100% of the Daily Value for added sugars based on a 2000 calorie diet.
Sugar Makes Up Most of the Carbohydrates
If we look closer, we see that the 24 grams of sugar makes up over 70% of the total carbohydrate content of 33 grams. The remaining carbohydrates come from naturally occurring lactose (milk sugar) in the ice cream as well as a small amount of starch.
So the added sugars from sucrose (regular table sugar) and high fructose corn syrup are the main contributors to the carb count. There is minimal fiber, which means the Klondike bar has a high glycemic index and will spike blood sugar rapidly.
Some Varieties Have Even More Sugar
The nutrition information above is for the standard chocolate-coated Klondike bar. However, Unilever produces many different flavors and variations that can impact the sugar content:
| Klondike Bar Type | Sugar (g) |
|---|---|
| Chocolate | 24 |
| Vanilla | 21 |
| Neapolitan | 26 |
| Crunch | 29 |
| Ice Cream Sandwich | 20 |
As you can see, flavors like Chocolate Crunch and Neapolitan have even more added sugar per serving compared to the original chocolate coated bar.
Sugar Content Varies By Serving Size
Something else to keep in mind is that the stated sugar content is based on one 86 gram Klondike bar. But many packages contain two or more bars, which means you could be consuming double or triple the amount of sugar listed.
For example, a box of Klondike minis contains six 27 gram bars, for a total sugar content of:
- 27g x 6 bars = 162g of sugar!
So if you eat the whole package, you are getting far more than just 24 grams. This is important to consider for proper portion control and managing sugar intake.
Daily Sugar Recommendations
To put the 24 grams of sugar in perspective, health authorities recommend limiting added sugar intake to:
- Women: 25 grams per day
- Men: 36 grams per day
So a single Klondike bar may provide nearly a whole day’s worth of added sugars for some people. The American Heart Association recommends no more than:
- Women: 24 grams per day
- Men: 36 grams per day
For teens and children, the recommended limits are even lower based on calorie needs. Clearly, the high sugar content means a Klondike bar should be an occasional treat rather than a daily snack.
Sugar Content of Other Ice Cream Treats
How does the sugar content of a Klondike bar compare to other ice cream-based desserts?
| Ice cream treat | Serving size | Total sugar (g) |
|---|---|---|
| Klondike bar | 1 bar (86g) | 24 |
| Ice cream sandwich | 1 sandwich | 13 |
| Fudgsicle | 1 pop (57g) | 10 |
| Vanilla ice cream | 1/2 cup (68g) | 12 |
| Milk chocolate ice cream | 1/2 cup (61g) | 16 |
As you can see, a Klondike bar has more sugar than other popular frozen treats. The extra coating, thicker chocolate shell, and lack of stick account for the increased added sugar compared to items like ice cream sandwiches and fudgsicles.
Should You Be Concerned About the Sugar?
While a Klondike bar is high in added sugar, an occasional serving can fit into a balanced diet for most healthy individuals. However, there are some reasons to be cautious about over-consuming sugary treats like Klondike bars:
- Tooth decay – the sugar feeds harmful oral bacteria
- Weight gain – extra calories from sugar can lead to obesity when consumed in excess
- Diabetes risk – frequent sugar spikes require more insulin production
- Inflammation – sugar may increase inflammatory compounds in the body
- Fatty liver disease – excess fructose from sugar is preferentially converted to fat in the liver
For those with diabetes or pre-diabetes, the sugar content is of greater concern due to effects on blood glucose and insulin resistance. People with gout or fatty liver disease may also need to moderate sugar intake from high fructose foods like Klondike bars.
Strategies To Reduce Sugar Intake
If you want to cut down on sugar from ice cream novelties like Klondike bars, here are some tips:
- Eat smaller sizes like mini bars or ice cream sandwiches
- Share one regular bar with a friend or family member
- Choose lower sugar flavors like vanilla or ice cream sandwiches
- Look for no sugar added ice cream treats
- Consume only occasionally as a special treat
- Select fruit-based desserts like popsicles or sorbet more often
You don’t have to fully eliminate sweets from your diet, but moderation and portion control is key.
Are There Any Healthier Klondike Bar Alternatives?
Some brands offer lower sugar versions of ice cream coated chocolate bars that can substitute for a Klondike. Here are a few options:
- Halo Top – Only 240 calories and 20g net carbs per bar
- No Sugar Added Fudgsicle – Only 40 calories and 5g sugar
- Yasso Greek Yogurt Bars – 100 calories and only 6g sugar
- Skinny Cow Ice Cream Sandwiches – 140 calories and 10g sugar
Check your grocery store freezer section for these and other brands offering indulgent frozen treats with less added sugar and reasonable portion sizes.
Recipe To Make Your Own Lower Sugar Klondike Bars
You can also make homemade Klondike-style bars with simple ingredients and sugar substitutes:
Ingredients:
- 2 ripe bananas, sliced and frozen
- 1/4 cup peanut butter
- 1 tsp vanilla
- 1/4 cup unsweetened cocoa powder
- 1/4 cup chocolate chips
- 2 tbsp granulated sweetener like monk fruit or erythritol
Instructions:
- Process the frozen bananas in a food processor until smooth
- Add peanut butter, vanilla and sweetener and process again
- Pour mixture into popsicle molds and freeze 1 hour
- Microwave chocolate chips 30 seconds then stir until smooth
- Dip frozen banana pops into melted chocolate to coat
- Sprinkle with cocoa powder and return to freezer 30 minutes
- Store in freezer up to 2 weeks
This homemade version has only 2g added sugar thanks to the banana base and sugar substitute.Freeze extra banana pops for quick healthy treats anytime.
The Bottom Line
A standard chocolate-coated Klondike bar contains 24 grams of added sugar, which equals 100% of the daily recommendation for added sugars. The main sources are sucrose and high fructose corn syrup from both the ice cream center and the chocolate coating.
While an occasional Klondike bar probably won’t harm your health, frequent consumption may lead to unwanted weight gain, blood sugar spikes, and other metabolic issues. Moderating portion sizes and choosing lower sugar alternatives when possible is advised.
Overall, enjoying a Klondike bar or similar ice cream novelty once in awhile can be part of a balanced diet. Just be mindful of the sugar content per serving and make sure to account for it in your daily calorie and carbohydrate targets.
