Granola Fruit and Nut nutrition: sugar, fibre, protein, fortification and more

How much sugar is in Granola Fruit and Nut? A 30g bowl with milk contains 6.3g of free sugar, 2.4g of fibre and 7.2g of protein. Granola Fruit and Nut is moderate in sugar compared with the highest-sugar children's cereals, at 21g per 100g.

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Sugar, calories and salt by bowl size

The figures below show total sugar, calories and salt for four bowl sizes, each with 125ml of semi-skimmed milk. The full packet figure shows the dry cereal only.

All portion figures include 125ml semi-skimmed milk. Milk sugar (lactose) does not count as free sugar under NHS guidelines and is excluded from the sugar totals. Milk calories and salt are included.

Sugar

Jordan's Granola Fruit and Nut contains 21g of sugar per 100g. A 30g bowl delivers 6.3g of free sugar before milk is added, and a 40g bowl delivers 8.4g. Dried fruit pieces contribute much of the sugar content, alongside the honey used in baking the oat clusters.

All added sugar in Granola Fruit and Nut counts as free sugar under NHS guidelines. Milk lactose does not count as free sugar and is excluded from these figures.

A 30g bowl of Granola Fruit and Nut provides 26% of the daily free sugar limit for a child aged 7 to 10. This is moderate: lower than the highest-sugar children's cereals, but still a meaningful contribution from a single bowl.

The table below shows a standard 30g bowl as a percentage of the daily free sugar limit for each age group (cereal sugar only, no milk).

Calories

A 30g bowl of Granola Fruit and Nut with 125ml semi-skimmed milk contains approximately 184 calories. At 60g with milk the bowl contains approximately 308 calories.

For a child aged 4 to 6, a 30g bowl represents around 13% of their estimated daily calorie requirement, a reasonable contribution from breakfast.

Fibre

Granola Fruit and Nut contains 8g of fibre per 100g, which is 2.4g in a 30g bowl. This is a moderate contribution, higher than refined low-fibre cereals but below the highest-fibre options such as bran cereals.

The NHS recommends adults consume around 30g of fibre per day. A 30g bowl of Granola Fruit and Nut provides 2.4g, around 8% of this target, with the remainder needing to come from other meals.

Protein

Granola Fruit and Nut contains 10g of protein per 100g, which is 3g in a 30g bowl before milk. With 125ml of semi-skimmed milk, which contributes approximately 4.2g of protein, the total reaches 7.2g.

Most of the protein in a bowl of cereal with milk comes from the milk itself rather than the cereal. This is true across almost all breakfast cereals, including higher-protein options like Granola Fruit and Nut.

For a child aged 7 to 10, a general guide for daily protein intake is around 24g. A 30g bowl of Granola Fruit and Nut with milk provides 7.2g, a useful contribution from breakfast, primarily via the milk.

Fortification, vitamins and minerals

Jordan's Granola Fruit and Nut is not fortified with added vitamins or minerals. The nutrient content comes entirely from the oats used to make it, without any vitamins or minerals added during manufacturing.

This means Granola Fruit and Nut will not contribute toward reference intakes for vitamin D, B vitamins or iron in the way that fortified cereals do. Wholegrain cereals naturally contain some B vitamins, magnesium and iron from the grain itself, but at lower levels than fortified products typically declare.

If vitamin D or iron intake is a concern, particularly for children during winter months, a fortified cereal on alternate days, or other dietary sources, can help fill this gap.

Whole grain and processing

Granola Fruit and Nut is made from oats, which is whole grain, combined with ingredients such as oil, honey, syrup or dried fruit during baking or mixing.

This places Granola Fruit and Nut in a middle category: more processed than a single-ingredient cereal, but without the flavourings and additives that define ultra-processed products.

Salt

Granola Fruit and Nut contains 0.25g of salt per 100g. A 30g bowl contains 0.1g of salt. With 125ml semi-skimmed milk, the total rises to approximately 0.3g.

For a child aged 4 to 6 with a daily salt limit of 3g, a 30g bowl with milk represents around 10% of their daily allowance from breakfast.

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Nutrition data from UK product labels and manufacturer nutrition declarations. Daily limits and targets: NHS/SACN free sugar guidelines (2015); SACN Dietary Reference Values for calories, fibre and protein; NHS salt targets by age; EU Reference Intakes for vitamins and minerals. For guidance only, not medical advice.