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Own brand Ginger Nut nutrition: sugar, calories, saturated fat, fibre and more
How much sugar is in Own brand Ginger Nut? Each biscuit weighs 13g and contains just 3.2g of free sugar, one of the lower-sugar biscuits in this guide. Own-label ginger nuts match the branded product in spice level and texture, typically with a near-identical nutritional profile.
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Sugar, calories and saturated fat by portion
The figures below show total sugar, calories and saturated fat for one to four biscuits, and for the full pack.
Single biscuit
1 biscuit
1 biscuit (13g)
3.2g
sugar
52
kcal
0.6g
sat fat
3.2g free sugar. 13% of the daily limit for a child aged 7 to 10.
2 biscuits
2 biscuits
2 biscuits (26g)
6.4g
sugar
104
kcal
1.2g
sat fat
6.4g free sugar. 27% of the daily limit for a child aged 7 to 10.
3 biscuits
3 biscuits
3 biscuits (39g)
9.6g
sugar
156
kcal
1.8g
sat fat
9.6g free sugar. 40% of the daily limit for a child aged 7 to 10.
4 biscuits
4 biscuits
4 biscuits (52g)
12.8g
sugar
208
kcal
2.4g
sat fat
12.8g free sugar. 53% of the daily limit for a child aged 7 to 10.
Full pack
Full pack (30 biscuits)
390g entire pack
96g
sugar
1560
kcal
18g
sat fat
96g free sugar in the full pack. 320% of the adult daily limit of 30g.
Sugar
Supermarket own brand Own brand Ginger Nut contains 3.2g of free sugar per biscuit. Each biscuit weighs 13g. Three biscuits deliver 9.6g of free sugar and 156 calories. Own-label ginger nuts match the branded product in spice level and texture, typically with a near-identical nutritional profile.
All added sugar in Own brand Ginger Nut counts as free sugar under NHS guidelines. Sugar from jam, chocolate, caramel, fondant or iced toppings all counts in the same way as sugar added to the biscuit dough itself.
At 3.2g per biscuit, Own brand Ginger Nut is one of the lower-sugar options in this guide. Three biscuits deliver 9.6g of free sugar, which is 40% of the daily limit for a child aged 7 to 10.
Own brand Ginger Nut is one of the lower-sugar items in this guide
Supermarket own brand Own brand Ginger Nut contains 3.2g of free sugar per biscuit (13g). Three biscuits deliver 9.6g of free sugar, 40% of the daily limit for a child aged 7 to 10 and 51% for a child aged 4 to 6. Own-label ginger nuts match the branded product in spice level and texture, typically with a near-identical nutritional profile.
NHS recommended daily free sugar limits
Age 4 to 6No more than 19g per day
Age 7 to 10No more than 24g per day
Age 11 and overNo more than 30g per day
Source: NHS. Free sugars include all added sugars and do not include sugars naturally present in whole fruit, vegetables, or milk.
The table below shows three biscuits as a percentage of the daily free sugar limit for each age group.
Free sugar as % of daily NHS limit: 3 Own brand Ginger Nut (9.6g sugar)
Age
Daily limit
3 biscuits
Age 4 to 6
19g
51%
Age 7 to 10
24g
40%
Age 11 and over
30g
32%
Adult
30g
32%
Source: NHS/SACN free sugar guidelines (2015). Red = High (over 75% of daily limit). Amber = Moderate (20 to 74%).
Calories
Each Own brand Ginger Nut contains 52 calories. Three biscuits deliver 156 calories. The full pack of 30 pieces contains 1560 calories.
For a child aged 4 to 6, three biscuits represent approximately 11% of their estimated daily calorie requirement. The calorie figure alone does not capture the full nutritional picture; the sugar and saturated fat content are equally important to consider.
Calories: Own brand Ginger Nut by quantity
1 biscuit
52 kcal
2 biscuits
104 kcal
3 biscuits
156 kcal
4 biscuits
208 kcal
52 kcal per biscuit.
