M&S Matcha & Raspberry Overnight Oats: calories, sugar and nutrition

A 30g bowl of M&S Matcha & Raspberry Overnight Oats contains 107 kcal, 3.8g of sugar (2.9g of free sugar), 3.2g of fibre and 3.5g of protein. With 125ml of semi-skimmed milk the bowl comes to 166 kcal and 9.7g of total sugar. It is classed as NOVA 1 (unprocessed or minimally processed).

Nutrition by portion size

Full nutrition by portion: Matcha & Raspberry Overnight Oats

Per	Child bowl 25g	Standard bowl 30g	Generous bowl 45g	Pack serving 70g	100g
Energy	89 kcal	107 kcal	160 kcal	249 kcal	356 kcal
Fat	1.3g	1.5g	2.3g	3.6g	5.1g
Saturates	0.2g	0.3g	0.5g	0.7g	1.0g
Carbs	15.2g	18.2g	27.3g	42.5g	60.7g
Total sugar	3.2g	3.8g	5.7g	8.9g	12.7g
Free sugar	2.4g	2.9g	4.4g	6.8g	9.7g
Fibre	2.7g	3.2g	4.8g	7.5g	10.7g
Protein	2.9g	3.5g	5.2g	8.1g	11.5g
Salt	0.01g	0.01g	0.01g	0.01g	0.02g

Cereal only, before milk. M&S gives a pack serving of 70g. Free sugar is Boone's calculation: total sugar less 3.0g 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	8%	7%	6%	5%
Free sugar	15%	12%	10%	10%
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

Of the 12.7g of sugar per 100g in Matcha & Raspberry Overnight Oats, Boone counts 9.7g as free sugar. The rest (3.0g) is sugar in whole dried fruit, which the NHS limit does not count. Method: total sugar less 3.0g from whole dried fruit (estimated where the pack gives no percentage).

Is it ultra-processed?

Matcha & Raspberry Overnight Oats is classed as NOVA 1, unprocessed or minimally processed. It is a mix of whole foods with no added sugar, salt, oil or industrial ingredients.

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

Rolled Oats (83%), Dried Dates, Freeze Dried Apples, Freeze Dried Raspberries (2%), Freeze Dried Raspberry Powder, Matcha Green Tea Powder (1%)

6 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 Matcha & Raspberry Overnight Oats nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 107 kcal, or 166 kcal with 125ml of semi-skimmed milk. Per 100g it is 356 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 3.8g of sugar, of which 2.9g is free sugar, about 0.7 teaspoons.

How much free sugar is that for a child?+

A 30g bowl is 15% of the 19g daily free sugar limit for a child aged 4 to 6, 12% of the 24g limit for a child aged 7 to 10, and 10% of the 30g limit for an adult.

How much fibre and protein does it have?+

A 30g bowl provides 3.2g of fibre and 3.5g 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 1 (unprocessed or minimally processed) based on its ingredient list.

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.