Britannia Bourbon: Calories, Nutrition and Health Benefits
ChatGPT 
Claude 
AI Mode 
Perplexity India's beloved chocolate cream sandwich biscuit, a nostalgic treat for generations of chocolate lovers.
Quick Nutrition Facts
Per 100g (Approx. 8-9 Biscuits)
| Nutrient | Amount |
|---|---|
| Calories | 494 kcal |
| Protein | 5g |
| Carbohydrates | 71g |
| Fiber | 2g |
| Sugars | 37.5g |
| Fat | 21g |
| Saturated Fat | 10g |
| Sodium | 34mg |
| Calcium | 80mg |
| Iron | 3mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Bourbon biscuits are indulgent treats with 37.5g sugar per 100g—nearly 9 teaspoons. The chocolate cream filling adds saturated fat. Enjoy as an occasional treat (1-2 biscuits max) rather than regular snacking.
Myth Busters
MYTH #1: Bourbon Biscuits Are Just Like Plain Biscuits
TRUTH: Bourbon biscuits pack nearly double the calories of plain biscuits (494 vs 406 kcal per 100g) due to chocolate cream filling. High sugar intake from processed foods increases obesity risk. The 37.5g sugar content is 75% of daily recommended limit—from just 8-9 biscuits.
MYTH #2: The Cocoa Provides Health Benefits
TRUTH: While cocoa contains antioxidants, the small amount in Bourbon biscuits is overshadowed by high sugar (37.5g) and saturated fat (10g). Added sugars negate cocoa's cardiovascular benefits. For antioxidants, choose dark chocolate (70%+ cocoa) or unsweetened cocoa powder instead.
MYTH #3: Bourbon Biscuits Are Good for Energy
TRUTH: The 71g carbs provide quick energy, but the 37.5g sugar causes rapid blood glucose spike followed by crash. This creates energy slumps and cravings. Better sustained energy: whole grains, nuts, or fruits with complex carbs and fiber.
MYTH #4: Eating Bourbon in Moderation Is Fine Daily
TRUTH: "Moderation" is subjective—even 2 biscuits daily (125 calories, 15g sugar) adds 875 calories weekly and increases sugar dependency. Daily added sugar consumption increases chronic disease risk. Reserve for 1-2 times weekly maximum, not daily habit.
MYTH #5: Low-Fat Versions Are Much Healthier
TRUTH: Low-fat Bourbon alternatives often compensate with extra sugar to maintain taste. Total calories remain similar (450-480 kcal). Focus on overall nutrient quality—choose biscuits with fiber (5g+), less sugar (10g), and whole grains instead of just "low-fat" labels.
MYTH #6: Bourbon Biscuits Satisfy Hunger
TRUTH: High sugar and refined flour cause blood sugar spikes without satiety. The 2g fiber is insufficient for fullness. Within 1-2 hours, hunger returns stronger due to insulin crash. For satisfaction: protein-rich snacks like Greek yogurt, nuts, or boiled eggs.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 494 calories and 37.5g sugar per 100g. High fat (21g) and empty calories. Occasional only—1-2 biscuits maximum weekly. |
| Muscle Gain |  | Only 5g protein per 100g with 21g fat. Better post-workout carb sources: bananas, rice, or protein bars with balanced macros. |
| Diabetes Management | | 37.5g sugar causes severe glucose spikes. Avoid or limit to 1 biscuit with strict blood sugar monitoring. |
| PCOS Management | | High sugar worsens insulin resistance and hormonal imbalance. Refined flour and saturated fat worsen PCOS symptoms. Avoid completely. |
| Pregnancy Nutrition | | Excessive sugar during pregnancy increases gestational diabetes risk. Occasional treat only (1-2 biscuits), not regular consumption. |
| Viral/Flu Recovery |  | Provides quick energy but high sugar may suppress immune function. Better options: honey, ginger tea, fruits for immune support and hydration. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Bourbon Biscuits
Understanding how Bourbon biscuits affect your blood glucose is critical for managing sugar intake and energy levels.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Minimize the Spike
Pairing high-sugar foods with protein and fiber reduces glucose spike severity:
- 🥛 Greek yogurt or paneer - High protein slows sugar absorption
- 🥜 Handful of almonds or walnuts - Healthy fats buffer glucose response
- 🍎 Apple slices - Fiber and natural sweetness reduce overall glycemic load
- ☕ Black coffee or unsweetened tea - No added sugar, pairs well with chocolate flavor
Better approach: Reserve Bourbon biscuits for rare treats and choose naturally sweet, nutrient-dense alternatives for regular snacking.
