Figures from the nutrition panel on Morrisons’s product page, collected by Boone. Free sugar estimated by Boone. Last checked 17 October 2026. Data checks are led by Murray Dare.
Fuel10K’s own website has no nutrition labels, so the figures are from Morrisons. The label gives figures for the made-up pot only, so Boone converts them to per 100g of the dry pot as sold. Figures are for the dry oats as sold, before milk or water.
Colours use the Food Standards Agency front-of-pack thresholds per 100g. RI is the adult reference intake. Cereal only, before milk.
30g of Cinnamon Bun Porridge Pot, no milk. Cereal figures from the pack panel; milk figures are typical UK values. Calorie split calculated by Boone. How
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 →
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.
#11 of 18 Fuel10K cereals for least free sugar.
Where a 30g bowl sits against every own-brand cereal from Asda, M&S, Morrisons, Sainsbury’s, Tesco and Waitrose.
More free sugar than 76% of the 318 supermarket cereals.
More fibre than 52% of the 318 supermarket cereals.
More protein than 95% of the 318 supermarket cereals.
More salt than 77% of the 318 supermarket cereals.
The 2018 model indicates this cereal is less healthy: it scores 6, at or above the line of 4.
Higher is less healthy; 4 or more would be classed as less healthy under this model. How the score works →
#1 of 18 Fuel10K cereals for this score (lower is better).
7 ingredients; 1 is an additive or industrial ingredient (orange).
The ingredient list does not include any fortification.
Group 4 because the ingredient list includes the industrial ingredients below. Added vitamins and minerals are not counted. How NOVA works →
Cereal only, before milk. Fuel10K gives a pack serving of 70g.
| Per | 100g | 25g | 30g | 70g | 45g |
|---|---|---|---|---|---|
| Energy | 364 kcal | 91 kcal | 109 kcal | 255 kcal | 164 kcal |
| Fat | 5.3g | 1.3g | 1.6g | 3.7g | 2.4g |
| of which saturates | 1g | 0.3g | 0.3g | 0.7g | 0.5g |
| Carbohydrate | 57.1g | 14.3g | 17.1g | 40g | 25.7g |
| of which sugars | 17.4g | 4.4g | 5.2g | 12.2g | 7.8g |
| Free sugar (Boone) | 16.9g | 4.2g | 5.1g | 11.8g | 7.6g |
| Fibre | 7.6g | 1.9g | 2.3g | 5.3g | 3.4g |
| Protein | 18.7g | 4.7g | 5.6g | 13.1g | 8.4g |
| Salt | 0.43g | 0.11g | 0.13g | 0.3g | 0.19g |
A 30g bowl has 5.2g of sugar, and Boone estimates 5.1g of it is free sugar, about 1.3 teaspoons. That is 27% of the 19g daily limit for a child aged 4 to 6 and 17% of the 30g adult limit.
109 kcal in a 30g bowl, or 168 kcal with 125ml of semi-skimmed milk. Per 100g it is 364 kcal.
A 30g bowl gives 2.3g of fibre and 27% of a 4 to 6 year old’s free sugar limit. FUEL10K Red Berry Multigrain Flakes High Protein Breakfast Cereal has 3.1g of free sugar a bowl.
Yes, NOVA group 4. The ingredient list includes flavourings.
6 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.
Source. Morrisons product page, nutrition panel and ingredient list, per 100g as sold.
Collected. Copied by Boone from Morrisons 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.
Track your day in the Boone appCookies on Boone
We use analytics cookies to see how people use the site so we can improve it. They are only set if you accept. Cookie policy
