Brownie bite calories come to 113 for one 28 g bite and 405 per 100 g of commercially prepared brownie. The number to notice is sugar: a single bite carries 10.3 g, and because each piece is small, the total climbs fast once you reach back into the box for more.
113kcal
1 brownie bite · 28 g, commercially prepared
5%protein
1.3 gProtein
18 gCarbs
4.6 gFat
How to burn off 113 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Commercially prepared · per 28 g
Calories
113 kcal
Protein
1.3 g
Carbohydrate
17.9 g
Fat
4.6 g
Saturated fat
1.2 g
Cholesterol
5 mg
Sodium
80 mg
Potassium
42 mg
Iron
0.6 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Brownie bite: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 bite (28 g)
113
1.3 g
17.9 g
4.6 g
80 mg
6%
3 bites (85 g)
344
4.1 g
54.3 g
13.9 g
243 mg
17%
Large square (56 g)
227
2.7 g
35.8 g
9.1 g
160 mg
11%
100 g
405
4.8 g
63.9 g
16.3 g
286 mg
20%
3 × 1 bite (28 g)
340
4 g
240 mg
5 × 1 bite (28 g)
567
6.7 g
400 mg
Three bites are a 344-calorie snack
One bite is a modest 113 calories, or 6% of the daily calorie value. Few people stop at one, though, and that is where the math changes. Two bites (56 g) reach 227 calories, exactly the same as a large brownie square of the same weight. A 3-bite serving weighed at 85 g lands at 344 calories, 17% of the daily value.
Five bites, a realistic count from an open tub, add up to 140 g and 567 calories. That is more than a medium cake doughnut at 234 and more than a regular chocolate cupcake at 320. The small format hides the portion: each piece looks trivial, but the product is dense, at 405 calories per 100 g.
If you want a set amount, count the pieces onto a plate before you sit down. Packaged tubs from brands such as Sugar Bowl Bakery or The Bakery make it easy to lose track, so the plate trick does more than reading the label. Decide on one or two, and put the rest away first.
Carbs supply 61% of the calories
A brownie bite is mostly carbohydrate, with fat doing most of the rest. Carbs provide 61% of the calories, fat 35% and protein only 5%. Per 100 g that works out to 63.9 g of carbs, 16.3 g of fat and 4.8 g of protein. For a baked chocolate dessert, that is a typical profile.
Of those 63.9 g of carbs, 36.6 g are sugars, well over half. Fiber is low at 2.1 g per 100 g, or 0.6 g in one bite. That combination of plenty of sugar with little fiber or protein is why a few bites rarely feel like a meal, and why the hand goes back to the box.
Protein barely registers: 1.3 g per bite, 3% of the daily value. Even five bites only give you 6.7 g. A chocolate cupcake is no better at 2.8 g per 100 g. If you want the treat to hold you longer, the protein has to come from something else on the plate.
Sugar is the row to watch
A single bite holds 10.3 g of sugars. Three bites at 85 g bring 31.1 g, and a large square brings 20.5 g. Across the whole product, sugars are 36.6 g of every 100 g, more than a third of the weight. That makes sugar, not calories alone, the best reason to keep the count low.
Fat is the second story. Each bite carries 4.6 g, and three bites carry 13.9 g. Saturated fat is 4.2 g per 100 g against a daily value of 20 g, so a full box adds up quickly. Cholesterol is modest at 17 mg per 100 g, and potassium is just 149 mg.
Sodium is lower than you might expect for a packaged baked snack: 80 mg per bite, 3% of the daily value, and 286 mg per 100 g. It only adds up if you eat a lot: three bites reach 243 mg, or 11%. If you track sodium, the cake doughnut at 477 mg per 100 g is the saltier choice.
Make one or two bites the whole dessert
A brownie bite fits most days as a measured treat. At 113 calories, one or two pieces after a meal that already brought protein and fiber add little to the total. The problem is rarely the bite itself. It is the bite eaten standing at the counter, then the next one, then the next.
Pair it with something that brings what the brownie lacks. A glass of milk or a bowl of berries adds protein or fiber and slows the pace. Some products, such as Fiber One Brownie Bites and Luna Keto Brownie Bites, are built around a different nutrition profile, so check their own labels rather than these USDA numbers.
If you log food, the count matters more than the brand. BodyPal can log brownie bites from a photo, which helps when the plate held three pieces and you only remember eating two. Logging the number of pieces, not just the word brownie, keeps the day honest.
How does brownie bite compare?
Here is how a brownie bite stacks up against a cosmic brownie, a chocolate cupcake and a cake doughnut, per 100 g and per usual serving.
Verdict: For the fewest calories per piece, a single 113-calorie brownie bite beats a 234-calorie cake doughnut and a 320-calorie chocolate cupcake. Per 100 g the cupcake is lightest at 355, while the cake doughnut at 434 carries the most fat and sodium, so skip it if you watch either.
Most popular brownie bite brands in the United States
These are all ready-to-eat bites in the same baked state as the numbers above, but recipes vary, from 375 to 464 calories per 100 g against 405 for a standard brownie. Source: manufacturer labels / USDA FoodData Central.
Brownie bite FAQs
How many calories are in one brownie bite?
About 113 calories for a one ounce bite (28 g). Three bites come to 344 calories.
Are brownie bites good for weight loss?
One bite is 113 calories with 4.6 g of fat, while three bites reach 344 calories and 13.9 g of fat.
Brownie bites vs cosmic brownies: which has more calories?
Per 100 g they are almost identical: 405 calories for brownie bites against 401 for a cosmic brownie.
How much sugar is in a brownie bite?
A 28 g bite has about 10.3 g of sugar and 17.9 g of total carbs. Per 100 g that is 36.6 g of sugar.
What are the nutrition facts for a brownie bite?
One 28 g brownie bite has 113 calories, 17.9 g of carbs, 4.6 g of fat, 1.3 g of protein, 0.6 g of fiber and 80 mg of sodium. Sugars make up 10.3 g of those carbs.
How many calories are in a serving of three brownie bites?
Three brownie bites weighing 85 g contain 344 calories, 17% of the daily value. That serving also carries 31.1 g of sugars and 13.9 g of fat, with only 4.1 g of protein.
How do bite-size brownies compare with a full brownie square?
A large 56 g brownie square has 227 calories, the same as two 28 g bites. One bite alone is 113 calories, so the small format only saves calories if you actually stop at one.
How many kcal does brownie have per 100 g?
Commercially prepared brownie has 405 kcal per 100 g, with 63.9 g of carbs, 16.3 g of fat and 4.8 g of protein. That is 20% of the daily calorie value in 100 g.
How much fat is in brownie bites?
One brownie bite has 4.6 g of fat, and an 85 g serving of three has 13.9 g. Per 100 g, fat is 16.3 g, of which 4.2 g is saturated, and it supplies 35% of the calories.
