How Many Calories Are in Maltesers

Maltesers are a popular chocolate snack made of malted milk centres coated in a layer of smooth milk chocolate. They’re known for being light, crispy and moreish often marketed as a lower-guilt chocolate option. But while they may feel less heavy than other sweets, Maltesers still contain calories that add up quickly, especially when eaten by the handful or straight from a sharing pouch. Understanding the calorie content in Maltesers can help you enjoy them in moderation without unintentionally overshooting your daily intake.

Calorie Content by Portion Size

The number of calories in Maltesers depends on the size of the serving. A small 37g bag, often sold at convenience stores or in multi-packs, contains approximately 187 calories. A 68g treat bag contains about 363 calories, while a 100g sharing pouch has around 520 calories in total.

Eating a handful, roughly 25 grams, gives you about 125 calories, making portion control important if you’re including Maltesers in a calorie-conscious plan. The Fun Size mini packs, often included in variety boxes, usually weigh about 19 grams and contain approximately 95 calories.

Although they’re lighter than denser chocolates or bars filled with caramel or nuts, Maltesers still deliver a steady dose of sugar and fat with every bite.

Nutritional Breakdown of Maltesers

Maltesers are made up of milk chocolate and a malted milk centre, which gives them a high carbohydrate content. A 37g bag includes roughly 23g of carbohydrates, with around 18g of that being sugar. Fat content is about 9g, with 5g of saturated fat.

There’s a small amount of protein around 2g per small bag and almost no fibre. Maltesers also contain minor traces of calcium and iron from the milk content, but not enough to offer meaningful nutritional benefit. They are low in salt but high in energy relative to their volume.

Despite being airy and crisp, Maltesers are still considered a high-calorie, low-nutrient snack, and shouldn’t be viewed as a healthy option simply because they feel light in texture.

Benefits and Downsides of Eating Maltesers

The main benefit of Maltesers is their portion flexibility and enjoyable texture. They offer a satisfying crunch with a hit of sweetness, and they melt easily in the mouth without being overly filling. This makes them a popular choice for those who want a sweet fix without the heaviness of a chocolate bar.

The downside is that their light feel can be deceptive. It’s easy to eat a large portion quickly without realising how many calories or how much sugar you’ve consumed. Larger packs often encourage grazing, which can lead to significantly more calorie intake than intended.

The high sugar content can lead to blood sugar spikes, especially if Maltesers are eaten on an empty stomach or in large amounts. They also contain saturated fats, which can add up if consumed alongside other rich foods throughout the day.

How Maltesers Fit Into Your Diet

Maltesers can fit into a balanced diet when eaten mindfully and in controlled portions. A small bag or a mini pack can be a manageable treat after a meal or during a break, especially if you plan for the calories within your daily allowance.

To make them work better with your goals, avoid eating them straight from large pouches, and instead measure or pre-portion them. Including them after a meal that contains protein and fibre can also help minimise blood sugar spikes and keep you feeling fuller for longer.

They’re not ideal as a standalone snack if you’re hungry, as they won’t provide lasting satiety and may leave you craving more.

Glycaemic Index of Maltesers

Maltesers have a high glycaemic index, mainly due to their sugar content and refined carbohydrate base. This means they can cause a rapid rise in blood glucose levels, especially when eaten without other nutrients to slow digestion.

For individuals managing diabetes or insulin sensitivity, Maltesers should be limited or paired with low-GI foods to reduce their impact. Eating them in moderation and with awareness of timing can help lessen the glycaemic load on the body.

How Maltesers Are Made and What They Contain

Maltesers are made by forming small balls of malted milk powder and sugar, which are then coated in milk chocolate. The inner centre includes wheat, milk solids and glucose syrup, giving it a crunchy yet melt-in-the-mouth texture.

Key ingredients include sugar, skimmed milk powder, cocoa butter, vegetable fats, lactose, whey powder and emulsifiers. Maltesers contain milk, wheat and soya, making them unsuitable for people with allergies to these ingredients. Some variations also contain palm oil.

They do not contain artificial colours or preservatives but are not vegan or gluten-free due to their dairy and wheat components.

Healthier Alternatives to Maltesers

If you’re looking for a lighter or more nutritious sweet option, consider dark chocolate-covered nuts, which provide healthy fats and protein along with your chocolate hit. Air-popped popcorn drizzled with dark chocolate, frozen yoghurt drops or even homemade oat-and-honey bites can offer the same sweet satisfaction with more nutritional value.

There are also lower-sugar or reduced-calorie chocolate brands available that use natural sweeteners or fibre-rich ingredients to provide a similar texture and flavour at a lower calorie count.

Summary

A small 37g bag of Maltesers contains around 187 calories, with larger bags ranging from 360 to over 500 calories, depending on the portion. Despite their light, airy texture, Maltesers are high in sugar and fat, and offer little in terms of nutrition. They can fit into your diet as an occasional treat if eaten in moderation and with portion control. If you're looking for a more balanced option, consider alternatives that pair sweetness with fibre or protein for better satiety and health impact.