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Breakfast and bakery

Cereal & Breakfast: calories and sugar compared

Every cereal & breakfast product in the Boone database, side by side. Sort by calories, sugar, salt or protein, per serving or per 100g, against the daily guidelines for whoever is eating.

Source: product information published by each brand or retailerChecked against UK government guidelinesHow we check the figures
430 productswith nutrition checked
21 brandsand own labels
66 to 224kcal per serving
55 of 430high in sugar, red on a front-of-pack label
Quick picks

Cereal & Breakfast picks with the lowest calories, sugar and salt

Per serving as sold, before anything is added.

Lowest calorieAlpen Light Salted Caramel Cereal Bar66 kcal per serving, AlpenLeast sugarAsda Original Porridge Sachets0g sugar per serving, AsdaLeast saltMorrisons Extra Fruity Muesli0g salt per serving, Morrisons

All 430 Cereal & Breakfast products ranked

430 products, least calories first, per serving. % is of an adult woman’s daily energy reference.
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Who is eating
1AAlpen Light Salted Caramel Cereal BarAlpen66 kcalSugar 3.2gSat fat 0.5gSalt 0gOne bar (19g)66 kcal3% of day2KKellogg’s Frosties Breakfast Cereal BarKellogg’s80 kcalSugar 5.2gSat fat 1.3gSalt 0.1gOne bar (20g)80 kcal4% of day3Kellogg’s All-Bran OriginalKellogg’s All-Bran OriginalKellogg’s81 kcalSugar 5.5gSat fat n/aSalt 0.4gBowl (30g), total sugar81 kcal4% of day4AAldi Harvest Morn Crisp Rice Cereal Bars 6 PackAldi Harvest Morn · Aldi81 kcalSugar 5.6gSat fat 1.7gSalt 0.1gPortion (20g)81 kcal4% of day5KKellogg’s Coco Pops Breakfast Cereal BarKellogg’s82 kcalSugar 5.2gSat fat 1.6gSalt 0.1gOne bar (20g)82 kcal4% of day6KKellogg’s Rice Krispies Breakfast Cereal BarKellogg’s83 kcalSugar 5.8gSat fat 1.7gSalt 0.1gOne bar (20g)83 kcal4% of day
7KKellogg’s Special K Juicy Red Berry BarKellogg’s85 kcalSugar 5.9gSat fat 1.1gSalt 0.1gOne bar (22g)85 kcal4% of day8BBoka Apple & Cinnamon Cereal BarBoka88 kcalSugar 1.4gSat fat 0.1gSalt 0.1gOne bar (30g)88 kcal4% of day9BBoka Caramel Cereal BarBoka89 kcalSugar 1.2gSat fat 0.1gSalt 0.1gOne bar (30g)89 kcal4% of day10NNature Valley Oaty & Crispy Cocoa BarNature Valley90 kcalSugar 3.7gSat fat 0.4gSalt 0.1gOne bar (23g)90 kcal4% of day11NNature Valley Oaty & Crispy Honey BarNature Valley90 kcalSugar 3.6gSat fat 0.4gSalt 0.1gOne bar (23g)90 kcal5% of day12AAlpen Delight Raspberry Rocky Road BarAlpen91 kcalSugar 5.3gSat fat 1.1gSalt 0gOne bar (24g)91 kcal5% of day
13OOwn brand Bran FlakesOther brands95 kcalSugar 5.2gSat fat n/aSalt 0.3gBowl (30g), total sugar95 kcal5% of day14AAldi Harvest Morn Blueberry Fruit WheatsAldi Harvest Morn · Aldi100 kcalSugar 5.1gSat fat 0.1gSalt 0gPortion (30g)100 kcal5% of day15Asda High BranAsda High BranAsda100 kcalSugar 3.9gSat fat 0.2gSalt 0.2gPortion (30g)100 kcal5% of day16Waitrose Essential High Fibre BranWaitrose Essential High Fibre BranWaitrose101 kcalSugar 3.7gSat fat 0.2gSalt 0.2gPortion (30g)101 kcal5% of day17Morrisons Extra Fruity MuesliMorrisons Extra Fruity MuesliMorrisons101 kcalSugar 0.2gSat fat 0.3gSalt 0gPortion (30g)101 kcal5% of day18M&S Bran SticksM&S Bran SticksM&S101 kcalSugar 3.7gSat fat 0.2gSalt 0.2gPortion (30g)101 kcal5% of day
19M&S Sultana Bran FlakesM&S Sultana Bran FlakesM&S101 kcalSugar 1.9gSat fat 0.1gSalt 0.1gPortion (30g)101 kcal5% of day20AAldi Harvest Morn Original Instant Porridge Sachets 10 PackAldi Harvest Morn · Aldi101 kcalSugar 0.3gSat fat 0.4gSalt 0gPortion (27g), total sugar101 kcal5% of day21AAldi Harvest Morn Apricot Fruit Wheats CerealAldi Harvest Morn · Aldi101 kcalSugar 5gSat fat 0.1gSalt 0gPortion (30g), total sugar101 kcal5% of day22Asda Original Porridge SachetsAsda Original Porridge SachetsAsda102 kcalSugar 0gSat fat 0.2gSalt 0gPortion (30g)102 kcal5% of day23Sainsbury’s Fruity MuesliSainsbury’s Fruity MuesliSainsbury’s102 kcalSugar 0gSat fat 0.2gSalt 0gPortion (30g)102 kcal5% of day24DDorset Cereals Super High Fibre MuesliDorset Cereals102 kcalSugar 5.4gSat fat n/aSalt 0gBowl (30g), total sugar102 kcal5% of day
LowMediumHigh per 100g, as on UK front-of-pack labelsValues are per serving.

More in breakfast and bakery

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Cereal & Breakfast nutrition questions

Which cereal & breakfast product has the most calories?

Quaker Porridge To Go Golden Syrup Breakfast Bar, with 224 kcal per one bar. The lowest is Alpen Light Salted Caramel Cereal Bar, at 66 kcal.

Which cereal & breakfast product has the most sugar?

Kellogg’s Nutri-Grain Bakes Raisin Snack Bar, with 18.5g of sugar per one bar. That is 62% of the 30g daily free sugar limit for anyone aged 11 or over, and 97% of the 19g limit for a 4 to 6 year old.

Which brands make cereal & breakfast?

20 brands and own labels are covered here. The most products come from Sainsbury’s (77), M&S (69), Tesco (47), Aldi (45).

How much sugar should children have?

The NHS limits free sugar to 30g a day from age 11, 24g for ages 7 to 10 and 19g for ages 4 to 6. Free sugar is added sugar plus sugar in honey, syrups and juice, not the sugar in milk or whole fruit.

What do the colours mean?

They follow UK front-of-pack labels. Sugar is high above 22.5g per 100g (11.25g per 100ml for drinks), saturated fat above 5g (2.5g), and salt above 1.5g (0.75g). Low is 5g, 1.5g and 0.3g per 100g or less.

How we check the figures

Figures are per serving as sold, from the nutrition information published by each brand or retailer, checked by Boone. Where a product page gives figures per 100g, the serving uses the pack or portion size shown on that page.

Colours follow the UK front-of-pack labelling thresholds per 100g or 100ml. Daily references are the NHS free sugar and salt limits by age and the energy references used across Boone. Sugar is free sugar where Boone has worked it out from the ingredients, and total sugar otherwise, marked as such.

Read the full methodology →