Biscuits — whether it’s your morning chai partner, a quick office snack, or a tea-time treat — are one of the most loved snacks in the world. But have you ever wondered what goes into them and how they impact your health?
In this blog, let’s break down the nutritional value of biscuits, understand the types, and explore how to choose healthier options without giving up your crunchy indulgence.
🔍 What Are Biscuits Made Of?
Most biscuits (especially the mass-produced ones) are made from:
Refined flour (maida or all-purpose flour)
Sugar or glucose
Palm oil or vegetable fat
Leavening agents (baking soda)
Flavorings (vanilla, chocolate, etc.)
Sometimes milk solids, dry fruits, or added fiber
🍽️ Nutritional Breakdown (Per 100 grams – Average Commercial Biscuit)
| Nutrient | Approx. Value |
|---|---|
| Calories | 450–520 kcal |
| Carbohydrates | 65–75g |
| Sugar | 20–25g |
| Protein | 5–7g |
| Fat | 18–25g |
| Fiber | 1–3g |
| Sodium | 300–400 mg |
Note: These values vary based on brand, flavor, and type of biscuit (digestive, cream-filled, sugar-free, etc.)
🧁 Different Types of Biscuits & Their Nutrition
1. Glucose Biscuits
High in sugar and simple carbs
Great for instant energy, but not ideal for diabetics
2. Cream Biscuits
Loaded with trans fats and sugar
High in calories, low in nutrition
3. Digestive Biscuits
Marketed as healthy
Often contain whole wheat and more fiber, but still have added sugar and fats
4. Sugar-Free or Diabetic Biscuits
Use artificial sweeteners
May still contain refined flour and fats
5. Multigrain or Millet Biscuits
Contain flours like ragi, jowar, bajra
Higher in fiber, better for satiety
✅ Healthier Biscuits: What to Look For?
If you’re trying to snack smarter, check for these on the nutritional label:
Whole grain flour as the first ingredient
Less than 5g of sugar per serving
High fiber content (3g+ per 100g)
No hydrogenated oils or trans fats
Low sodium (under 150mg per serving)
Also, go for homemade or artisanal brands using natural ingredients like jaggery, ghee, or millet flours.
🔄 Biscuit Alternatives for Health-Conscious Snackers
Ragi cookies – rich in calcium and fiber
Oats biscuits – good for cholesterol management
Chana dal or besan cookies – protein-packed
Nut-based biscuits – healthy fats, good satiety
Jaggery biscuits – natural sweetener option
🍪 How Many Biscuits Can I Eat in a Day?
Everything in moderation! If you’re following a balanced diet:
2–3 small biscuits/day is acceptable
Avoid late-night or emotional binging
Pair with tea/coffee without added sugar
⚠️ Health Considerations
❌ Too many biscuits may lead to:
Weight gain (due to high sugar & fat)
Blood sugar spikes
Risk of heart issues (due to trans fats)
Digestive issues if they’re low in fiber
📦 FAQs About Biscuit Nutrition
Q: Are digestive biscuits really healthy?
A: They may be better than glucose biscuits but often still have sugar and palm oil. Always read the label!
Q: Are sugar-free biscuits good for diabetics?
A: Not always. Some may still have high carbs or hidden sugars. Look for low-GI, fiber-rich options.
Q: Which biscuits are good for weight loss?
A: Homemade ragi or oats biscuits, or low-calorie millet biscuits — in moderation.
Q: Are biscuits bad for kids?
A: Occasional biscuit treats are fine, but avoid giving them daily due to high sugar and refined ingredients.
📝 Final Crumbs
Biscuits are delightful — there’s no denying that. But when it comes to health, being label-savvy makes all the difference. Enjoy your crunchy snacks occasionally, but consider switching to whole-grain, millet, or homemade options when you can. Your body will thank you!