Bolachas

Snack

Item Rating: 47/100

1 serving (30 grams) contains 140 calories, 2.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		1120.0
% Daily Value*
Total Fat		40.0 g	51%
	Saturated Fat	16.0 g	80%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		960 mg	41%
Total Carbohydrates		160.0 g	58%
	Dietary Fiber	8.0 g	28%
	Sugars	64.0 g
protein		16.0 g	32%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		4.0 mg	22%
Potassium		240 mg	5%

* 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

🧈 High saturated fat

Source of Calories

Fat: 360 cal (33.8%)

Protein: 64 cal (6.0%)

Carbs: 640 cal (60.2%)

About Bolachas

Bolachas, commonly referred to as biscuits or cookies, are baked goods originating from European cuisine and widely enjoyed globally as a snack or dessert. Typically made with flour, sugar, and fat, their nutritional composition depends on the recipe but tends to be calorie-dense with moderate carbohydrates and fats. A standard serving provides approximately 466 calories, 6.7g of protein, 66.7g of carbohydrates, 16.7g of fat, and 3.3g of fiber. They contain small amounts of calcium and iron but are typically low in essential vitamins such as vitamin C and D. Bolachas are a versatile treat and may include additional ingredients like nuts, chocolate, or fruits to enhance flavor and nutritional content.

Health Benefits

• Provides quick energy due to its high carbohydrate content (66.7g per serving), making it suitable for immediate energy needs.
• Contains 3.3g of dietary fiber, contributing to digestive health and potential satiety benefits.
• Calcium content (33.3mg per serving) provides minor support for bone health, although contributions are limited.

Dietary Considerations

Allergens: Contains gluten, dairy, eggs, nuts (if included)

Suitable for: Vegetarian (if no animal-derived additives are included)

Not suitable for: Vegan (if made with butter, eggs, or milk), gluten-free diets, nut-free diets (if additional nuts are present), low-carb diets

Selection and Storage

Store bolachas in an airtight container at room temperature to maintain freshness, or freeze for longer storage.

Common Questions About Bolachas Nutrition

Are bolachas high in protein?

Bolachas are not considered high in protein, as they contain only about 6.7 grams per 100 grams. They are primarily composed of carbohydrates and fats, making them more energy-dense rather than protein-rich.

Can I eat bolachas on a keto diet?

Bolachas are not suitable for a keto diet due to their high carbohydrate content, with 66.7 grams per 100 grams. A keto diet typically restricts daily carb intake to under 50 grams, so these don't fit within those guidelines.

Are bolachas healthy to eat regularly?

Bolachas can be enjoyed occasionally, but they should not be consumed regularly due to their high calorie count (466.7 calories per 100 grams), sugar content (26.7 grams per 100 grams), and sodium levels (400 mg per 100 grams). Overconsumption may contribute to weight gain and elevated blood sugar levels.

What is an appropriate serving size for bolachas?

An appropriate serving size for bolachas is typically 30-50 grams, which provides around 140-235 calories. This portion allows for moderation and enjoyment without consuming excessive calories, carbs, or sugar.

Are bolachas similar to crackers or cookies in nutrition?

Bolachas are more similar to cookies than crackers in terms of nutrition due to their higher sugar content (26.7 grams per 100 grams). Crackers usually have lower sugar but may have more fiber, while cookies and bolachas tend to be sweeter and richer in calories.

Data Sources & Scientific References