Quick answer: The lightest Dutch snack is the bitterbal (62 kcal per piece). The heaviest? The berenhap at 300 kcal. Full ranking from light to heavy: bitterbal, loempia, frikandel, kroket, bamischijf, kaassoufflé, gehaktbal, kipnuggets (4 pieces), mexicano, berenhap.
The Dutch love a good portion of fries or a kroket from the wall. Whether it's the Febo, the corner snackbar, or the frituur down the road: snacking is in Dutch DNA. But how many calories are actually in these beloved snacks?
We ranked the 10 most popular Dutch deep-fried snacks by calories. All figures come from the Voedingscentrum calorie checker, based on the NEVO database maintained by the Dutch National Institute for Public Health (RIVM). The results may surprise you.
Key takeaways
- The lightest Dutch snack per piece is the bitterbal at 62 kcal, but a typical serving of six adds up to 372 kcal — more than a frikandel or kroket.
- The berenhap (300 kcal) is the heaviest snack per piece, largely due to its 140g weight and 23.4g of fat from the satay sauce.
- Per 100 grams, the kaassoufflé (360 kcal) and bitterbal (365 kcal) are the most calorie-dense snacks, while the loempia (181 kcal) is the lightest.
- The gehaktbal is the protein champion at 21g per piece, making it the best post-workout snack from the snackbar.
- Sauce makes a bigger difference than the snack itself: a frikandel speciaal (322 kcal) has nearly double the calories of a plain frikandel (181 kcal).
How many calories are in Dutch snacks?
Below you'll find the complete ranking of the 10 most popular snackbar snacks, from lowest to highest calories per piece.
1. Bitterbal (deep-fried) — 62 kcal per piece
- Weight: 17g | Fat: 4.5g | Protein: 1.7g | Carbs: 3.5g
Per piece, the bitterbal is the lightest snack at the snackbar. But let's be honest: who eats just one? A typical serving of six bitterballen adds up to 372 kcal. Suddenly you're at number eight on this list.
2. Loempia (prepared, snack size) — 127 kcal per piece
- Weight: 70g | Fat: 5.7g | Protein: 5g | Carbs: 13g
The loempia is the surprise winner if you're looking for a proper snack with fewer calories. The vegetable filling helps, and the thin wrapper absorbs less oil than breadcrumb coating. Note: this is a snack-sized loempia of 70 grams. A large meal-sized loempia (200 to 225 grams) comes in at 300 to 340 kcal.
3. Frikandel (deep-fried) — 181 kcal per piece
- Weight: 72g | Fat: 13.2g | Protein: 9.9g | Carbs: 4.8g
The frikandel scores surprisingly well. Relatively low in carbs and decent on protein. Without sauce, this is honestly a solid snack choice. But watch out: a frikandel speciaal (with curry sauce, mayo and onions) jumps to 322 kcal. The toppings make all the difference.
4. Kroket (deep-fried) — 190 kcal per piece
- Weight: 70g | Fat: 11.6g | Protein: 6.2g | Carbs: 14.6g
The national favourite. Only 9 kcal more than the frikandel, but with more carbs from the ragout filling. On a bread roll with mustard: a lunch of around 400 kcal.
5. Bamischijf (prepared) — 192 kcal per piece
- Weight: 70g | Fat: 9.8g | Protein: 4.9g | Carbs: 21g
Nearly identical in calories to the kroket, but with a very different profile. The bamischijf is high in carbs (21 grams) and low in protein (4.9 grams). Essentially a deep-fried block of bami noodles. Per calorie, this is the least nutritious snack on the list.
6. Kaassoufflé (prepared) — 205 kcal per piece
- Weight: 57g | Fat: 13.2g | Protein: 4.2g | Carbs: 17g
This is where it gets interesting. The kaassoufflé weighs just 57 grams while most other snacks weigh 70 grams or more. Per 100 grams, the kaassoufflé at 360 kcal is by far the most calorie-dense snack on this list. That airy, crispy exterior hides a filling that's mostly cheese and fat.
7. Gehaktbal (meatball) — 208 kcal per piece
- Weight: 110g | Fat: 11.1g | Protein: 21.1g | Carbs: 5.7g
The gehaktbal is the protein champion of the snackbar: 21 grams of protein per piece. At 110 grams, it's also the heaviest snack by weight. Per 100 grams (189 kcal), the gehaktbal is actually one of the lighter options. If you want a snack after the gym, this is your best bet.
8. Kipnuggets (4 pieces, deep-fried) — 220 kcal
- Weight: 80g (4 x 20g) | Fat: 13.6g | Protein: 14g | Carbs: 9.6g
Four chicken nuggets together are higher than you'd think. But you do get 14 grams of protein for it. Per piece (55 kcal per nugget) they're light, but who stops at four?
9. Mexicano — 297 kcal per piece
- Weight: 135g | Fat: 18.6g | Protein: 20.5g | Carbs: 11.9g
The spicy cousin of the frikandel, but nearly twice the size (135 versus 72 grams). The higher weight largely explains the calorie difference. One positive: at 20.5 grams of protein, the mexicano scores surprisingly high. Almost as much as the gehaktbal.
10. Berenhap (deep-fried) — 300 kcal per piece
- Weight: 140g | Fat: 23.4g | Protein: 14.6g | Carbs: 7g
The berenhap (a satay-style meat skewer with peanut sauce) takes the top spot. The high fat content (23.4 grams) is the culprit, and at 140 grams it's also the largest snack on the list. The satay sauce contributes significantly to the fat count.
