M&S Overnight Oats With Apple & Seeds: calories, sugar and nutrition

A 30g bowl of M&S Overnight Oats With Apple & Seeds contains 109 kcal, 2.1g of sugar (1.5g of free sugar), 3.5g of fibre and 4.0g of protein. With 125ml of semi-skimmed milk the bowl comes to 167 kcal and 8.0g of total sugar. It is classed as NOVA 1 (unprocessed or minimally processed).

Nutrition by portion size

Full nutrition by portion: Overnight Oats With Apple & Seeds

Per	Child bowl 25g	Standard bowl 30g	Generous bowl 45g	100g
Energy	90 kcal	109 kcal	163 kcal	362 kcal
Fat	1.4g	1.6g	2.5g	5.5g
Saturates	0.3g	0.3g	0.5g	1.1g
Carbs	14.8g	17.7g	26.6g	59.0g
Total sugar	1.8g	2.1g	3.2g	7.1g
Free sugar	1.3g	1.5g	2.3g	5.1g
Fibre	2.9g	3.5g	5.2g	11.6g
Protein	3.3g	4.0g	5.9g	13.2g
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 2.0g from whole dried fruit. 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	8%	6%	5%	5%
Salt	0%	0%	0%	0%
Saturated fat	3%	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 7.1g of sugar per 100g in Overnight Oats With Apple & Seeds, Boone counts 5.1g as free sugar. The rest (2.0g) is sugar in whole dried fruit, which the NHS limit does not count. Method: total sugar less 2.0g from whole dried fruit.

Is it ultra-processed?

Overnight Oats With Apple & Seeds 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

Oat Flakes, Ground Dates, Dried Apple Pieces (3.5%), Freeze-Dried Apple Powder, Chia Seeds (Salvia Hispanica) (1%), Sweet Cinnamon (Cassia)

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 Overnight Oats With Apple & Seeds nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 109 kcal, or 167 kcal with 125ml of semi-skimmed milk. Per 100g it is 362 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 2.1g of sugar, of which 1.5g is free sugar, about 0.4 teaspoons.

How much free sugar is that for a child?+

A 30g bowl is 8% of the 19g daily free sugar limit for a child aged 4 to 6, 6% of the 24g limit for a child aged 7 to 10, and 5% of the 30g limit for an adult.

How much fibre and protein does it have?+

A 30g bowl provides 3.5g 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 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 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.