Boone’s analysis puts Pret A Manger Blueberry Balance Bowl at 16% of an adult’s daily calories, 7% of the daily salt limit for a child aged 4 to 6 and 3.7 teaspoons of free sugar.
How many calories are in Pret A Manger Blueberry Balance Bowl? It contains 318 kcal, 14g of fat (9.3g saturated), 20g of sugar and 0.2g of salt.
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Use the Boone meal calculator to build a full Pret order rather than view this item on its own. Add a drink, a snack or a pastry, then choose your age and sex for a more accurate view of how Pret A Manger Blueberry Balance Bowl fits into a day.
Nutrition information
Nutrition information: Pret A Manger Blueberry Balance Bowl
| Energy | 318 kcal |
| Fat | 14g |
| of which saturates | 9.3g |
| Carbohydrate | 34g |
| of which sugars | 20g |
| Fibre | 4.2g |
| Protein | 13g |
| Salt | 0.2g |
Nutrition figures are Pret UK published data per serving as sold, taken from Pret UK's published product pages (pret.co.uk, October 2026). Boone converts the figures to the portion and age comparisons on this page.
Pret A Manger Blueberry Balance Bowl contains 318 kcal, which is 16% of the 2,000 kcal adult daily reference intake. It provides 14g of total fat, of which 9.3g is saturated, 20g of sugar, 0.2g of salt, 13g of protein and 4.2g of fibre.
The saturated fat content of 9.3g represents 46% of the adult daily guideline of 20g.
Pret publishes figures both per serving and per 100g, which puts the portion at about 218g and 146 kcal per 100g.
Pret describes it as: A mix of oats, hemp seeds and pumpkin seeds soaked overnight with yogurt, semi-skimmed milk and a coconut, blueberry & spirulina compote. Topped with fresh blueberries and coconut chips.
Sugar in Pret A Manger Blueberry Balance Bowl
Pret A Manger Blueberry Balance Bowl contains 15g of free sugar per serving (3.7 teaspoons). Moderate sugar
The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit.
Free sugar by portion: Pret A Manger Blueberry Balance Bowl
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
30g | Age 7 to 10
24g | Age 4 to 6
19g |
|---|
| Per portion | 15g
49% | 15g
49% | 15g
49% | 15g
62% | 15g
78% |
| Teaspoons | 3.7 tsp |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Salt in Pret A Manger Blueberry Balance Bowl
Pret A Manger Blueberry Balance Bowl contains 0.2g of salt per serving. Low salt
Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.
Salt by portion: Pret A Manger Blueberry Balance Bowl
| Portion | Adult (female)
6g | Adult (male)
6g | Age 11 to 17
6g | Age 7 to 10
5g | Age 4 to 6
3g |
|---|
| Per portion | 0.2g
3% | 0.2g
3% | 0.2g
3% | 0.2g
4% | 0.2g
7% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Calories in Pret A Manger Blueberry Balance Bowl
Pret A Manger Blueberry Balance Bowl contains 318 kcal per serving. Moderate calorie share
Daily calorie needs vary by age and sex.
Calories by portion: Pret A Manger Blueberry Balance Bowl
| Portion | Adult (female)
2000 kcal | Adult (male)
2500 kcal | Age 11 to 17
1936 kcal | Age 7 to 10
1553 kcal | Age 4 to 6
1291 kcal |
|---|
| Per portion | 318 kcal
16% | 318 kcal
13% | 318 kcal
16% | 318 kcal
20% | 318 kcal
25% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Saturated fat in Pret A Manger Blueberry Balance Bowl
Pret A Manger Blueberry Balance Bowl contains 9.3g of saturated fat per serving. High saturated fat
The saturated fat guideline is 20g a day for women and 30g for men, and lower again for children.
Saturated fat by portion: Pret A Manger Blueberry Balance Bowl
| Portion | Adult (female)
20g | Adult (male)
30g | Age 11 to 17
20g | Age 7 to 10
18g | Age 4 to 6
16g |
|---|
| Per portion | 9.3g
46% | 9.3g
31% | 9.3g
46% | 9.3g
52% | 9.3g
58% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Fibre in Pret A Manger Blueberry Balance Bowl
Pret A Manger Blueberry Balance Bowl contains 4.2g of fibre per serving. Source of fibre
Fibre is the one figure here that is a target to reach rather than a limit to stay under. UK guidance is 30g a day for adults, 25g for ages 11 to 17, 20g for ages 7 to 10 and 15g for ages 4 to 6.
Fibre by portion: Pret A Manger Blueberry Balance Bowl
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
25g | Age 7 to 10
20g | Age 4 to 6
15g |
|---|
| Per portion | 4.2g
14% | 4.2g
14% | 4.2g
17% | 4.2g
21% | 4.2g
28% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Ultra-processed food: what is really in it
Processing and additives: Pret A Manger Blueberry Balance Bowl
Reading the ingredient list closely, Pret A Manger Blueberry Balance Bowl contains stabilisers. These are not there to add nutritional value. They make industrial production and distribution possible.
Stabilisers
Stop mixtures separating and hold texture during storage and transport. Found in the blueberry and spirulina compote.
Boone classifies Pret A Manger Blueberry Balance Bowl as NOVA group 4, ultra-processed, based on Pret’s published ingredient list. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy.
Pret A Manger Blueberry Balance Bowl contains at least 7 distinct ingredients: 6 raw and 1 manufactured. Raw means something you could buy and cook with at home; manufactured means a substance that only exists as an output of industrial processing.
Ingredient count: Pret A Manger Blueberry Balance Bowl
The 1 manufactured ingredients
blueberry and spirulina compote.
The 6 raw ingredients
natural yogurt, semi skimmed milk, blueberries, coconut, hemp seeds, pumpkin seeds.
Boone counts every distinct ingredient named in Pret’s published list, including those inside components such as bread or sauces, and removes duplicates, so salt appearing in several components counts once. Where an additive class is followed by a named substance, the substance is counted. Every figure here is a minimum.
Allergens at a glance
Pret A Manger Blueberry Balance Bowl contains cereals containing gluten and milk. Pret lists it as suitable for vegetarians.
Allergen information: Pret A Manger Blueberry Balance Bowl
| Allergen | Status |
|---|
| Cereals containing gluten | Contains |
| Crustaceans | Not declared |
| Eggs | Not declared |
| Fish | Not declared |
| Peanuts | Not declared |
| Soya | Not declared |
| Milk | Contains |
| Tree nuts | Not declared |
| Celery | Not declared |
| Mustard | Not declared |
| Sesame | Not declared |
| Sulphites | Not declared |
| Lupin | Not declared |
| Molluscs | Not declared |
Contains = declared by Pret on the product page. Not declared = not listed as an ingredient allergen; Pret prepares food in shops where all 14 allergens are handled, so it cannot guarantee any item is free from them. Source: Pret UK product pages and allergen guide (8 September 2026).
