How Many Calories in Quavers

Quavers are a light, curly, cheese-flavoured crisp made by Walkers, known for their melt-in-the-mouth texture and relatively low calorie count compared to other crisps. A standard 16g multipack bag of Quavers contains around 86 calories, making them a popular snack choice for those keeping an eye on their calorie intake. Larger single bags and grab bags contain more, but even at their largest, Quavers tend to be a lighter option than traditional fried crisps.

Calorie Count by Pack Size

A 16g multipack bag of Quavers contains approximately 86 calories. These are the smaller bags commonly found in multipacks sold in UK supermarkets. A 20g standard single bag, usually sold individually, contains around 107 calories. Grab bags, which weigh 34g, deliver around 186 calories.

The difference in calorie content is directly related to portion size. While the crisps themselves are always light and airy, eating multiple bags or larger formats can quickly raise your calorie intake without offering much satiety.

Nutritional Breakdown

A 16g bag of Quavers contains about 4.4g of fat, of which roughly 0.4g is saturated. There are around 9.9g of carbohydrates, with 0.5g of sugar and just under 1g of protein. Fibre is minimal, typically below 1g per bag. Salt content is around 0.3g in the smaller packs, which is modest but still something to consider in the context of total daily sodium intake.

Quavers are made from potato starch rather than whole slices of potato, which is part of what gives them their puffy texture. They’re cooked in sunflower oil and seasoned with a cheesy flavouring blend that includes milk derivatives. They are not suitable for vegans but are vegetarian-friendly.

Health Benefits

From a calorie control perspective, Quavers can be seen as a better choice compared to heavier crisps or fried snacks. Their low weight and airiness help deliver flavour and crunch with fewer calories, which may help those looking to manage snacking portions. The use of sunflower oil, which is lower in saturated fat than other oils, also makes them a slightly healthier option than many traditional crisps.

Quavers can also satisfy savoury cravings without completely derailing a diet, especially when consumed in moderation. For people tracking their calories or macros, their clearly labelled packaging makes it easy to fit them into a meal plan.

Downsides to Consider

Despite their low calorie count, Quavers are still a processed snack high in refined starch and low in nutrients. They provide little protein, fibre, or lasting energy, meaning they may not keep you full for long. Their salt content, while not excessive per bag, can add up if eaten alongside other salty foods throughout the day.

They also contain flavourings, emulsifiers, and milk powder, which may be an issue for people with sensitivities or allergies. Because they melt quickly in the mouth and feel light, it's easy to eat more than one bag without feeling satisfied, which can lead to overconsumption.

Impact on Your Diet

In moderation, Quavers can be included in a calorie-controlled diet without much issue. A single 16g bag can be a smart snack option between meals or as part of a packed lunch. However, due to their low fibre and protein content, they’re best paired with something more filling if you’re trying to stay full  such as a yoghurt, piece of fruit, or a protein-based snack.

They are not ideal as a regular replacement for whole foods, and frequent reliance on them as a go-to snack may leave your diet short on nutrients. If you're aiming for high satiety and better blood sugar control, you might benefit more from snacks with more substance.

Glycaemic Index (GI)

While specific GI values for Quavers are not widely published, they are made primarily from refined potato starch, which has a moderate to high glycaemic index. This means they are likely to raise blood sugar levels relatively quickly, especially when eaten on their own. The impact is lower than pure glucose or sugary snacks, but higher than wholegrain or high-fibre foods.

To lessen the glycaemic effect, pair Quavers with a protein or fat-based food. This will help slow digestion and reduce the chance of an energy crash.

How Are Quavers Made?

Quavers are produced using a process called extrusion. Potato starch is mixed with water and other ingredients, then shaped and puffed using heat and pressure. The crisps are then lightly fried in sunflower oil and dusted with a cheese-flavoured seasoning that gives them their signature taste. After cooling, they’re packed in sealed foil bags to maintain freshness and crunch.

This method creates a very light, curly texture while keeping fat levels relatively low compared to traditional deep-fried crisps. The recipe also allows for consistent portion control and long shelf life.

Ingredients in Quavers

The ingredients in standard cheese-flavoured Quavers include potato starch, sunflower oil, cheese flavouring (which contains milk), salt, whey powder, lactose, flavour enhancers like monosodium glutamate, and emulsifiers. There are no artificial colours, and they are suitable for vegetarians.

The product is free from nuts and eggs, but due to the presence of milk ingredients, it's not suitable for those with dairy allergies or those following a vegan diet.

Healthy Alternatives

If you’re looking for a crunchier, more nutritious snack, try air-popped popcorn, which offers more fibre for fewer calories. Baked pea crisps or lentil chips are also good alternatives, often with higher protein and fibre content. Vegetable sticks with hummus or low-fat cheese can deliver the same savoury satisfaction with more nutrition.

Homemade oven-roasted chickpeas or kale crisps are another good option for those wanting to control ingredients while keeping calories low and nutrients high.

Summary

A 16g bag of Quavers contains around 86 calories, making them a relatively light snack compared to standard crisps. They are low in fat and calories but also low in fibre, protein, and nutrients. With a moderate to high glycaemic index and processed ingredients, Quavers are best enjoyed occasionally and in moderation. When eaten mindfully as part of a balanced diet, they can satisfy a craving without doing much damage  but whole food alternatives offer more staying power and better nutritional value.