Twinkies: Calories, Nutrition Facts, and Health Benefits (2026)
A Twinkie has 150 calories, 0 g fiber and 0 mg vitamin C. Full twinkies nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Twinkies contain 150 calories per cake (38.5 g), with 1 g of protein, 27 g of carbohydrates, and 19 g of sugar. Each serving has 4.5 g of fat and 2.5 g of saturated fat, with a glycemic index of about 73, indicating a moderate blood sugar impact.
This page provides detailed nutritional information about Twinkies, a popular cream-filled sponge cake. It covers calorie content, macronutrient breakdown, and health considerations.
Twinkies Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table outlines the essential nutrients found in Twinkies per serving and per 100 g.
Values are for 1 cake (38.5 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 150 | 390 | 8% |
| Protein | 1.0 g | 2.6 g | 2% |
| Carbohydrates | 27.0 g | 70.1 g | 10% |
| Fiber | 0.0 g | 0.0 g | 0% |
| Sugar | 19.0 g | 49.4 g | - |
| Fat | 4.5 g | 11.7 g | 6% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 12 mg | 30 mg | 0% |
| Saturated Fat | 2.5 g | 6.5 g | 13% |
| Sodium | 180 mg | 468 mg | 8% |
About 71% of twinkies calories come from carbohydrates, 3% from protein and 27% from fat.
Twinkies by Health Goal
The by-goal ratings section evaluates Twinkies against common dietary objectives, helping you understand their suitability for various eating plans.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 150 calories per serving; calorie-dense at 390 cal per 100 g, so keep portions small |
| Blood sugar / diabetes | Fair | Glycemic load of about 20 per serving, and it is high in sugar (19 g) |
| Immunity | Fair | Not a significant source of immune-supporting nutrients |
| Digestion | Fair | Very low in fiber |
| Heart health | Fair | High in sugar (19 g per serving) |
| Muscle gain | Fair | Low in protein (1 g per serving) |
Twinkies and Blood Sugar
Glycemic index: 73. Glycemic load: 20 per serving.
Twinkies has a glycemic index of about 73 and a glycemic load of around 20 per serving. It is high in sugar (19 g per serving), so it can raise blood sugar quickly. Eating it with protein, fat or fiber slows the rise.
How Twinkies Compares to Other Sweets and Treats
In the comparison table, Twinkies are measured against other sweets and treats to highlight their nutritional standing.
| Sweet (per 100 g) | Calories | Sugar (g) | Fat (g) | Protein (g) |
|---|---|---|---|---|
| Twinkies | 390 | 49.4 | 11.7 | 2.6 |
| Hostess Cupcakes | 378 | 46.7 | 13.3 | 2.2 |
| Ding Dongs | 450 | 47.5 | 22.5 | 2.5 |
| Zebra Cakes | 432 | 51.4 | 16.2 | 2.7 |
Twinkies Myths, Checked
Twinkies never expire , False. They have a shelf life of about 45 days, not forever.
A Twinkie is a small treat , Misleading. One cake is about 150 calories and almost all sugar and refined flour.
How to Track Twinkies
Treats like twinkies are easy to under-log, because the serving on the label is often smaller than what people actually eat, so portion size is everything. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log twinkies accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see calories in every candy and chocolate bar by brand, calories in popular desserts and bakery items, and every sugar and sweetener decoded.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in a Twinkie?
A Twinkie contains 150 calories per cake (38.5 g), making it a relatively high-calorie snack for its small size.
Is twinkies good for weight loss?
Twinkies are not ideal for weight loss due to their high sugar and fat content, which can contribute to excess calorie intake.
Can people with diabetes eat twinkies?
People with diabetes should consume Twinkies cautiously, as they have a glycemic index of about 73, which may affect blood sugar levels.
How much protein is in twinkies?
Each Twinkie has 1 g of protein, which is relatively low compared to other snack options that provide more substantial protein content.
Is twinkies high in sugar?
Twinkies are high in sugar, containing 19 g per cake, which can contribute to increased energy intake and potential health issues.
How long do Twinkies actually last?
Twinkies have a long shelf life due to their preservatives, often lasting several months if stored properly.
Key Takeaways
- Twinkies contain 150 calories per cake.
- Each serving has 19 g of sugar.
- They provide 1 g of protein per cake.
- Twinkies contain 4.5 g of fat, including 2.5 g of saturated fat.
- They have a glycemic index of about 73.
- Twinkies can last several months due to preservatives.
Ready to Transform Your Nutrition Tracking?
Join millions who have transformed their health journey with Nutrola!