Quaker Oat So Simple Exotic Fruits Porridge Sachet nutrition

30g bowl, pack serving 33gProcessed (NOVA 3)1 allergen NPM Score (2018): 3, higher is less healthy

Figures from Quaker’s nutrition panel, collected by Boone. Free sugar estimated by Boone. Last checked 17 October 2026. Data checks are led by Murray Dare.

Figures are for the dry oats as sold, before milk or water.

Traffic lights, per 30g bowlColours from FSA guidance, per 100gHow

Energy114 kcal6% of RI1,597 kJ, 379 kcal per 100g

Fat2.4gMedium3% of RI8.1g per 100g

Saturates0.8gMedium4% of RI2.5g per 100g

Sugars2.7gMedium3% of RI9g per 100g

Salt0.01gLow0% of RI0.03g per 100g

Colours use the Food Standards Agency front-of-pack thresholds per 100g. RI is the adult reference intake. Cereal only, before milk.

How much

Milk, 125ml

Who is eating

114kcal9% of the day

Where the calories come from

10%66%19%

ProteinCarbsFat

!Nothing here is high for this age: the biggest share is free sugar, at 10% of their daily limit in a 30g bowl.

CaloriesEnergy114 kcal9%

Reference 1,291 kcal

Free sugarWithin limit1.9g10%

Limit 19g (NHS)

Saturated fatWithin limit0.8g5%

Guide 14g: Boone estimate, 10% of energy. No NHS limit at this age

SaltWithin limit0.01g0%

Limit 3g (NHS)

FibreTarget2.6g17%

Target 15g

ProteinTarget2.9g

No set target for this age

30g of Oat So Simple Exotic Fruits, no milk. Cereal figures from the pack panel; milk figures are typical UK values. Calorie split calculated by Boone. How

Spotted something wrong? Report an errorWe check every report against the source and log what we change.

Sugar in a bowl: free vs total

Free sugar calculated from the ingredientsHow

Total sugar2.7gin a 30g bowl, from the label

Free sugar1.9gEstimated by Boone. 0.5 teaspoons

0.5 teaspoons of free sugar in a 30g bowlOne teaspoon is 4g.

1.9g free sugar from date juice powder and banana powder
0.8g not free sugar, the natural sugar in the freeze dried banana and freeze dried mango (6% of the cereal)

Sugar in milk and whole or dried fruit is not free sugar. Milk on top adds about 6g of sugar that does not count. NHS →

1.9g as a share of the NHS daily maximum

The NHS free sugar limit is 19g a day at age 4 to 6, 24g at 7 to 10 and 30g from 11. There is no limit for under 4s: they should avoid free sugar.

Against other Quaker cereals

#12 of 36 Quaker cereals for least free sugar.

