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Sweet refined-carbohydrate snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
4 piece (medium) of Plain round biscuit (30 g) has 130 calories. That works out to 434 calories per 100 g. It contains 22.3 g of carbs, 2.1 g of protein, 3.7 g of fat and 0.6 g of fiber. Its 5.4 µg of Selenium covers 10% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Selected: 4 piece (medium) · 30 g
130
KCAL / 30G
Carbs
22.3g
· 8% DV
Protein
2.1g
· 4% DV
Fat
3.7g
· 5% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 6% · Fat 26%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 129 mg | 6% |
| Total carbohydrate | 22.3 g | 8% |
| Fiber | 0.6 g | 2% |
| Protein | 2.1 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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| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 30 g | 130 kcal |
| 1 piece (mini) | 6 g | 26 kcal |
| 2 piece (small) | 15 g | 65 kcal |
| 1 serving (medium) | 30 g | 130 kcal |
| 1 pack (small) | 40 g | 174 kcal |
| 6 piece (large) | 45 g | 195 kcal |
| 10 piece (jumbo) | 75 g | 326 kcal |
| 100 g | 100 g | 434 kcal |
Calculated from 434 calories per 100 g.
Plain round biscuits are usually made with flour, sugar, fat, and raising agents. Some recipes also include milk ingredients, salt, or flavourings, so the exact ingredients vary by brand and recipe.
No, not necessarily: “biscuit” usually means a crisp, relatively plain baked snack in British English, while “cookie” often suggests a sweeter or softer treat. In American English, “biscuit” usually means a soft bread roll, so the name can be confusing.
Plain round biscuits are generally lighter and more neutral in flavour, while digestive biscuits are typically made with wholemeal flour and have a more distinctive, slightly nutty taste. Recipes vary, so check the product description rather than relying on the name alone.
Yes, plain round biscuits work well for a cheesecake base. Crush them finely, mix with melted butter, then press the mixture firmly into the tin and chill it before adding the filling; the result is milder than a spiced biscuit crust.
Plain round biscuits go soft because their porous crumb quickly absorbs liquid from the tea. A brief dip keeps them crisp enough to handle, while leaving them submerged too long can make them collapse.
Store plain round biscuits in an airtight container in a cool, dry cupboard. Reseal the packet after opening; exposure to humid air makes the biscuits lose their crisp texture.
Yes, plain round biscuits can be frozen in a sealed freezer-safe bag or container. Thaw them while still sealed so condensation forms on the packaging rather than making the biscuits damp.
Plain round biscuits may feel easy to nibble, but they do not treat an upset stomach. If nausea is the issue, small sips of fluid and simple foods you can tolerate are more useful than relying on biscuits.
Yes, plain round biscuits can replace graham crackers in many crumb crusts, although the flavour will be less honeyed and the texture may differ. Crush them finely and adjust the melted butter until the crumbs hold together when pressed.
Plain round biscuits on their own are not especially filling because they are mostly refined flour and provide little fibre. Pairing them with yogurt, cheese, or nut butter adds protein or fat and makes the snack more satisfying.
Vitamins
B1
0.1mg · 8% DV
B3
0.84mg · 5% DV
Folate
18.6µg · 5% DV
B2
0.06mg · 5% DV
Minerals
Selenium
5.4µg · 10% DV
Manganese
0.14mg · 6% DV
Sodium
129mg · 6% DV
Copper
0.05mg · 6% DV
Potassium ⭐
38mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 4 piece (medium) (30 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.
Plain round biscuit is a simple, usually crisp baked snack, commonly made with flour, sugar and fat. It is sold in packets around the world and can also be home-baked; recipes vary in sweetness and richness.
Its mild flavour makes it easy to pair with tea or coffee, or to eat on its own as a quick snack. In the UK, biscuits are often served alongside a hot drink; elsewhere, they may be packed for lunch or enjoyed between meals. It is chiefly a refined-carbohydrate snack, with 74.2 g of carbohydrate per 100 g. Pair a few with fruit or yoghurt for a more filling snack, and keep the portion in mind.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.23g
MONOUNSATURATED
1.29g
POLYUNSATURATED
0.93g
Omega 6:3 ratio 43.5:1
Above the ideal 4:1 (43.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.