How Many Calories in a Rice Krispie Treat?
Puffed rice — basically air, right? The label disagrees: a Kellogg's Squares Marshmallow bar is 119 calories for 28 g, and the recipe runs 426 kcal per 100 g with 78 g of carbohydrate — denser in sugar than most biscuits. How many calories in a rice krispie treat jumps again homemade: about 170 a square.
You'd need to walk about 24 minutes to burn the 119 calories in a 28 g Kellogg's Squares Marshmallow bar.
How long does it take to burn off a rice krispie treat?
A 28 g Kellogg's Squares Marshmallow bar is 119 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 119 kcal |
|---|---|
| Walking, brisk | 24 min |
| Cycling, moderate | 15 min |
| Swimming, moderate | 17 min |
| Jogging | 14 min |
| Weight training, moderate | 26 min |
Times are for a 154 lb (11 st) adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (28 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
Alt: Rice krispie treat squares stacked on a plate - 119 calories per Squares bar
On this page
- Quick facts
- Bar sizes and homemade squares
- Flavours and variants
- The airy halo
- How do rice krispie treats compare?
- Most popular Kellogg's Rice Krispies Squares
- FAQ
Quick facts
| Per 100 g | Amount | % RI* |
|---|---|---|
| Calories | 426 kcal (1,782 kJ) | 21% |
| Protein | 4 g | 8% |
| Carbohydrates | 78 g | 30% |
| — of which sugars | 32 g | 36% |
| Fat | 10 g | 14% |
| Fibre | not declared on the label | — |
| Salt | 0.5 g | 8% |
*RI = reference intake of an average adult (8,400 kJ / 2,000 kcal). Figures from the Kellogg's Squares label.
Verified nutrition data
Numbers on this page come from CoFID, the UK government’s Composition of Foods Integrated Dataset, and from manufacturer labels where a branded product is named. Last verified August 2026. How we verify our data →
Bar sizes and homemade squares
| Portion | Weight | Calories |
|---|---|---|
| Kellogg's Squares Marshmallow bar | 28 g | 119 kcal |
| Homemade square | ~40 g | ~170 kcal |
The shop bar is portion-controlled at 28 g, and 119 kcal is a fair snack by any measure. The tray at home is where the number moves. Marshmallows and butter go in generously, nobody cuts a 28 g square, and a typical homemade piece lands around 40 g and 170 kcal — with the second piece sitting right there in the tin.
Alt: BodyPal app scanning a rice krispie treat showing calories and macros
Flavours and variants
Alt: Rice krispie treat variants calories comparison - Marshmallow 426, Totally Chocolatey 434 kcal per 100 g
The flavour makes almost no difference. Totally Chocolatey runs 434 kcal per 100 g, Caramel & Choc 425, the Marshmallow original 426 — a spread of nine calories per 100 g across the range. Pick by taste; the label has already decided the rest.
The airy halo
The puffed-rice texture buys this bar a reputation it has not earned. At 78 g of carbohydrate per 100 g, the mix is more sugar-dense than most biscuits — the marshmallow binder is sugar, the coating is sugar, and the rice mostly holds it all in shape. "Light" describes the texture, not the label.
A 28 g bar carries about 9 g of sugar, nearly a third of the NHS adult free-sugar guideline of 30 g a day. Fine as a treat; misleading as a "lighter choice". If the lunchbox question is about balance, the NHS Eatwell Guide puts cereal bars like this in the same corner as confectionery, not with breakfast cereal.
How do rice krispie treats compare?
| Snack | Portion | Calories |
|---|---|---|
| Rice krispie treat (Squares bar) | 28 g | 119 kcal |
| Kit Kat | two fingers | 106 kcal |
| Freddo | one bar | 96 kcal |
| Biscoff biscuit | one | 38 kcal |
| Flapjack | 60 g piece | 260 kcal |
The verdict: a Squares bar is a chocolate bar in a breakfast costume — 119 kcal sits above a two-finger Kit Kat, not below it. For the smallest hit per nibble the Biscoff wins at 38; and if the choice is between the "healthy-looking" pair, the rice bar beats the flapjack by more than half.
Most popular Kellogg's Rice Krispies Squares in the United Kingdom
Ranked by how widely each product appears among foods sold in the United Kingdom, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each label.
| Product | Calories (per 100 g) |
|---|---|
| Squares Totally Chocolatey | 434 kcal |
| Squares Marshmallow | 426 kcal |
| Squares Caramel & Chocolate | 425 kcal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels.
FAQ
How many calories in a Kellogg's Squares bar?
119 kcal for the 28 g Marshmallow bar, from the Kellogg's label. The chocolate-flavoured versions are within a few calories of the same figure per 100 g, so any bar in the multipack is a 115–125 kcal decision.
How many calories in a homemade rice krispie treat?
About 170 kcal for a typical 40 g square. Homemade trays use marshmallows and butter freely and get cut into bigger pieces than the 28 g shop bar, so a home square usually carries half as much again as the branded one.
How many calories in a marshmallow treat?
Same thing, same numbers: 426 kcal per 100 g for the marshmallow-bound rice bar, which is 119 kcal for a 28 g branded bar or about 170 for a homemade 40 g square. The marshmallow is the main calorie source — it is essentially set sugar.
Are rice krispie treats healthy?
They are confectionery with a cereal image: 32 g of sugar per 100 g and 78 g of carbohydrate, with little fibre or protein to speak of. A 28 g bar holds about 9 g of sugar — nearly a third of the NHS 30 g daily guideline. Treat them as a sweet, portioned sensibly, and the label holds no surprises.
How much sugar is in a Squares bar?
About 9 g in a 28 g bar, from 32 g of sugar per 100 g. That is more sugar per bite than many biscuits manage, hidden behind the puffed-rice texture. Two bars in an afternoon clears more than half the NHS adult free-sugar guideline.
Rice krispie treat vs Kit Kat — which has fewer calories?
The Kit Kat, narrowly: 106 kcal for two fingers against 119 for a Squares bar. The surprise is the direction — the "cereal" bar loses to the chocolate one. If the rice bar was chosen as the virtuous option, the label says otherwise.
Rice krispie treat vs flapjack — which is lighter?
Per item, the rice bar by a distance: 119 kcal against about 260 for a standard 60 g flapjack. Per 100 g they are nearly twins — 426 against 434 — so the whole difference is portion size. The Squares bar's fixed 28 g is doing all the work.
How many calories in a chocolate rice krispie bar?
434 kcal per 100 g for Totally Chocolatey and 425 for Caramel & Choc — effectively level with the Marshmallow original at 426. Flavour is a rounding error here; the weight of the bar in your hand is what sets the calories.
Similar foods
- Wagon Wheel — 160 kcal per wheel
- Drumstick lolly — 46 kcal each
- Rich tea biscuit — 38 kcal per biscuit
- Milky Way — 96 kcal per 21.5 g bar
- Lollipop — 31 kcal small
- Crunchie — 186 kcal per bar
Count the snack drawer without the maths
One photo of the bar and BodyPal logs it with the calories and sugar filled in.
