1 serving (99 grams) contains 470 calories, 5.0 grams of protein, 23.0 grams of fat, and 64.0 grams of carbohydrates.
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Nutrition Information
Calories |
470 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23 g | 29% | |
| Saturated Fat | 5 g | 25% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 44.6 mg | 14% | |
| Sodium | 380 mg | 16% | |
| Total Carbohydrates | 64 g | 23% | |
| Dietary Fiber | 2.0 g | 7% | |
| Sugars | 42 g | ||
| protein | 5 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 100 mg | 7% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Blondie
Blondies are a chewy, dense dessert bar originating from the United States, often considered the vanilla counterpart to brownies. They are made with ingredients like flour, butter, eggs, brown sugar, vanilla extract, and typically contain mix-ins like chocolate chips or nuts. Nutritionally, blondies are energy-dense, providing approximately 474 calories per serving. They are high in carbohydrates (64.6g) due to their sugar content and fat (23.2g) from butter, while offering minimal protein (5.1g) and fiber (2g). Micronutrients like calcium (101mg) and iron (1.45mg) are present in smaller amounts. Blondies are a treat best consumed in moderation due to their sugar and fat content, but they can be a satisfying indulgence when balanced within an overall healthy diet.
Health Benefits
- Provides quick energy due to high carbohydrate content (64.6g per serving), useful for active individuals needing a fast energy boost.
- Contains iron (1.45mg per serving), which supports oxygen transport in the body and can help prevent anemia.
- Includes calcium (101mg per serving), a mineral important for healthy bone maintenance and muscle function.
Dietary Considerations
Selection and Storage
Store blondies in an airtight container at room temperature for up to 3 days or refrigerate for up to a week. For longer storage, freeze individually wrapped bars for up to three months.
Common Questions About Blondie Nutrition
Is a blondie high in calories and protein?
A blondie contains approximately 475 calories and 5 grams of protein per serving (typically 1 piece). While it's relatively high in calories due to its sugar and fat content, the protein levels are quite low, making it more of a treat than a protein-rich option.
Can I eat a blondie on a keto diet?
Blondies are not keto-friendly due to their high carbohydrate content, which is approximately 64.6 grams per serving. This includes 42.4 grams of sugar, making it unsuitable for low-carb diets where carbs are strictly limited.
Are there any health concerns associated with eating a blondie?
Blondies are high in sugar (42.4 grams) and fat (23.2 grams) per serving, which may contribute to weight gain and blood sugar spikes if consumed excessively. They also contain 383 mg of sodium per serving, which could be a concern for those monitoring salt intake.
How much blondie should I eat in one serving?
A typical serving size is one blondie, containing approximately 475 calories. For those looking to enjoy blondies as part of a balanced diet, consider limiting consumption to a small piece and pairing it with nutrient-dense foods like fruit or yogurt.
How does a blondie compare to a brownie?
Blondies are typically higher in sugar and have a more caramel or butterscotch flavor due to the use of brown sugar and vanilla. Brownies, on the other hand, tend to contain chocolate and may have slightly less sugar but more cocoa-based antioxidants. Nutritionally, blondies can be slightly higher in calories and fat depending on the recipe.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Blondie DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Added Sugars, Refined Grains, and Health RiskDietary Guidelines for Americans, 2020-2025Discusses consumption of desserts, including blondies, in relation to added sugar and refined grain limits in a healthy diet.
- Impact of Sugar Consumption on Metabolic HealthAmerican Journal of Clinical NutritionExamines health impacts of high-sugar desserts like blondies, with insights into metabolic and cardiovascular risks.
- Reducing Dietary Sugar for Health: Strategies for ChangeHarvard T.H. Chan School of Public HealthExplores reducing sugar intake in the context of treats like blondies and their dietary implications.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
