M&S High Protein Vegan Chocolate Crunch: calories, sugar and nutrition

A 30g bowl of M&S High Protein Vegan Chocolate Crunch contains 125 kcal, 1.7g of sugar (all of it free sugar), 5.8g of fibre and 7.0g of protein. With 125ml of semi-skimmed milk the bowl comes to 184 kcal and 7.6g of total sugar. It is classed as NOVA 4 (ultra-processed).

Nutrition by portion size

Full nutrition by portion: High Protein Vegan Chocolate Crunch

Per	Child bowl 25g	Standard bowl 30g	Generous bowl 45g	100g
Energy	104 kcal	125 kcal	188 kcal	418 kcal
Fat	3.8g	4.5g	6.8g	15.0g
Saturates	0.8g	0.9g	1.4g	3.0g
Carbs	9.4g	11.3g	17.0g	37.8g
Total sugar	1.4g	1.7g	2.6g	5.7g
Free sugar	1.4g	1.7g	2.6g	5.7g
Fibre	4.9g	5.8g	8.8g	19.5g
Protein	5.8g	7.0g	10.5g	23.3g
Salt	0.10g	0.11g	0.17g	0.38g

Cereal only, before milk. M&S gives a pack serving of 45g. 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	10%	8%	6%	6%
Free sugar	9%	7%	6%	6%
Salt	4%	2%	2%	2%
Saturated fat	7%	6%	5%	4%

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 5.7g of sugar per 100g in High Protein Vegan Chocolate Crunch counts as free sugar, because it comes from added sugars rather than whole fruit or milk. A 30g bowl gives 1.7g, about 0.4 teaspoons.

Is it ultra-processed?

High Protein Vegan Chocolate Crunch is classed as NOVA 4, ultra-processed, because its ingredients include fructo-oligosaccharide, protein isolate, wheat protein, emulsifier, lecithin and flavouring. These are industrial ingredients you would not use in a home kitchen. 6 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 (36%), Fructo-Oligosaccharides, Soya Protein Isolate (11%), Wheat Protein Crisp (Wheat Protein, Wheatflour), Sunflower Oil, Barley Flakes, Dark Chocolate (8%) (Sugar, Cocoa Mass, Cocoa Butter, Emulsifier: Lecithin, Natural Flavouring), Fat Reduced Cocoa Powder, Natural Flavourings, Barley Malt Extract

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	May contain
Soybeans	Contains
Milk	May contain
Nuts	May contain
Celery	Not listed
Mustard	Not listed
Sesame	Not listed
Sulphur dioxide and sulphites	Not listed
Lupin	Not listed
Molluscs	Not listed

From the M&S allergen statement: Contains Barley, May Contain Milk, May Contain Nuts, Contains Oats, May Contain Peanuts, Contains Soya, Contains Wheat Not suitable for those with a Nut and Peanut allergy. Prepared to a vegan recipe. Not suitable for those with a Milk allergy because this allergen is present in the environment. Contains and may contain are legally distinct. Always check the pack before eating if you have an allergy.

Dietary information from M&S: Suitable for Vegans.

M&S High Protein Vegan Chocolate Crunch nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 125 kcal, or 184 kcal with 125ml of semi-skimmed milk. Per 100g it is 418 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 1.7g of sugar, all of it free sugar, about 0.4 teaspoons.

How much free sugar is that for a child?+

A 30g bowl is 9% of the 19g daily free sugar limit for a child aged 4 to 6, 7% of the 24g limit for a child aged 7 to 10, and 6% of the 30g limit for an adult.

How much fibre and protein does it have?+

A 30g bowl provides 5.8g of fibre and 7.0g of protein. Adults are advised to eat 30g of fibre a day.

How much salt is in a bowl?+

A 30g bowl contains 0.11g of salt, 2% of the 6g adult daily maximum and 4% 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 fructo-oligosaccharide, protein isolate, wheat protein, emulsifier, lecithin, flavouring.

Is it healthy?+

Under the UK government's 2018 nutrient profiling model it scores 5. 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.