Freee Gluten Free Organic Fruit & Fibre Flakes nutrition

30g bowl, pack serving 30gProcessed (NOVA 3)0 allergens NPM Score (2018): 8, higher is less healthy

Figures from Freee’s nutrition panel, collected by Boone. Free sugar estimated by Boone. Last checked 17 October 2026. Data checks are led by Murray Dare.

Traffic lights, per 30g bowlColours from FSA guidance, per 100gHow

Energy120 kcal6% of RI1,690 kJ, 401 kcal per 100g

Fat2.4gMedium3% of RI7.9g per 100g

Saturates2gHigh10% of RI6.5g per 100g

Sugars3.6gMedium4% of RI12g per 100g

Salt0.1gMedium2% of RI0.33g per 100g

Colours use the Food Standards Agency front-of-pack thresholds per 100g. RI is the adult reference intake. Cereal only, before milk.

How much

Milk, 125ml

Who is eating

120kcal9% of the day

Where the calories come from

6%71%18%

ProteinCarbsFat

!Nothing here is high for this age: the biggest share is saturated fat, at 14% of their daily limit in a 30g bowl.

CaloriesEnergy120 kcal9%

Reference 1,291 kcal

Free sugarWithin limit1.7g9%

Limit 19g (NHS)

Saturated fatWithin limit2g14%

Guide 14g: Boone estimate, 10% of energy. No NHS limit at this age

SaltWithin limit0.1g3%

Limit 3g (NHS)

FibreTarget3g20%

Target 15g

ProteinTarget1.8g

No set target for this age

30g of Fruit & Fibre Flakes, no milk. Cereal figures from the pack panel; milk figures are typical UK values. Calorie split calculated by Boone. How

Spotted something wrong? Report an errorWe check every report against the source and log what we change.

Sugar in a bowl: free vs total

Free sugar calculated from the ingredientsHow

Total sugar3.6gin a 30g bowl, from the label

Free sugar1.7gEstimated by Boone. 0.4 teaspoons

0.4 teaspoons of free sugar in a 30g bowlOne teaspoon is 4g.

1.7g free sugar from cane sugar and sugar on the banana chips
1.9g not free sugar, the natural sugar in the banana chips, sultanas and apple (14% of the cereal)

Sugar in milk and whole or dried fruit is not free sugar. Milk on top adds about 6g of sugar that does not count. NHS →

1.7g as a share of the NHS daily maximum

The NHS free sugar limit is 19g a day at age 4 to 6, 24g at 7 to 10 and 30g from 11. There is no limit for under 4s: they should avoid free sugar.

Against other Freee cereals

#5 of 11 Freee cereal for least free sugar.

Sorted by free sugar a bowlHow

Porridge Oats 2.5g fibre, 111 kcal0g Swiss Style Muesli 1.9g fibre, 107 kcal0g Corn Flakes 1g fibre, 114 kcal0.3g Chocolate Muesli 2.4g fibre, 120 kcal1.4g Fruit & Fibre Flakes 3g fibre, 120 kcal1.7g Supergrain Hoops 1.2g fibre, 118 kcal2.2g Fibre Flakes 2.5g fibre, 116 kcal3g Cereal Flakes 2.3g fibre, 114 kcal3.9g Mixed Berry Flakes 2.5g fibre, 113 kcal4.2g Cinnamon Hoops 0.6g fibre, 117 kcal5.1g Chocolate Stars 1.1g fibre, 120 kcal7.2g

Swaps with less sugarLess sugar from FreeeFreee Gluten Free Organic Porridge Oats →0g free sugar a bowl, 1.7g less. 2.5g fibre.Lowest sugar at a supermarketAsda Original Porridge Sachets →0g free sugar a bowl. 5.1g fibre.More from Freee

Every Freee product →Sort by sugar, salt or calories

Against 318 supermarket cereals

Where a 30g bowl sits against every own-brand cereal from Asda, M&S, Morrisons, Sainsbury’s, Tesco and Waitrose.

Free sugar1.7g a bowl

0gMiddle 3.3g10g

Less free sugar than 64% of the 318 supermarket cereals.

Fibre3g a bowl

0.03gMiddle 2.3g7.8g

More fibre than 83% of the 318 supermarket cereals.

Protein1.8g a bowl

1.5gMiddle 3g8.7g

Less protein than 98% of the 318 supermarket cereals.

Salt0.1g a bowl

0gMiddle 0.04g0.28g

More salt than 72% of the 318 supermarket cereals.

Nutrient profile score

Calculated by BooneHow 2018 guidance on GOV.UK →

818 negative points
− 10 positive points

The 2018 model indicates this cereal is less healthy: it scores 8, at or above the line of 4.

