M&S Brain Food Granola Super Seeded: calories, sugar and nutrition

A 30g bowl of M&S Brain Food Granola Super Seeded contains 142 kcal, 2.0g of sugar (0.2g of free sugar), 2.8g of fibre and 3.7g of protein. With 125ml of semi-skimmed milk the bowl comes to 201 kcal and 7.9g of total sugar. It is classed as NOVA 4 (ultra-processed).

Nutrition by portion size

Full nutrition by portion: Brain Food Granola Super Seeded

Per	Child bowl 25g	Standard bowl 30g	Generous bowl 45g	100g
Energy	118 kcal	142 kcal	213 kcal	474 kcal
Fat	5.6g	6.8g	10.1g	22.5g
Saturates	0.5g	0.6g	0.9g	2.0g
Carbs	12.7g	15.2g	22.9g	50.8g
Total sugar	1.7g	2.0g	3.0g	6.7g
Free sugar	0.2g	0.2g	0.4g	0.8g
Fibre	2.4g	2.8g	4.2g	9.4g
Protein	3.1g	3.7g	5.5g	12.3g
Salt	0.01g	0.01g	0.01g	0.03g

Cereal only, before milk. M&S gives a pack serving of 45g. Free sugar is Boone's calculation: total sugar less 5.9g from whole dried fruit (estimated where the pack gives no percentage). All other figures are from the M&S 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	11%	9%	7%	7%
Free sugar	1%	1%	1%	1%
Salt	0%	0%	0%	0%
Saturated fat	5%	4%	3%	3%

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

Of the 6.7g of sugar per 100g in Brain Food Granola Super Seeded, Boone counts 0.8g as free sugar. The rest (5.9g) is sugar in whole dried fruit, which the NHS limit does not count. Method: total sugar less 5.9g from whole dried fruit (estimated where the pack gives no percentage).

Is it ultra-processed?

Brain Food Granola Super Seeded is classed as NOVA 4, ultra-processed, because its ingredients include chicory fibre. These are industrial ingredients you would not use in a home kitchen. 1 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

Oat Flakes, Chicory Fibre, Raisins (6%), Sliced Almonds (6%), Rapeseed Oil, Chopped Walnuts (5%), Barley Flakes, Sunflower Seeds (3.5%), Golden Linseed, Pumpkin Seeds, Dried Apple Pieces (2%), Mango Purée, Puffed Brown Rice, Sweet Cinnamon (Cassia), Zinc, Iron, Folic Acid, 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	Contains
Crustaceans	Not listed
Eggs	Not listed
Fish	Not listed
Peanuts	Not listed
Soybeans	Not listed
Milk	Not listed
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.

M&S Brain Food Granola Super Seeded nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 142 kcal, or 201 kcal with 125ml of semi-skimmed milk. Per 100g it is 474 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 2.0g of sugar, of which 0.2g is free sugar, about 0.1 teaspoons.

How much free sugar is that for a child?+

A 30g bowl is 1% of the 19g daily free sugar limit for a child aged 4 to 6, 1% of the 24g limit for a child aged 7 to 10, and 1% of the 30g limit for an adult.

How much fibre and protein does it have?+

A 30g bowl provides 2.8g of fibre and 3.7g of protein. Adults are advised to eat 30g of fibre a day.

How much salt is in a bowl?+

A 30g bowl contains 0.01g of salt, less than 1% of the 6g adult daily maximum and less than 1% 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 chicory fibre.

Is it healthy?+

Under the UK government's 2018 nutrient profiling model it scores -7. A food needs to score 4 or more to be classed as less healthy, so it would not be. The 2018 model has been published but is not yet the basis of the advertising and promotion rules.