Oat So Simple Golden Syrup nutrition: sugar, fibre, protein, fortification and more

How much sugar is in Oat So Simple Golden Syrup? A 30g bowl with milk contains 6.6g of free sugar, 2.4g of fibre and 7.2g of protein. At 22g of sugar per 100g, Oat So Simple Golden Syrup sits toward the higher end of UK breakfast cereals.

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Use the calculator to adjust portion size and milk type, then see how the bowl compares to NHS daily limits for your child's age and gender.

Sugar, calories and salt by bowl size

The figures below show total sugar, calories and salt for four bowl sizes, each with 125ml of semi-skimmed milk. The full packet figure shows the dry cereal only.

All portion figures include 125ml semi-skimmed milk. Milk sugar (lactose) does not count as free sugar under NHS guidelines and is excluded from the sugar totals. Milk calories and salt are included.

Sugar

Quaker Oat So Simple Golden Syrup contains 22g of sugar per 100g. A 30g bowl delivers 6.6g of free sugar before milk is added, and a 40g bowl delivers 8.8g. The golden syrup flavour variant adds substantial sugar to what is otherwise the same wholegrain oat base as the original.

All added sugar in Oat So Simple Golden Syrup counts as free sugar under NHS guidelines. Milk lactose does not count as free sugar and is excluded from these figures.

At 22g per 100g, Oat So Simple Golden Syrup is among the higher-sugar options in this guide. A 30g bowl provides 27% of the daily free sugar limit for a child aged 7 to 10, and a 40g bowl provides 37%.

The table below shows a standard 30g bowl as a percentage of the daily free sugar limit for each age group (cereal sugar only, no milk).

Calories

A 30g bowl of Oat So Simple Golden Syrup with 125ml semi-skimmed milk contains approximately 172 calories. At 60g with milk the bowl contains approximately 286 calories.

For a child aged 4 to 6, a 30g bowl represents around 12% of their estimated daily calorie requirement, a reasonable contribution from breakfast.

Fibre

Oat So Simple Golden Syrup contains 8g of fibre per 100g, which is 2.4g in a 30g bowl. This is a moderate contribution, higher than refined low-fibre cereals but below the highest-fibre options such as bran cereals.

The NHS recommends adults consume around 30g of fibre per day. A 30g bowl of Oat So Simple Golden Syrup provides 2.4g, around 8% of this target, with the remainder needing to come from other meals.

Protein

Oat So Simple Golden Syrup contains 10g of protein per 100g, which is 3g in a 30g bowl before milk. With 125ml of semi-skimmed milk, which contributes approximately 4.2g of protein, the total reaches 7.2g.

Most of the protein in a bowl of cereal with milk comes from the milk itself rather than the cereal. This is true across almost all breakfast cereals, including higher-protein options like Oat So Simple Golden Syrup.

For a child aged 7 to 10, a general guide for daily protein intake is around 24g. A 30g bowl of Oat So Simple Golden Syrup with milk provides 7.2g, a useful contribution from breakfast, primarily via the milk.

Fortification, vitamins and minerals

Quaker Oat So Simple Golden Syrup is not fortified with added vitamins or minerals. The nutrient content comes entirely from the oats used to make it, without any vitamins or minerals added during manufacturing.

This means Oat So Simple Golden Syrup will not contribute toward reference intakes for vitamin D, B vitamins or iron in the way that fortified cereals do. Wholegrain cereals naturally contain some B vitamins, magnesium and iron from the grain itself, but at lower levels than fortified products typically declare.

If vitamin D or iron intake is a concern, particularly for children during winter months, a fortified cereal on alternate days, or other dietary sources, can help fill this gap.

Whole grain and processing

Oat So Simple Golden Syrup is made from oats, which is whole grain,, combined with added sugar and flavourings, then shaped and coated during manufacturing.

This combination of ingredients and processing methods places Oat So Simple Golden Syrup in the most processed NOVA category, alongside the majority of packaged breakfast cereals.

Salt

Oat So Simple Golden Syrup contains 0.35g of salt per 100g. A 30g bowl contains 0.1g of salt. With 125ml semi-skimmed milk, the total rises to approximately 0.3g.

For a child aged 4 to 6 with a daily salt limit of 3g, a 30g bowl with milk represents around 10% of their daily allowance from breakfast.

Frequently asked questions

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Nutrition data from UK product labels and manufacturer nutrition declarations. Daily limits and targets: NHS/SACN free sugar guidelines (2015); SACN Dietary Reference Values for calories, fibre and protein; NHS salt targets by age; EU Reference Intakes for vitamins and minerals. For guidance only, not medical advice.