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Golf Roko Calories
Chocolate-coated wafer/bar-style snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Golf Roko (25 g) has 115 calories. That works out to 460 calories per 100 g. It contains 12 g of carbs, 0.5 g of protein, 7 g of fat and 0.5 g of fiber. Its 36.3 mg of Phosphorus covers 5% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Golf Roko Nutrition Facts
Selected: 1 piece (medium) · 25 g
115
KCAL / 25G
Carbs
12g
· 4% DV
Protein
0.5g
· 1% DV
Fat
7g
· 9% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 2% · Fat 56%
Golf Roko nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 3.5 g | 18% |
| Trans fat | 0.03 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 0.5 g | 2% |
| Protein | 0.5 g | 1% |
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 Roko?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 115 kcal |
| 1 piece (mini) | 12 g | 55 kcal |
| 1 serving (small) | 30 g | 138 kcal |
| 1 pack (small) | 40 g | 184 kcal |
| 2 piece (double) | 50 g | 230 kcal |
| 1 pack (medium) | 60 g | 276 kcal |
| 1 pack (large) | 80 g | 368 kcal |
| 100 g | 100 g | 460 kcal |
Calculated from 460 calories per 100 g.
Frequently Asked Questions About Golf Roko
What is Golf Roko?
Golf Roko is a packaged, chocolate-coated wafer- or bar-style snack. It is an ultra-processed confection, so it is best viewed as an occasional sweet treat rather than a staple food.
Is Golf Roko a wafer bar or a chocolate bar?
Golf Roko is a chocolate-coated wafer/bar-style snack, rather than plain chocolate alone. Its defining combination is a wafer-like interior and a chocolate coating.
What ingredients are in Golf Roko?
Golf Roko is described as having a wafer- or bar-style centre with a chocolate coating. The exact ingredients and any filling can vary by product version, so the package’s ingredient list is the reliable source for the full recipe.
Is Golf Roko a healthy snack?
Golf Roko is better considered a sweet treat than a nutrient-dense snack. Its chocolate coating and wafer-style centre make it an ultra-processed confection, so keep it as an occasional choice rather than relying on it to satisfy everyday hunger.
How should you store Golf Roko?
Store Golf Roko in a cool, dry place away from direct sunlight, and keep the wrapper sealed. Once opened, wrap any remaining portion tightly and follow the date printed on the package.
Does Golf Roko melt in hot weather?
Yes, Golf Roko’s chocolate coating can soften or melt in heat. Keep it out of direct sun and hot cars; if it melts and sets again, the coating may look or feel different.
Can you freeze Golf Roko?
Yes, you can freeze Golf Roko, although there is usually no need to. Freezing can make the wafer texture firmer; let it warm while still wrapped to reduce condensation on the surface.
Does Golf Roko contain caffeine?
If its chocolate coating contains cocoa, Golf Roko may contain a small amount of naturally occurring caffeine. No caffeine quantity is provided, so an exact amount cannot be stated; people sensitive to caffeine may prefer not to eat it late in the day.
Can you use Golf Roko in desserts?
Yes, you can chop or crumble Golf Roko over ice cream or another dessert for a crunchy chocolate topping. Add it just before serving, since moisture can soften the wafer.
Can children eat Golf Roko?
Children can have Golf Roko as an occasional sweet, but it is not a nutritious everyday snack. Its ultra-processed, chocolate-coated wafer format makes it more suitable as a treat than as a replacement for a filling snack.
Golf Roko Vitamins & Minerals
Vitamins
B2
0.05mg · 4% DV
Vitamin E
0.45mg · 3% DV
B1
0.03mg · 3% DV
B3
0.4mg · 3% DV
Minerals
Copper
0.05mg · 6% DV
Phosphorus
36mg · 5% DV
Manganese
0.09mg · 4% DV
Iron
0.53mg · 3% DV
Sodium
45mg · 2% DV
Potassium ⭐
55mg · 2% DV
Golf Roko Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Golf Roko
To burn the 115 calories in 1 piece (medium) (25 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 Roko?
Golf Roko is a packaged sweet snack made from crisp wafer layers covered in chocolate. The wafer gives it a light crunch, while the coating adds a richer, smoother sweetness. It is typically enjoyed as a quick treat between meals, packed for a snack, or served alongside tea or coffee; breaking it into pieces also makes it easy to share. Nutritionally, it is mainly a source of carbohydrates and fat, with little protein or fibre. If you want a smaller treat, one medium piece is about 25 g, and it pairs well with an unsweetened drink.
How Nutritious Is Golf Roko?
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 Roko 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 Roko Contain Allergens?
Contains these allergens:
Which Diets Is Golf Roko 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 Roko Fat Profile
SATURATED
3.5g
MONOUNSATURATED
2.38g
POLYUNSATURATED
1.27g
Omega 6:3 ratio 120:1
Above the ideal 4:1 (120:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.