Fruit 'n' Fibre nutrition: sugar, fibre, protein, fortification and more

A 30g bowl of Kellogg's Fruit 'n' Fibre contains 7.2g of free sugar, which is 30% of the daily limit for a child aged 7 to 10 and 38% for a child aged 4 to 6. A 40g bowl contains 9.6g, which is 40% of the daily limit for a child aged 7 to 10. Per 100g, Fruit 'n' Fibre contains 24g of sugar, placing it toward the higher end of UK breakfast cereals.

Per 100g: 24g sugar, 349 kcal, 0.8g salt, 9g fibre, 8g protein. Per 30g bowl with 125ml semi-skimmed milk: 7.2g free sugar, 164 kcal, 0.4g salt, 2.7g fibre, 6.6g protein. Per 40g bowl with 125ml semi-skimmed milk: 9.6g free sugar, 199 kcal, 0.5g salt, 3.6g fibre, 7.4g protein. Milk lactose does not count as free sugar under NHS guidelines.

Yes. Under NHS guidelines, the sugars in dried fruit count as free sugar. When fruit is dried, the natural sugars become concentrated and are no longer contained within the fruit's cell walls in the same way as whole fresh fruit. The dried banana, raisin and papaya pieces in Fruit 'n' Fibre all count toward the NHS daily free sugar limit. This is why the cereal appears healthy due to the fruit content but still delivers 7.2g of free sugar per 30g bowl.

Fruit 'n' Fibre has a mixed nutritional profile. The 9g of fibre per 100g and wholegrain base are genuine positives. However at 24g of sugar per 100g, a 30g bowl uses 38% of the daily free sugar limit for a child aged 4 to 6 before any other food is consumed. The dried fruit gives the impression of a nutritional benefit from real fruit but the fruit sugars count as free sugar under NHS guidelines. It is a better choice than the highest-sugar children's cereals but not a low-sugar option.

The NHS recommends no more than 19g of free sugar per day for children aged 4 to 6, 24g for children aged 7 to 10, and 30g for anyone aged 11 and over. A 30g bowl of Fruit 'n' Fibre contains 7.2g of free sugar from the cereal alone. Milk lactose does not count toward this limit. A 40g bowl uses 40% of the daily limit for a child aged 7 to 10 from breakfast alone before any other sugary food or drink.

Yes. Fruit 'n' Fibre is made from wheat and oats, both of which are whole grain. This is reflected in its fibre content of 9g per 100g. However the wholegrain base does not offset the high sugar content from both added sugar and dried fruit. A wholegrain cereal with 24g of sugar per 100g is still a high-sugar product under NHS guidelines regardless of its grain status.

Fruit 'n' Fibre contains 9g of fibre per 100g, which is 2.7g in a 30g bowl. This is a moderate contribution, higher than refined cereals such as Corn Flakes at 3g per 100g, but well below the highest-fibre options such as All-Bran Original at 24g per 100g. The NHS recommends adults consume around 30g of fibre per day. A 30g bowl of Fruit 'n' Fibre provides around 9% of this target.

A 30g bowl of Fruit 'n' Fibre with 125ml semi-skimmed milk contains approximately 164 calories. A 40g bowl with milk contains 199 calories, a 50g bowl contains 234 calories and a 60g bowl contains 268 calories. For a child aged 4 to 6 with a daily energy need of around 1,400 calories, a 30g bowl represents approximately 11% of their daily requirement.

Yes. A 30g bowl of Fruit 'n' Fibre provides 50% of the Reference Intake for vitamin D and 25% for thiamin, riboflavin, niacin, vitamin B6, folic acid and vitamin B12, alongside a contribution of iron. Vitamin D is particularly relevant for UK children, many of whom have low vitamin D status especially during winter months. The dried fruit pieces do not add significant vitamins beyond what the fortification provides.

Yes. Under the NOVA classification system, Fruit 'n' Fibre falls into group 4, ultra-processed foods. This classification reflects the combination of a wholegrain base with added sugar, dried fruit pieces, flavourings and the industrial processing methods used to create the final product. The presence of dried fruit does not change the NOVA classification. NOVA group 4 includes the majority of packaged breakfast cereals regardless of fruit content.

Fruit 'n' Fibre contains 24g of sugar per 100g compared to approximately 13g per 100g in Bran Flakes. A 30g bowl of Fruit 'n' Fibre delivers 7.2g of free sugar versus approximately 3.9g from a 30g bowl of Bran Flakes. On fibre, both are moderate, with Bran Flakes at around 15g per 100g versus 9g in Fruit 'n' Fibre. Bran Flakes is the lower-sugar option with higher fibre, making it the stronger choice on both measures.

Fruit 'n' Fibre contains 0.8g of salt per 100g. A 30g bowl contains 0.2g of salt. With 125ml semi-skimmed milk, the total rises to approximately 0.4g. For a child aged 4 to 6 with a daily salt limit of 3g, a 30g bowl with milk represents around 13% of their daily allowance from breakfast. Salt is not the primary concern with Fruit 'n' Fibre. Sugar is the more significant consideration.

Fruit 'n' Fibre contains 8g of protein per 100g, which is 2.4g in a 30g bowl before milk. With 125ml of semi-skimmed milk, which contributes approximately 4.2g of protein, the total reaches 6.6g. For a child aged 7 to 10, a 30g bowl with milk provides around 27% of the daily protein guide of 24g. As with most cereals, the majority of the protein in the bowl comes from the milk rather than the cereal.

Semi-skimmed or skimmed milk adds calcium, protein and vitamin D with minimal fat. Whole milk adds more fat and calories but no additional free sugar. Given that Fruit 'n' Fibre already delivers 7.2g of free sugar per 30g bowl, choosing an unsweetened milk avoids adding further free sugar. Oat milk varies in added sugar content so check the label. Whichever dairy milk you choose, the lactose does not count as free sugar under NHS guidelines.

Fruit 'n' Fibre and Honey Loops are close on sugar, with Fruit 'n' Fibre at 24g per 100g and Honey Loops at 26g per 100g. A 30g bowl of Fruit 'n' Fibre delivers 7.2g of free sugar versus 7.8g from Honey Loops. On fibre, Fruit 'n' Fibre is slightly ahead at 9g per 100g versus 6g per 100g in Honey Loops. Both are wholegrain cereals toward the higher end of the sugar range. Neither is a low-sugar option for children under NHS guidelines.