Chocolate Bars Compared to Fresh Fruit and Plain Nuts

Introduction

Chocolate confectionery is one of the most frequently purchased snack foods in UK supermarkets. This article presents factual, informational comparisons of typical chocolate bar nutrient profiles alongside readily available whole-food alternatives. No endorsement or ranking of any option is made; this comparison is educational only.

Chocolate Bars – Typical Nutrient Profile

A standard UK chocolate bar, such as Cadbury Dairy Milk, has a well-defined nutrient profile. Below is information per 100 grams:

Nutrient	Per 100g	Per Standard Bar (45g)
Energy	535 kcal	241 kcal
Fat	30g	13.5g
Saturated Fat	18g	8.1g
Carbohydrates	59g	26.6g
Sugars	56g	25.2g
Fibre	0g	0g
Protein	7.7g	3.5g

Key characteristics: Very high energy density, high sugar content (all sugars are added), high saturated fat, minimal fibre, shelf-stable with long shelf life, typically 30–50g per bar.

Fresh Fruit – Nutrient Profile

Fresh fruit, such as raspberries and strawberries, offers a very different nutrient profile. Below is typical information per 100 grams:

Nutrient	Per 100g	Per Typical Serving (100g)
Energy	52 kcal	52 kcal
Fat	0.7g	0.7g
Saturated Fat	0.1g	0.1g
Carbohydrates	12g	12g
Sugars	5.4g	5.4g
Fibre	6.5g	6.5g
Protein	1.2g	1.2g
Water	85g	85g

Key characteristics: Very low energy density, high water content, high fibre, sugars are natural (part of whole fruit structure), minimal processing, perishable with short shelf life, requires refrigeration.

Plain Nuts – Nutrient Profile

Unsalted, plain nuts provide a distinct nutrient composition. Below is typical information for almonds per 100 grams:

Nutrient	Per 100g	Per Typical Serving (28g)
Energy	579 kcal	162 kcal
Fat	50g	14g
Saturated Fat	3.8g	1.1g
Carbohydrates	22g	6.1g
Sugars	4.4g	1.2g
Fibre	12.5g	3.5g
Protein	21g	5.9g
Salt	0g (when unsalted)	0g

Key characteristics: High energy density, high fat (mostly unsaturated), high protein, high fibre, minimal sugars, shelf-stable with long storage life, minimal processing, typically 28g per serving.

Key Nutrient Differences – Summary

Nutrient Aspect	Chocolate Bar	Fresh Fruit	Plain Nuts
Energy Density	Very High	Very Low	Very High
Sugar Content	Very High (Added)	Moderate (Natural)	Low (Natural)
Fibre	None	High	High
Protein	Moderate	Very Low	Very High
Water Content	Very Low	Very High	Very Low
Processing Level	Highly Processed	Whole Food	Minimally Processed
Shelf Life	Very Long	Short	Long

Sugar Context

An important distinction exists between added sugars and natural sugars. Chocolate bars contain added sugars as a primary ingredient. Fresh fruit contains naturally occurring sugars as part of the whole food matrix, alongside fibre, water, and micronutrients. This is informational only and highlights compositional differences, not claims about health outcomes.

Macronutrient Distribution

The macronutrient composition differs significantly across these foods. Chocolate bars are primarily sugar and fat. Fresh fruit is primarily water and carbohydrates with fibre. Plain nuts are primarily fat and protein. These differences in composition influence various aspects of food experience including taste, texture, eating rate, and satiety perception, which vary considerably between individuals.