Cultural Significance
Bourbon biscuits became a staple in Indian households after Britannia launched them as an affordable chocolate indulgence.
In India:
- Britannia Bourbon pioneered chocolate cream biscuits for the Indian market in the 1960s-70s
- Childhood nostalgia treat for generations—synonymous with "special occasions" and rewards
- Common accompaniment to evening chai, though high sugar makes it less ideal
- Popular in children's tiffin boxes and birthday parties
- Used in dessert recipes: Bourbon biscuit cake, chocolate pudding, and milkshakes
- Affordable luxury chocolate option before premium chocolates became widely available
Cultural Evolution:
- Bourbon's success inspired dozens of Indian chocolate biscuit brands
- Shift from "everyday snack" to "occasional treat" as health awareness grew
- Modern alternatives emerged: sugar-free versions, protein-enriched cookies, dark chocolate biscuits
Compare & Substitute
Bourbon vs Similar Chocolate Biscuits (Per 100g)
| Nutrient | 🍪 Bourbon | 🍪 Oreo | 🍫 Dark Fantasy | 🥜 Protein Cookie |
|---|---|---|---|---|
| Calories | 494 kcal | 480 kcal | 509 kcal | 420 kcal |
| Carbs | 71g | 68g | 62g | 45g |
| Fiber | 2g | 2.5g | 3g | 8g |
| Protein | 5g | 4.5g | 6g | 18g |
| Fat | 21g | 21g | 27g | 16g |
| Sugar | 37.5g | 36g | 32g | 8g |
| Sodium | 34mg | 380mg | 250mg | 180mg |
| Best For | Occasional chocolate treat | Snacking with milk | Premium indulgence | Protein boost, muscle gain |
Frequently Asked Questions
Are Bourbon biscuits good for weight loss?
Bourbon biscuits are not suitable for weight loss due to high calories (494 per 100g), sugar (37.5g), and fat (21g). They provide empty calories without satiety.
If you must indulge: Limit to 1-2 biscuits (120-130 calories) once weekly as a treat; pair with protein like Greek yogurt or nuts to reduce cravings; never eat directly from pack—portion control is critical; track calories meticulously in apps like NutriScan.
Better alternatives: Dark chocolate squares (70%+ cocoa), protein cookies with 10g+ protein, fruit with nut butter, or homemade oat cookies with less sugar.
Can diabetics eat Bourbon biscuits?
Diabetics should avoid Bourbon biscuits due to very high sugar content (37.5g per 100g) causing severe blood glucose spikes and insulin resistance over time.
If consumed (emergency only):
- Maximum 1 biscuit with strict blood sugar monitoring before and 2 hours after
- Always pair with protein (cheese, nuts) and healthy fat (avocado) to slow absorption
- Never on empty stomach; best avoided entirely
- Better choices: sugar-free dark chocolate, unsweetened cocoa, or diabetic-friendly protein bars
How many calories are in one Bourbon biscuit?
One Britannia Bourbon biscuit (approximately 13g) contains 62-64 calories. A standard serving of 2 biscuits provides 125 calories with 5g fat and 9-10g sugar. 100g (roughly 8-9 biscuits) contains 494 calories.
For context, eating just 4 biscuits provides 250 calories—equivalent to a small meal without nutritional value. Portion awareness is essential.
What are the main health benefits of Bourbon biscuits?