Sorted by free sugar a bowlHow

Gluten Free Wholegrain Oats 2.8g fibre, 111 kcal0g Oat So Simple Gluten Free 2.8g fibre, 111 kcal0g Oat So Simple Big Bowl Original 2.7g fibre, 111 kcal0g Oat So Simple Original 2.7g fibre, 111 kcal0g Traditional Jumbo Oats 2.7g fibre, 112 kcal0g Traditional Rolled Oats 2.7g fibre, 112 kcal0g Oat So Simple Protein Original 2.2g fibre, 114 kcal0g Oat So Simple Original Big Pot 2.1g fibre, 110 kcal0g Oat So Simple Original Pot 2.1g fibre, 110 kcal0g Protein Pot Original 2g fibre, 110 kcal0g Oat So Simple Summer Fruits 2.7g fibre, 111 kcal1.4g Oat So Simple Exotic Fruits 2.6g fibre, 114 kcal1.9g Overnight Oats Mocha Choc Chip 3.3g fibre, 114 kcal2g Overnight Oats Blueberry 3g fibre, 110 kcal2g Protein Pot Peanut Butter 1.8g fibre, 112 kcal3.2g OSS Caramelised Biscuit Pot 2g fibre, 111 kcal4g Oat So Simple Hazelnut Choc Pot 2.3g fibre, 110 kcal4.2g Oat So Simple Sweet Cinnamon Pot 2g fibre, 113 kcal4.2g Oat So Simple Golden Syrup Big Pot 1.9g fibre, 112 kcal4.2g Oat So Simple Golden Syrup Pot 1.9g fibre, 112 kcal4.2g Oat So Simple Apple & Blueberry Pot 1.9g fibre, 112 kcal4.4g Oat So Simple Caramel Fudge Pot 1.6g fibre, 115 kcal4.4g Oat So Simple Summer Berries Pot 1.3g fibre, 113 kcal4.8g Oat So Simple Caramelised Biscuit 2.3g fibre, 113 kcal4.8g Oat So Simple Banana Strawberry Pot 1.5g fibre, 113 kcal5g Oat So Simple Protein Golden Syrup 1.8g fibre, 113 kcal5.1g Protein Pot Golden Syrup 1.7g fibre, 113 kcal5.2g Oat So Simple Big Bowl Golden Syrup 2.2g fibre, 113 kcal5.4g Oat So Simple Golden Syrup 2.2g fibre, 113 kcal5.4g Oat So Simple Protein Peanut Butter 1.8g fibre, 113 kcal5.4g OSS Sultana, Raisin & Cranberry 2.1g fibre, 111 kcal5.6g Oat So Simple Hazelnut Chocolate 2.4g fibre, 115 kcal5.7g Oat So Simple Sweet Cinnamon 2.2g fibre, 114 kcal5.7g Oat So Simple Classic Banana 2.2g fibre, 113 kcal5.7g Oat So Simple Straw Rasp Cranberry 2.2g fibre, 114 kcal5.7g Oat So Simple Apple & Blueberry 2.2g fibre, 113 kcal6g

Swaps with less sugarLess sugar from QuakerQuaker Gluten Free Traditional Wholegrain Oats →0g free sugar a bowl, 1.9g less. 2.8g fibre.Lowest sugar at a supermarketAsda Original Porridge Sachets →0g free sugar a bowl. 5.1g fibre.More from Quaker

Every Quaker product →Sort by sugar, salt or calories

Against 318 supermarket cereals

Where a 30g bowl sits against every own-brand cereal from Asda, M&S, Morrisons, Sainsbury’s, Tesco and Waitrose.

Free sugar1.9g a bowl

0gMiddle 3.3g10g

Less free sugar than 64% of the 318 supermarket cereals.

Fibre2.6g a bowl

0.03gMiddle 2.3g7.8g

More fibre than 65% of the 318 supermarket cereals.

Protein2.9g a bowl

1.5gMiddle 3g8.7g

Less protein than 57% of the 318 supermarket cereals.

Salt0.01g a bowl

0gMiddle 0.04g0.28g

Less salt than 61% of the 318 supermarket cereals.

Nutrient profile score

Calculated by BooneHow 2018 guidance on GOV.UK →

313 negative points
− 10 positive points

The 2018 model indicates this cereal is not less healthy: it scores 3, below the line of 4.

← HealthierLess healthy →

3-20 best possible4 and above: less healthy40 worst possible

Higher is less healthy; 4 or more would be classed as less healthy under this model. How the score works →

#13 of 36 Quaker cereals for this score (lower is better).

Per 100g of cereal, as sold. Portion size is not counted.

Score breakdown: +13 negative, −10 positive+

Negative points+13

Energy 1,597 kJ per 100g+5 of 10

Saturated fat 2.5g per 100g+2 of 10

Free sugars 6.3g per 100g+6 of 10

Calculated by Boone from the ingredient list

Salt 0.03g per 100g0 of 10

Positive points−10

Fibre 8.5g per 100g−10 of 10

Fruit, veg, nuts and seeds 11.3%0 of 5

Fruit, nuts and seeds make up 11.3% on the model’s basis, with dried fruit counted at twice its weight

Protein 9.5g per 100g−5 of 5

Not counted, see below

Protein not counted. With 13 negative points, its 5 protein points are not counted. Why →

Final score: 13 − 103

What is in it

6 ingredients; 0 are additives or industrial ingredients (orange).