The complete comparison table
| # | Snack | Weight | Kcal | Fat | Protein | Carbs |
|---|---|---|---|---|---|---|
| 1 | Bitterbal | 17g | 62 | 4.5g | 1.7g | 3.5g |
| 2 | Loempia | 70g | 127 | 5.7g | 5g | 13g |
| 3 | Frikandel | 72g | 181 | 13.2g | 9.9g | 4.8g |
| 4 | Kroket | 70g | 190 | 11.6g | 6.2g | 14.6g |
| 5 | Bamischijf | 70g | 192 | 9.8g | 4.9g | 21g |
| 6 | Kaassoufflé | 57g | 205 | 13.2g | 4.2g | 17g |
| 7 | Gehaktbal | 110g | 208 | 11.1g | 21.1g | 5.7g |
| 8 | Kipnuggets (4 pcs) | 80g | 220 | 13.6g | 14g | 9.6g |
| 9 | Mexicano | 135g | 297 | 18.6g | 20.5g | 11.9g |
| 10 | Berenhap | 140g | 300 | 23.4g | 14.6g | 7g |
Source: Voedingscentrum calorie checker, based on the NEVO database (RIVM). All values are for prepared/deep-fried variants. Values may vary by brand.
Why weight matters: calories per 100 grams
The ranking above is per piece, but that doesn't tell the whole story. Comparing a 140-gram berenhap with a 57-gram kaassoufflé is comparing apples and oranges. When you look at calories per 100 grams, the picture changes:
| Snack | Kcal per 100g |
|---|---|
| Loempia | 181 |
| Gehaktbal | 189 |
| Berenhap | 214 |
| Mexicano | 220 |
| Frikandel | 251 |
| Kroket | 271 |
| Bamischijf | 274 |
| Kipnuggets | 275 |
| Kaassoufflé | 360 |
| Bitterbal | 365 |
The loempia is the lightest option per 100 grams. And the bitterbal? It suddenly jumps to the top. Gram for gram, the bitterbal is one of the most calorie-dense snacks, but you eat so little per piece that a single one doesn't do much damage.
The surprises nobody expected
The kaassoufflé isn't number one. Many people assume the kaassoufflé is the heaviest snack. Per piece, that's not true: the berenhap and mexicano are heavier. But per 100 grams, the kaassoufflé is indeed one of the most calorie-dense options alongside the bitterbal.
The gehaktbal is the protein champion. At 21 grams of protein per piece, the gehaktbal scores the highest on protein by far. The mexicano (20.5 grams) comes close. If you're looking for protein, the snackbar has better options than you'd think.
A plate of bitterballen is heavier than any single snack. Six bitterballen (372 kcal) is more than a frikandel, kroket, or kaassoufflé. Ten bitterballen? That's 620 kcal. More than two berenhapjes.
The frikandel is relatively decent. At 181 kcal and nearly 10 grams of protein, the frikandel without sauce is one of the better choices. But add curry sauce, mayo and onions (frikandel speciaal), and you jump to 322 kcal.
How to make smarter choices at the snackbar
You don't have to avoid the snackbar altogether. A few simple choices can make a real difference.
1. Pick a frikandel or kroket over a berenhap
A frikandel (181 kcal) or kroket (190 kcal) saves you over 100 kcal compared to a berenhap (300 kcal) or mexicano (297 kcal).
2. Watch the sauce
Sauce is the invisible calorie bomb. A serving of mayonnaise easily adds 100 kcal. Mustard or curry ketchup? Around 15 kcal. That makes a huge difference.
3. Share a portion of fries
A half portion of fries with a frikandel makes a decent meal. A full portion of fries (400 kcal) plus a snack can easily exceed 600 kcal.
4. Choose the loempia to keep it light
At 127 kcal per piece, the snack-sized loempia is the lightest proper snack on the list. The vegetable filling also makes it the most varied option in terms of nutrients.
5. Eat mindfully
If you're having a snack, enjoy it. Don't eat on autopilot while scrolling your phone. Mindful eating helps you get more satisfaction from less food.
Frequently asked questions
How many calories are in a frikandel speciaal?
A frikandel speciaal (with curry sauce, mayonnaise and onions) contains 322 kcal per piece (140 grams) according to the Voedingscentrum. That's 141 kcal more than a plain frikandel (181 kcal). The toppings nearly double the calorie count.
Which snackbar snack has the fewest calories?
Per piece, the bitterbal is the lightest (62 kcal), but that's due to its small weight of 17 grams. If you're looking for a proper snack, the loempia (127 kcal per piece) is the lightest option.
Is a kroket healthier than a frikandel?
In terms of calories, there's barely any difference between a kroket (190 kcal) and a frikandel (181 kcal). The kroket has slightly less fat but more carbs. The frikandel has more protein. Neither is "healthy", but both are reasonable choices if you want to snack mindfully.
How many calories are in a kaassoufflé?
A kaassoufflé contains 205 kcal per piece (57 grams). Per 100 grams (360 kcal) it's one of the most calorie-dense snacks, but per piece it's moderate because a kaassoufflé is relatively light in weight.
How many calories does a berenhap have?
A berenhap contains 300 kcal per piece (140 grams). The high fat content of 23.4 grams makes it the heaviest snack on this list per piece.
Snacking is fine, with insight
Dutch snacks range from 62 kcal (bitterbal) to 300 kcal (berenhap) per piece. The difference is significant, but not insurmountable. By knowing what you eat, you can make smarter choices without avoiding the snackbar altogether.
At Moveno, we're building an app that makes it easy to track Dutch snacks. Snap a photo of your plate, and you'll instantly see the nutrition facts: accurate data for a kroket, frikandel or kaassoufflé. No "deep fried meat roll" from an American database, but nutrition data from the NEVO database.
Curious? Join the waitlist and get early access.
Sources
- Voedingscentrum. Calorie checker. voedingscentrum.nl/caloriechecker
- RIVM. NEVO-online: Dutch Food Composition Database. nevo-online.rivm.nl
