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Golf Rok Calories
Chocolate-coated wafer/bar-style processed snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Golf Rok (35 g) has 184 calories. That works out to 525 calories per 100 g. It contains 21.5 g of carbs, 2.2 g of protein, 9.9 g of fat and 0.9 g of fiber. Its 50.8 mg of Phosphorus covers 7% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Golf Rok Nutrition Facts
Selected: 1 piece (medium) · 35 g
184
KCAL / 35G
Carbs
21.5g
· 8% DV
Protein
2.2g
· 4% DV
Fat
9.9g
· 13% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 5% · Fat 48%
Golf Rok nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 184 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 4.97 g | 25% |
| Trans fat | 0.04 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 21.5 g | 8% |
| Fiber | 0.9 g | 3% |
| Protein | 2.2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Golf Rok?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 184 kcal |
| 1 piece (small) | 20 g | 105 kcal |
| 1 pack (mini) | 35 g | 184 kcal |
| 1 serving (medium) | 35 g | 184 kcal |
| 1 piece (large) | 50 g | 263 kcal |
| 1 pack (small) | 50 g | 263 kcal |
| 2 piece (double) | 70 g | 368 kcal |
| 1 pack (medium) | 70 g | 368 kcal |
| 100 g | 100 g | 525 kcal |
Calculated from 525 calories per 100 g.
Frequently Asked Questions About Golf Rok
What is Golf Rok?
Golf Rok is a packaged wafer snack with a chocolate coating. Its crisp wafer layers give it a bar-like form; the exact recipe and ingredient proportions can vary, so the wrapper is the source for product-specific details.
Does Golf Rok have wafer inside?
Yes, Golf Rok has crisp wafer layers beneath its chocolate coating. It is different from a solid chocolate bar: the wafer gives it a lighter, crunchier texture, although it may soften if exposed to moisture.
How should Golf Rok be stored after opening?
Store opened Golf Rok in an airtight container in a cool, dry place. This helps keep the wafer crisp and protects it from absorbing odors; avoid sunlight and warm spots, which can soften the chocolate coating.
Can Golf Rok melt in hot weather?
Yes, Golf Rok can soften or melt in heat because of its chocolate coating. Keep it out of direct sun and away from hot cars; if melted chocolate sets again, the coating may look or feel different.
Can Golf Rok be frozen?
Yes, Golf Rok can be frozen, but freezing is usually unnecessary. Seal it well to prevent moisture and odors from affecting the wafer, then let it come back to room temperature before opening to reduce condensation.
Why does the chocolate on Golf Rok turn white?
A whitish coating on Golf Rok is often chocolate bloom, caused by fat or sugar crystals appearing on the surface after temperature changes or moisture exposure. It does not automatically mean the snack has spoiled, but discard it if it smells or looks otherwise abnormal.
Does Golf Rok keep you full?
Golf Rok is unlikely to keep you full for long on its own. It is a sweet wafer snack rather than a substantial meal; pairing it with something more filling, such as yogurt, can make an afternoon snack more satisfying.
Can Golf Rok be used in baking?
Yes, Golf Rok can be chopped and used as a topping or mix-in for desserts such as brownies, ice cream, or cake. Add it near the end of preparation if you want the wafer pieces to retain some crunch.
Does Golf Rok cause weight gain?
Golf Rok does not cause weight gain by itself, but eating it often can add to overall energy intake and contribute to weight gain over time. Keeping it as an occasional snack makes it easier to fit into your usual eating pattern.
Golf Rok Vitamins & Minerals
Vitamins
Vitamin E
0.56mg · 4% DV
B2
0.04mg · 3% DV
B12
0.06µg · 3% DV
B5
0.12mg · 2% DV
Minerals
Phosphorus
51mg · 7% DV
Copper
0.06mg · 7% DV
Manganese
0.15mg · 7% DV
Iron
0.84mg · 5% DV
Sodium
63mg · 3% DV
Potassium ⭐
74mg · 2% DV
Golf Rok Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Golf Rok
To burn the 184 calories in 1 piece (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Golf Rok?
Golf Rok is a packaged, bar-style snack made from crisp wafer layers covered in chocolate. Its crunchy centre and sweet coating make it more suited to a quick treat than to a filling meal.
It can be enjoyed with tea or coffee during a break, or packed as a convenient snack for the day. Its nutritional profile is led by carbohydrates and fat, with comparatively little protein, so it is best thought of as a sweet treat rather than a protein-rich option. For a lighter snack, have one piece with unsweetened tea or coffee instead of pairing it with other sweets.
How Nutritious Is Golf Rok?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Golf Rok Processed?
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Golf Rok Contain Allergens?
Contains these allergens:
Which Diets Is Golf Rok Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Golf Rok Fat Profile
SATURATED
4.97g
MONOUNSATURATED
3.04g
POLYUNSATURATED
1.75g
Omega 6:3 ratio 168:1
Above the ideal 4:1 (168:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.