6 basic, 0 orange

Ingredients6 ingredients, 0 orange

Quaker Wholegrain Rolled Oats (82%)Date Juice Powder (7%)Freeze Dried Banana (4%)Banana Powder (3%)Freeze Dried Mango (2%)Desiccated Coconut (2%)

No added vitamins or minerals

The ingredient list does not include any fortification.

How processed is it?

NOVA group 3

1 Unprocessed

2 Ingredients

3 Processed

4 Ultra-processed

Group 3 because it is made from whole foods with added fruit juice, but the ingredient list has no flavourings, emulsifiers or other industrial ingredients. Added vitamins and minerals are not counted. How NOVA works →

No industrial ingredients

Nothing on the ingredient list is a NOVA marker of ultra-processing.

Allergens

1 contain13 not listed

Cereals containing glutenContains

CeleryNot listed

CrustaceansNot listed

EggsNot listed

FishNot listed

LupinNot listed

MilkNot listed

MolluscsNot listed

MustardNot listed

NutsNot listed

PeanutsNot listed

SesameNot listed

SoybeansNot listed

Sulphur dioxide and sulphitesNot listed

Check the pack. Contains is taken from the ingredient list. May contain warnings are not shown here, and recipes change.

Full nutrition by portion

Cereal only, before milk. Quaker gives a pack serving of 33g.

Per	100g	25g	30g	33g	45g
Energy	379 kcal	95 kcal	114 kcal	125 kcal	171 kcal
Fat	8.1g	2g	2.4g	2.7g	3.6g
of which saturates	2.5g	0.6g	0.8g	0.8g	1.1g
Carbohydrate	63g	15.8g	18.9g	20.8g	28.4g
of which sugars	9g	2.3g	2.7g	3g	4.1g
Free sugar (Boone)	6.3g	1.6g	1.9g	2.1g	2.8g
Fibre	8.5g	2.1g	2.6g	2.8g	3.8g
Protein	9.5g	2.4g	2.9g	3.1g	4.3g
Salt	0.03g	0.01g	0.01g	0.01g	0.01g

Quick answers

How much sugar is in a bowl of Quaker Oat So Simple Exotic Fruits Porridge Sachet?+

A 30g bowl has 2.7g of sugar, and Boone estimates 1.9g of it is free sugar, about 0.5 teaspoons. That is 10% of the 19g daily limit for a child aged 4 to 6 and 6% of the 30g adult limit.

How many calories are in a bowl of Quaker Oat So Simple Exotic Fruits Porridge Sachet?+

114 kcal in a 30g bowl, or 172 kcal with 125ml of semi-skimmed milk. Per 100g it is 379 kcal.

Is Quaker Oat So Simple Exotic Fruits Porridge Sachet good for children?+

A 30g bowl gives 2.6g of fibre and 10% of a 4 to 6 year old’s free sugar limit. Quaker Gluten Free Traditional Wholegrain Oats has 0g of free sugar a bowl.

Is Quaker Oat So Simple Exotic Fruits Porridge Sachet ultra-processed?+

No, it is NOVA group 3, processed. It has added fruit juice but no industrial ingredients.

What is the nutrient profile score of Quaker Oat So Simple Exotic Fruits Porridge Sachet?+

3 on the UK Nutrient Profiling Model 2018, calculated by Boone per 100g. Scores run from -20 to 40; 4 or more would be classed as less healthy.

Where the figures come from

Source. Quaker UK product page, nutrition panel and ingredient list, per 100g as sold.

Collected. Copied by Boone from Quaker UK product page. Data checks are led by Murray Dare.

Calculated by Boone. Free sugar, portion figures, milk, traffic lights and the nutrient profile score. Labelled where they appear.

Limits. NHS free sugar and salt limits by age; UK reference intakes for adults.

Full methodology →UK Nutrient Profiling Model 2018 →NOVA food processing →

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