Asda Free From Choco Nut Squares: calories, sugar and nutrition

Asda Free From Choco Nut Squares, crisp cereal pillows with a cocoa hazelnut filling in a white bowl with milk, nutrition and calories

A 30g bowl of Asda Free From Choco Nut Squares contains 130 kcal, 5.7g of sugar (all of it free sugar), 0.6g of fibre and 1.8g of protein. With 125ml of semi-skimmed milk the bowl comes to 189 kcal and 11.6g of total sugar. It is classed as NOVA 4 (ultra-processed).

Nutrition by portion size

Full nutrition by portion: Free From Choco Nut Squares

Per	Child bowl 25g	Standard bowl 30g	Generous bowl 45g	100g
Energy	108 kcal	130 kcal	195 kcal	434 kcal
Fat	3.2g	3.9g	5.8g	13.0g
Saturates	0.7g	0.8g	1.3g	2.8g
Carbs	18.2g	21.9g	32.9g	73.0g
Total sugar	4.8g	5.7g	8.6g	19.0g
Free sugar	4.8g	5.7g	8.6g	19.0g
Fibre	0.5g	0.6g	0.9g	2.1g
Protein	1.5g	1.8g	2.7g	6.1g
Salt	0.07g	0.08g	0.12g	0.26g

Cereal only, before milk. This is an Asda own-brand cereal. Asda gives a pack serving of 30g. Free sugar is Boone's calculation: all of its sugar comes from added sugars, so free sugar equals total sugar. All other figures are from the Asda nutrition panel.

Calories, free sugar and salt by age

A 30g bowl as a share of daily guidelines

30g bowl	4 to 6	7 to 10	11 to 17	Adult
Calories	10%	8%	7%	7%
Free sugar	30%	24%	19%	19%
Salt	3%	2%	1%	1%
Saturated fat	7%	5%	4%	4%

Cereal only, before milk. Figures are for an average female in each age band; use the calculator for males, other portions or any milk.

Free sugar vs total sugar

All 19.0g of sugar per 100g in Free From Choco Nut Squares counts as free sugar, because it comes from added sugars rather than whole fruit or milk. A 30g bowl gives 5.7g, about 1.4 teaspoons.

Is it ultra-processed?

Free From Choco Nut Squares is classed as NOVA 4, ultra-processed, because its ingredients include whey, emulsifier, lecithin and flavouring. These are industrial ingredients you would not use in a home kitchen. 3 of its 15 ingredients are of this kind.

Boone classifies processing from the published ingredient list using the NOVA system. Added vitamins and minerals are not counted as a marker of ultra-processing.

What is in it

Ingredients

Chocolate Flavour and Hazelnut Filling (35%) [Sugar, Cocoa Powder, Sunflower Oil, Shea Oil, Coconut Oil, Hazelnut Paste, Lactose Reduced Whey Powder (Milk), Skimmed Milk Powder, Emulsifier (Sunflower Lecithins), Flavouring], Rice Flour, Gluten Free Oat Flour, Maize Flour, Cocoa Powder, Sugar, Salt, Iron, Niacin (B3), Pantothenic Acid (B5), Vitamin D2, Riboflavin (B2), Vitamin B6, Thiamin (B1), Folic Acid (B9), Vitamin B12

15 ingredients in total, counting each component once and the added vitamins and minerals as one. Always check the pack before eating if you have an allergy, since recipes change.

Allergens

Allergen information

Allergen	Status
Cereals containing gluten	Not listed
Crustaceans	Not listed
Eggs	Not listed
Fish	Not listed
Peanuts	Not listed
Soybeans	Not listed
Milk	Contains
Nuts	Contains
Celery	Not listed
Mustard	Not listed
Sesame	Not listed
Sulphur dioxide and sulphites	Not listed
Lupin	Not listed
Molluscs	Not listed

Contains is taken from the ingredient list. May-contain warnings for cross-contamination are not shown here, so always check the pack before eating if you have an allergy.

Asda Free From Choco Nut Squares nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 130 kcal, or 189 kcal with 125ml of semi-skimmed milk. Per 100g it is 434 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 5.7g of sugar, all of it free sugar, about 1.4 teaspoons.

How much free sugar is that for a child?+

A 30g bowl is 30% of the 19g daily free sugar limit for a child aged 4 to 6, 24% of the 24g limit for a child aged 7 to 10, and 19% of the 30g limit for an adult.

How much fibre and protein does it have?+

A 30g bowl provides 0.6g of fibre and 1.8g of protein. Adults are advised to eat 30g of fibre a day.

How much salt is in a bowl?+

A 30g bowl contains 0.08g of salt, 1% of the 6g adult daily maximum and 3% of the 3g limit for a child aged 4 to 6.

Is it ultra-processed?+

It is classed as NOVA 4 (ultra-processed) based on its ingredient list. It contains whey, emulsifier, lecithin, flavouring.

Is it healthy?+

Under the UK government's 2018 nutrient profiling model it scores 15. A food scoring 4 or more is classed as less healthy, so it would be classed as less healthy. The 2018 model has been published but is not yet the basis of the advertising and promotion rules.