← HealthierLess healthy →

8-20 best possible4 and above: less healthy40 worst possible

Higher is less healthy; 4 or more would be classed as less healthy under this model. How the score works →

#9 of 11 Freee cereal for this score (lower is better).

Per 100g of cereal, as sold. Portion size is not counted.

Score breakdown: +18 negative, −10 positive+

Negative points+18

Energy 1,690 kJ per 100g+5 of 10

Saturated fat 6.5g per 100g+6 of 10

Free sugars 5.8g per 100g+6 of 10

Calculated by Boone from the ingredient list

Salt 0.33g per 100g+1 of 10

Positive points−10

Fibre 9.9g per 100g−10 of 10

Fruit, veg, nuts and seeds 24.6%0 of 5

Fruit, nuts and seeds make up 24.6% on the model’s basis, with dried fruit counted at twice its weight

Protein 6.1g per 100g−3 of 5

Not counted, see below

Protein not counted. With 18 negative points, its 3 protein points are not counted. Why →

Final score: 18 − 108

What is in it

12 ingredients; 0 are additives or industrial ingredients (orange).

12 basic, 0 orange

Ingredients12 ingredients, 0 orange

brown rice* 52%maize flour*maize bran*rice bran extract*coconut* 7%dried banana*coconut oil*sugar*sultanas* 6%apple* 2%cane sugar*salt. *organic

No added vitamins or minerals

The ingredient list does not include any fortification.

How processed is it?

NOVA group 3

1 Unprocessed

2 Ingredients

3 Processed

4 Ultra-processed

Group 3 because it is made from whole foods with added sugar, salt and oil, but the ingredient list has no flavourings, emulsifiers or other industrial ingredients. Added vitamins and minerals are not counted. How NOVA works →

No industrial ingredients

Nothing on the ingredient list is a NOVA marker of ultra-processing.

Allergens

0 contain14 not listed

CeleryNot listed

Cereals containing glutenNot listed

CrustaceansNot listed

EggsNot listed

FishNot listed

LupinNot listed

MilkNot listed

MolluscsNot listed

MustardNot listed

NutsNot listed

PeanutsNot listed

SesameNot listed

SoybeansNot listed

Sulphur dioxide and sulphitesNot listed

Check the pack. Contains is taken from the ingredient list. May contain warnings are not shown here, and recipes change.

Full nutrition by portion

Cereal only, before milk. Freee gives a pack serving of 30g.

Per	100g	25g	30g	45g
Energy	401 kcal	100 kcal	120 kcal	180 kcal
Fat	7.9g	2g	2.4g	3.6g
of which saturates	6.5g	1.6g	2g	2.9g
Carbohydrate	71g	17.8g	21.3g	32g
of which sugars	12g	3g	3.6g	5.4g
Free sugar (Boone)	5.8g	1.5g	1.7g	2.6g
Fibre	9.9g	2.5g	3g	4.5g
Protein	6.1g	1.5g	1.8g	2.7g
Salt	0.33g	0.08g	0.1g	0.15g

Quick answers

How much sugar is in a bowl of Freee Gluten Free Organic Fruit & Fibre Flakes?+

A 30g bowl has 3.6g of sugar, and Boone estimates 1.7g of it is free sugar, about 0.4 teaspoons. That is 9% of the 19g daily limit for a child aged 4 to 6 and 6% of the 30g adult limit.

How many calories are in a bowl of Freee Gluten Free Organic Fruit & Fibre Flakes?+

120 kcal in a 30g bowl, or 179 kcal with 125ml of semi-skimmed milk. Per 100g it is 401 kcal.

Is Freee Gluten Free Organic Fruit & Fibre Flakes good for children?+

A 30g bowl gives 3g of fibre and 9% of a 4 to 6 year old’s free sugar limit. Freee Gluten Free Organic Porridge Oats has 0g of free sugar a bowl.

Is Freee Gluten Free Organic Fruit & Fibre Flakes ultra-processed?+

No, it is NOVA group 3, processed. It has added sugar, salt and oil but no industrial ingredients.

What is the nutrient profile score of Freee Gluten Free Organic Fruit & Fibre Flakes?+

8 on the UK Nutrient Profiling Model 2018, calculated by Boone per 100g. Scores run from -20 to 40; 4 or more would be classed as less healthy.

Where the figures come from

Source. Freee UK product page, nutrition panel and ingredient list, per 100g as sold.

Collected. Copied by Boone from Freee UK product page. Data checks are led by Murray Dare.

Calculated by Boone. Free sugar, portion figures, milk, traffic lights and the nutrient profile score. Labelled where they appear.

Limits. NHS free sugar and salt limits by age; UK reference intakes for adults.

Full methodology →UK Nutrient Profiling Model 2018 →NOVA food processing →

Track your day in the Boone app