Biscoff biscuits have become a cult favourite thanks to their caramelised flavour, crisp texture, and perfect pairing with coffee. Often served as a complimentary treat in cafes, these little biscuits are easy to overlook when it comes to calorie tracking. However, despite their small size, they do contain more energy than you might expect. So how many calories are in a Biscoff biscuit, and how do they compare to other sweet snacks?

Calories by Portion Size

A single Biscoff biscuit weighs roughly 6.25 grams and contains around 30 to 35 calories. They’re small and light, which makes them easy to eat in multiples without realising how quickly the calories add up. A typical portion of two biscuits contains approximately 65 to 70 calories, and a 125g pack includes over 600 calories in total. While this might seem modest at first glance, the real issue lies in how easy it is to eat several without stopping. Larger Biscoff products, such as the sandwich biscuits or spreads, can contain significantly more calories per portion.

Nutritional Breakdown of a Biscoff Biscuit

Biscoff biscuits are made with wheat flour, sugar, vegetable oils, and a blend of caramelised sugar syrup and spices, primarily cinnamon. For every standard biscuit, most of the calories come from sugar and fat, with a smaller portion from refined carbohydrates. The fat content includes palm oil, which is high in saturated fat, though the overall fat level per biscuit remains moderate. The protein and fibre content is minimal, offering little in terms of satiety or nutritional benefit. While the biscuits do contain trace amounts of iron and calcium from fortified flour, they’re not a significant source of any essential vitamin or mineral.

Benefits of Biscoff Biscuits

Biscoff biscuits do have a place in a balanced diet if consumed in moderation. Their biggest benefit is portion control. Because they are individually sized, it’s possible to enjoy one or two as a small treat without going overboard. They also contain fewer calories than many other biscuits or chocolate-covered alternatives, which makes them a lighter option for those looking to satisfy a sweet craving. Their crispy texture and rich flavour can feel indulgent without delivering an excessive calorie load when eaten mindfully.

Downsides of Biscoff Biscuits

Despite being relatively low in calories per biscuit, Biscoff biscuits are still considered an ultra-processed snack. They are high in added sugar and made with refined flour, which means they provide quick energy with little lasting fullness. The palm oil used in production adds to the saturated fat content, and the lack of fibre or protein makes them a poor choice for sustained energy or hunger control. They also have a high glycaemic index, meaning they can raise blood sugar levels quickly, especially if eaten in larger amounts or on an empty stomach. Like most processed sweets, they’re best enjoyed occasionally rather than as a daily snack.

Dietary Impact and the GI Index

Biscoff biscuits have a high glycaemic index due to their refined carbohydrate base and high sugar content. This means they are quickly digested and absorbed, causing a rapid increase in blood glucose. For individuals managing blood sugar levels, this can be a concern, particularly if the biscuits are eaten alone. Pairing them with a source of protein or fat, such as Greek yoghurt or a piece of cheese, can help reduce the glycaemic impact. However, because they’re low in nutritional value, they should still be limited within a diet focused on blood sugar control or weight management.

How Are Biscoff Biscuits Made?

Biscoff biscuits are made using a blend of wheat flour, sugar, vegetable oils including palm oil, soy flour, and a caramelised sugar syrup that gives the biscuit its signature taste. Spices like cinnamon add to the warm, sweet flavour. The dough is rolled thin, cut into uniform rectangles, and baked until crisp. Because of their uniformity and packaging, they’re easy to store, portion, and serve. Unlike traditional homemade biscuits, Biscoff products are produced on a large scale and contain stabilisers and preservatives to extend shelf life.

Healthier Alternatives to Biscoff Biscuits

If you’re looking for a snack with a similar flavour but fewer processed ingredients, you could try making homemade spiced oat biscuits using wholemeal flour, cinnamon, and a small amount of natural sweetener. These can offer more fibre and better satiety while keeping sugar and fat under control. Alternatively, a few slices of apple with cinnamon or a spoonful of Biscoff spread on wholegrain toast can satisfy a craving while delivering more nutritional value. There are also lower-sugar biscuit options available in supermarkets that mimic the texture of Biscoff without the high sugar content.

Summary

A single Biscoff biscuit contains around 30 to 35 calories, with most of its energy coming from sugar and fat. While the biscuits are portion-controlled and relatively light compared to other sweet snacks, they are also highly processed and low in nutritional value. Their high glycaemic index means they digest quickly and provide little lasting energy. Enjoyed occasionally and in small amounts, Biscoff biscuits can be a satisfying treat, but for daily snacking, it’s worth looking for options with more fibre, protein, and wholefood ingredients.

0 comments