Saturated fat
Own brand Ginger Nut contains 0.6g of saturated fat per biscuit. Three biscuits deliver 1.8g of saturated fat, 9% of the adult daily guideline of 20g.
The saturated fat content is moderate for a biscuit. As with most biscuits, the fat comes from vegetable oil used in the dough and any chocolate or cream components.
Recommended daily maximum saturated fat intake
Age 4 to 6No more than 10g per day
Age 7 to 10No more than 13g per day
Age 11 to 17No more than 17g per day
AdultNo more than 20g per day
Source: NHS/SACN dietary fat guidelines. Saturated fat consumption is linked to raised LDL cholesterol and cardiovascular disease risk.
Fibre
Own brand Ginger Nut contains 0.3g of fibre per biscuit. Three biscuits provide 0.9g of fibre, a small contribution toward the adult daily target of 30g.
Most biscuits made from refined flour are low in fibre. If increasing fibre intake is a priority, oat-based or wholegrain biscuits typically offer more.
Protein
Own brand Ginger Nut contains 0.7g of protein per biscuit. Three biscuits provide 2.1g of protein. Biscuits are not a significant protein source; protein in a child's diet comes primarily from dairy, meat, fish, eggs and pulses.
Fibre and protein per biscuit
Fibre0.3g of 30g target
1%
Protein0.7g of 24g target
3%
Adult fibre target: 30g per day (SACN). Child protein target shown: 24g per day (guide for a 7 to 10 year old).
Whole grain and processing
Own brand Ginger Nut is made from refined flour, and falls into NOVA group 4 under the food processing classification system used in nutrition research.
Whole grain
Own brand Ginger Nut is made from refined flour rather than whole grain. This is typical of most biscuits and is reflected in the low fibre content of 0.3g per biscuit. The bran and germ layers of the grain that contain most of the naturally occurring fibre are removed during the refining process.
Processing (NOVA classification)
Own brand Ginger Nut falls into NOVA group 4, ultra-processed foods. This reflects the combination of refined ingredients, added sugar, flavourings, and industrial processing methods used to produce the final product. The NOVA group 4 classification applies to the vast majority of packaged biscuits, regardless of whether they contain wholegrain ingredients.
Salt
Own brand Ginger Nut contains 0.11g of salt per biscuit. Three biscuits contain 0.3g of salt. Salt is not the primary nutritional concern for most biscuits; the sugar and saturated fat content are more significant.
Frequently asked questions
Each Own brand Ginger Nut weighs 13g and contains 3.2g of free sugar. Three biscuits deliver 9.6g of free sugar, 40% of the daily limit for a child aged 7 to 10.
Per biscuit: 3.2g sugar, 52 kcal, 0.6g saturated fat, 0.11g salt, 0.3g fibre, 0.7g protein. Per three biscuits: 9.6g sugar, 156 kcal, 1.8g saturated fat.
Each Own brand Ginger Nut contains 0.6g of saturated fat. Three biscuits deliver 1.8g, 9% of the adult daily guideline. For a child aged 7 to 10 whose guideline is 13g, three biscuits deliver 14%.
A child aged 4 to 6 (19g daily limit) would reach their limit at 6 biscuits. A child aged 7 to 10 (24g limit) would reach their limit at 8 biscuits.
No. Own brand Ginger Nut is made from refined flour rather than whole grain. The fibre content is low at 0.3g per biscuit.
Yes. Under the NOVA classification system, Own brand Ginger Nut falls into group 4, ultra-processed foods. This applies to the majority of packaged biscuits and reflects the combination of refined ingredients, added sugar and industrial processing involved in their manufacture.
At 3.2g per biscuit, Own brand Ginger Nut is among the lower-sugar options. Most cream-filled, chocolate-coated or jam-containing biscuits contain significantly more sugar per piece.
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Nutrition data from UK product labels and manufacturer nutrition declarations. Daily limits: NHS/SACN free sugar guidelines (2015); SACN dietary fat guidelines; SACN fibre and protein Dietary Reference Values. For guidance only, not medical advice.
