M&S No Added Sugar Seed & Nut Granola: calories, sugar and nutrition

A 30g bowl of M&S No Added Sugar Seed & Nut Granola contains 140 kcal, 0.4g of sugar (no free sugar), 2.3g of fibre and 4.0g of protein. With 125ml of semi-skimmed milk the bowl comes to 199 kcal and 6.3g of total sugar. It is classed as NOVA 4 (ultra-processed).

Nutrition by portion size

Full nutrition by portion: No Added Sugar Seed & Nut Granola

Per	Child bowl 25g	Standard bowl 30g	Generous bowl 45g	100g
Energy	117 kcal	140 kcal	210 kcal	467 kcal
Fat	5.0g	6.0g	9.0g	19.9g
Saturates	0.5g	0.6g	0.9g	2.1g
Carbs	13.7g	16.4g	24.6g	54.6g
Total sugar	0.3g	0.4g	0.6g	1.4g
Free sugar	0.0g	0.0g	0.0g	0.0g
Fibre	1.9g	2.3g	3.5g	7.7g
Protein	3.4g	4.0g	6.0g	13.4g
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: M&S labels it no added sugar: its sugar comes from the fruit, grain and any milk in it. 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	0%	0%	0%	0%
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

No Added Sugar Seed & Nut Granola has 1.4g of sugar per 100g but no free sugar. M&S labels it no added sugar: its sugar comes from the fruit, grain and any milk in it. None of it counts towards the NHS daily free sugar limit.

Is it ultra-processed?

No Added Sugar Seed & Nut Granola 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 8 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, Chopped Roasted Hazelnuts (5%), Rapeseed Oil, Pumpkin Seeds, Sunflower Seeds (3.5%), Nibbed Almonds, Sliced Almonds (2%)

8 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	Not listed
Milk	May contain
Nuts	Contains
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 Almonds, Contains Hazelnuts, May Contain Milk, May Contain Nuts, Contains Oats, May Contain Peanuts, May Contain Wheat Not suitable for those with a Nut, Peanut and Wheat allergy and Coeliacs. 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: No Added Sugar; Suitable for Vegans.

M&S No Added Sugar Seed & Nut Granola nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 140 kcal, or 199 kcal with 125ml of semi-skimmed milk. Per 100g it is 467 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 0.4g of sugar and no free sugar. M&S labels it no added sugar: its sugar comes from the fruit, grain and any milk in it.

How much free sugar is that for a child?+

None. It has no free sugar, so it adds nothing to the daily free sugar limit at any age.

How much fibre and protein does it have?+

A 30g bowl provides 2.3g of fibre and 4.0g of protein. Adults are advised to eat 30g of fibre a day.

How much salt is in a bowl?+

A 30g bowl contains 0.01g 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.