Limited Benefits:
- Quick Energy: 71g carbs per 100g provide rapid energy for active moments
- Cocoa Antioxidants: Small amounts of cocoa flavonoids (overshadowed by sugar)
- Mood Boost: Chocolate flavor triggers dopamine release (temporary happiness)
- Convenience: Shelf-stable, portable treat for travel or emergencies
- Craving Satisfaction: Can prevent overeating if portion-controlled to 1-2 biscuits
Reality Check: The high sugar (37.5g), fat (21g), and low nutrient density make Bourbon biscuits poor nutritional choices. Benefits are minimal compared to drawbacks.
When is the best time to eat Bourbon biscuits?
Least harmful timing:
- Post-Workout (1-2 biscuits max): Quick carbs for glycogen replenishment; protein shake pairing recommended
- Mid-Afternoon Treat (2-3 PM): With black coffee or unsweetened tea to satisfy cravings without disrupting main meals
- Occasional Dessert Substitute: After balanced meals with protein and fiber to buffer glucose spike
Avoid completely:
- Morning/Breakfast: Sugar crash before lunch, poor energy foundation
- Late Night: Sugar and calories stored as fat; disrupts sleep quality
- On Empty Stomach: Severe insulin spike and energy crash within 1-2 hours
- Daily Consumption: Creates sugar dependency and chronic health risks
IMPORTANT NOTE
Reserve Bourbon biscuits for 1-2 times weekly maximum. Daily consumption significantly increases obesity, diabetes, and cardiovascular disease risk.
Are Bourbon biscuits healthier than other chocolate biscuits?
Bourbon biscuits are similar to other cream-filled chocolate biscuits in calories and sugar—none are particularly healthy.
Comparison:
Similar Nutrition:
- Oreo (480 kcal, 36g sugar) - slightly less sugar, higher sodium
- Dark Fantasy (509 kcal, 32g sugar) - premium but more calories
- Parle Hide & Seek (480 kcal, 30g sugar) - comparable macros
Healthier Alternatives:
- Dark chocolate digestive biscuits - higher fiber (5g), less sugar (18g)
- Protein cookies - 15-20g protein, 8-12g sugar, better satiety
- Homemade oat cookies - control sugar, add nuts/seeds for nutrients
Recommendation: All cream biscuits are treats, not health foods. For regular consumption, choose whole grain or protein-enriched options; enjoy Bourbon occasionally (1-2 weekly).
How many Bourbon biscuits should I eat per day?
Honest Answer: Zero to 1-2 biscuits maximum, and only occasionally—not daily.
If consumed:
- General Health: 1-2 biscuits 1-2 times weekly (125 calories, portion-controlled)
- Weight Loss: Avoid completely or max 1 biscuit once weekly
- Diabetes/PCOS: Avoid entirely; choose sugar-free alternatives
- Muscle Gain: 2-3 biscuits post-workout only, paired with protein shake (not ideal but tolerable)
- Children: 1-2 biscuits maximum 2-3 times weekly as treats, not daily snacks
Avoid excess: More than 4 biscuits (250+ calories, 19g sugar) daily creates sugar addiction, weight gain, and metabolic issues over time.
Track your treats with NutriScan app to maintain balance without derailing health goals.
Can I eat Bourbon biscuits on an empty stomach?
Strongly discouraged due to high sugar (37.5g per 100g) causing severe blood glucose spike and crash.
Why avoid empty stomach consumption:
- Rapid Insulin Spike: 9-10g sugar per 2 biscuits floods bloodstream without buffering
- Energy Crash: Within 1-2 hours, severe fatigue and stronger hunger
- Digestive Discomfort: High fat (21g) can cause nausea without food buffer
- Sugar Cravings: Sets cycle of craving more sugar throughout the day
If you must eat (not recommended):
Pair 1 biscuit with protein (boiled eggs, Greek yogurt) or healthy fat (handful of almonds) to slow glucose absorption. Better approach: choose balanced breakfast like oats with nuts, then enjoy Bourbon as rare afternoon treat.
