Boone’s analysis puts Pret A Manger Egg & Spinach Protein Pot at 5% of an adult’s daily calories, 19% of the daily salt limit for a child aged 4 to 6 and 0.1 teaspoons of free sugar.
How many calories are in Pret A Manger Egg & Spinach Protein Pot? It contains 103 kcal, 5.3g of fat (1.5g saturated), 0.2g of sugar and 0.6g of salt.
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Nutrition information
Nutrition information: Pret A Manger Egg & Spinach Protein Pot
| Energy | 103 kcal |
| Fat | 5.3g |
| of which saturates | 1.5g |
| Carbohydrate | 2.3g |
| of which sugars | 0.2g |
| Fibre | 0.3g |
| Protein | 11g |
| Salt | 0.6g |
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 Egg & Spinach Protein Pot contains 103 kcal, which is 5% of the 2,000 kcal adult daily reference intake. It provides 5.3g of total fat, of which 1.5g is saturated, 0.2g of sugar, 0.6g of salt, 11g of protein and 0.3g of fibre.
The saturated fat content of 1.5g represents 8% of the adult daily guideline of 20g.
Pret publishes figures both per serving and per 100g, which puts the portion at about 98g and 105 kcal per 100g.
Pret describes it as: Free-range boiled eggs and a handful of fresh baby spinach leaves.
Sugar in Pret A Manger Egg & Spinach Protein Pot
Pret A Manger Egg & Spinach Protein Pot contains 0.2g of free sugar per serving (0.1 teaspoons). Low 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 Egg & Spinach Protein Pot
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
30g | Age 7 to 10
24g | Age 4 to 6
19g |
|---|
| Per portion | 0.2g
1% | 0.2g
1% | 0.2g
1% | 0.2g
1% | 0.2g
1% |
| Teaspoons | 0.1 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 Egg & Spinach Protein Pot
Pret A Manger Egg & Spinach Protein Pot contains 0.6g of salt per serving. Moderate 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 Egg & Spinach Protein Pot
| Portion | Adult (female)
6g | Adult (male)
6g | Age 11 to 17
6g | Age 7 to 10
5g | Age 4 to 6
3g |
|---|
| Per portion | 0.6g
9% | 0.6g
9% | 0.6g
9% | 0.6g
11% | 0.6g
19% |
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 Egg & Spinach Protein Pot
Pret A Manger Egg & Spinach Protein Pot contains 103 kcal per serving. Low calorie share
Daily calorie needs vary by age and sex.
Calories by portion: Pret A Manger Egg & Spinach Protein Pot
| 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 | 103 kcal
5% | 103 kcal
4% | 103 kcal
5% | 103 kcal
7% | 103 kcal
8% |
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 Egg & Spinach Protein Pot
Pret A Manger Egg & Spinach Protein Pot contains 1.5g of saturated fat per serving. Low 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 Egg & Spinach Protein Pot
| Portion | Adult (female)
20g | Adult (male)
30g | Age 11 to 17
20g | Age 7 to 10
18g | Age 4 to 6
16g |
|---|
| Per portion | 1.5g
8% | 1.5g
5% | 1.5g
8% | 1.5g
8% | 1.5g
9% |
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 Egg & Spinach Protein Pot
Pret A Manger Egg & Spinach Protein Pot contains 0.3g of fibre per serving. Low 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 Egg & Spinach Protein Pot
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
25g | Age 7 to 10
20g | Age 4 to 6
15g |
|---|
| Per portion | 0.3g
1% | 0.3g
1% | 0.3g
1% | 0.3g
2% | 0.3g
2% |
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 Egg & Spinach Protein Pot
Reading the ingredient list, Pret A Manger Egg & Spinach Protein Pot contains none of the additives Boone treats as markers of ultra-processing.
Boone classifies Pret A Manger Egg & Spinach Protein Pot as NOVA group 3, 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 Egg & Spinach Protein Pot contains at least 2 distinct ingredients: 2 raw and 0 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 Egg & Spinach Protein Pot
The 0 manufactured ingredients
None.
The 2 raw ingredients
free-range boiled egg, spinach.
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 Egg & Spinach Protein Pot contains eggs. Pret lists it as suitable for vegetarians.
Allergen information: Pret A Manger Egg & Spinach Protein Pot
| Allergen | Status |
|---|
| Cereals containing gluten | Not declared |
| Crustaceans | Not declared |
| Eggs | Contains |
| Fish | Not declared |
| Peanuts | Not declared |
| Soya | Not declared |
| Milk | Not declared |
| 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).
