M&S Golden Syrup Porridge Sachets: calories, sugar and nutrition

A 30g bowl of M&S Golden Syrup Porridge Sachets contains 113 kcal, 4.2g of sugar (all of it free sugar), 2.2g of fibre and 3.2g of protein. With 125ml of semi-skimmed milk the bowl comes to 172 kcal and 10.1g of total sugar. It is classed as NOVA 4 (ultra-processed).

Nutrition by portion size

Full nutrition by portion: Golden Syrup Porridge Sachets

Per	Child bowl 25g	Standard bowl 30g	Pack serving 36g	Generous bowl 45g	100g
Energy	94 kcal	113 kcal	136 kcal	170 kcal	378 kcal
Fat	1.4g	1.7g	2.1g	2.6g	5.8g
Saturates	0.2g	0.3g	0.4g	0.5g	1.0g
Carbs	16.7g	20.1g	24.1g	30.1g	66.9g
Total sugar	3.5g	4.2g	5.0g	6.3g	14.0g
Free sugar	3.5g	4.2g	5.0g	6.3g	14.0g
Fibre	1.9g	2.2g	2.7g	3.4g	7.5g
Protein	2.7g	3.2g	3.9g	4.8g	10.7g
Salt	0.00g	0.00g	0.00g	0.00g	0.01g

Cereal only, before milk. M&S gives a pack serving of 36g. Free sugar is Boone's calculation: all of its sugar comes from added sugars, so free sugar equals total sugar. 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	9%	7%	6%	6%
Free sugar	22%	18%	14%	14%
Salt	0%	0%	0%	0%
Saturated fat	2%	2%	2%	2%

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

All 14.0g of sugar per 100g in Golden Syrup Porridge Sachets counts as free sugar, because it comes from added sugars rather than whole fruit or milk. A 30g bowl gives 4.2g, about 1.1 teaspoons.

Is it ultra-processed?

Golden Syrup Porridge Sachets is classed as NOVA 4, ultra-processed, because its ingredients include golden syrup, invert sugar and flavouring. These are industrial ingredients you would not use in a home kitchen. 2 of its 4 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, Sugar, Dried Golden Syrup (Invert Sugar Syrup) (1%), Natural Flavouring

4 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	Not listed
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 Golden Syrup Porridge Sachets nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 113 kcal, or 172 kcal with 125ml of semi-skimmed milk. Per 100g it is 378 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 4.2g of sugar, all of it free sugar, about 1.1 teaspoons.

How much free sugar is that for a child?+

A 30g bowl is 22% of the 19g daily free sugar limit for a child aged 4 to 6, 18% of the 24g limit for a child aged 7 to 10, and 14% of the 30g limit for an adult.

How much fibre and protein does it have?+

A 30g bowl provides 2.2g of fibre and 3.2g of protein. Adults are advised to eat 30g of fibre a day.

How much salt is in a bowl?+

A 30g bowl contains 0.00g 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 golden syrup, invert sugar, flavouring.

Is it healthy?+

Under the UK government's 2018 nutrient profiling model it scores 6. A food scoring 4 or more is classed as less healthy, so it would be classed as less healthy. The 2018 model has been published but is not yet the basis of the advertising and promotion rules.