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Quaker Mocha Choc Chip Overnight Oats nutrition

30g bowl, pack serving 50gUltra-processed (NOVA 4)1 allergenNPM Score (2018): 4, higher is less healthy

Figures from the nutrition panel on Tesco’s product page, collected by Boone. Free sugar calculated by Boone. Last checked 17 October 2026. Data checks are led by Murray Dare.

New in June 2026 and not yet on Quaker’s website, so the figures are from Tesco. 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 RI1,599 kJ, 380 kcal per 100g
Fat2.9gMedium4% of RI9.7g per 100g
Saturates0.8gMedium4% of RI2.7g per 100g
Sugars2gMedium2% of RI6.6g per 100g
Salt0gLow0% of RI0.01g 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
12%60%23%
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 limit2g10%
Limit 19g (NHS)
Saturated fatWithin limit0.8g6%
Guide 14g: Boone estimate, 10% of energy. No NHS limit at this age
SaltWithin limit0g0%
Limit 3g (NHS)
FibreTarget3.3g22%
Target 15g
ProteinTarget3.3g
No set target for this age

30g of Overnight Oats Mocha Choc Chip, 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 sugar2gin a 30g bowl, from the label
Free sugar2gCalculated by Boone. 0.5 teaspoons
0.5 teaspoons of free sugar in a 30g bowlOne teaspoon is 4g.
  • 2g free sugar from brown sugar and chocolate pieces

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 →

2g as a share of the NHS daily maximum
Age 4 to 6 19g a day10%
Age 7 to 10 24g a day8%
Age 11 and over 30g a day7%

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

#13 of 36 Quaker cereals for least free sugar.

Sorted by free sugar a bowlHow
Gluten Free Wholegrain Oats 2.8g fibre, 111 kcal0gOat So Simple Gluten Free 2.8g fibre, 111 kcal0gOat So Simple Big Bowl Original 2.7g fibre, 111 kcal0gOat So Simple Original 2.7g fibre, 111 kcal0gTraditional Jumbo Oats 2.7g fibre, 112 kcal0gTraditional Rolled Oats 2.7g fibre, 112 kcal0gOat So Simple Protein Original 2.2g fibre, 114 kcal0gOat So Simple Original Big Pot 2.1g fibre, 110 kcal0gOat So Simple Original Pot 2.1g fibre, 110 kcal0gProtein Pot Original 2g fibre, 110 kcal0gOat So Simple Summer Fruits 2.7g fibre, 111 kcal1.4gOat So Simple Exotic Fruits 2.6g fibre, 114 kcal1.9gOvernight Oats Mocha Choc Chip 3.3g fibre, 114 kcal2gOvernight Oats Blueberry 3g fibre, 110 kcal2gProtein Pot Peanut Butter 1.8g fibre, 112 kcal3.2gOSS Caramelised Biscuit Pot 2g fibre, 111 kcal4gOat So Simple Hazelnut Choc Pot 2.3g fibre, 110 kcal4.2gOat So Simple Sweet Cinnamon Pot 2g fibre, 113 kcal4.2gOat So Simple Golden Syrup Big Pot 1.9g fibre, 112 kcal4.2gOat So Simple Golden Syrup Pot 1.9g fibre, 112 kcal4.2gOat So Simple Apple & Blueberry Pot 1.9g fibre, 112 kcal4.4gOat So Simple Caramel Fudge Pot 1.6g fibre, 115 kcal4.4gOat So Simple Summer Berries Pot 1.3g fibre, 113 kcal4.8gOat So Simple Caramelised Biscuit 2.3g fibre, 113 kcal4.8gOat So Simple Banana Strawberry Pot 1.5g fibre, 113 kcal5gOat So Simple Protein Golden Syrup 1.8g fibre, 113 kcal5.1gProtein Pot Golden Syrup 1.7g fibre, 113 kcal5.2gOat So Simple Big Bowl Golden Syrup 2.2g fibre, 113 kcal5.4gOat So Simple Golden Syrup 2.2g fibre, 113 kcal5.4gOat So Simple Protein Peanut Butter 1.8g fibre, 113 kcal5.4gOSS Sultana, Raisin & Cranberry 2.1g fibre, 111 kcal5.6gOat So Simple Hazelnut Chocolate 2.4g fibre, 115 kcal5.7gOat So Simple Sweet Cinnamon 2.2g fibre, 114 kcal5.7gOat So Simple Classic Banana 2.2g fibre, 113 kcal5.7gOat So Simple Straw Rasp Cranberry 2.2g fibre, 114 kcal5.7gOat 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, 2g 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 sugar2g a bowl
0gMiddle 3.3g10g

Less free sugar than 63% of the 318 supermarket cereals.

Fibre3.3g a bowl
0.03gMiddle 2.3g7.8g

More fibre than 89% of the 318 supermarket cereals.

Protein3.3g a bowl
1.5gMiddle 3g8.7g

More protein than 63% of the 318 supermarket cereals.

Salt0g a bowl
0gMiddle 0.04g0.28g

Less salt than 87% of the 318 supermarket cereals.

Nutrient profile score

Calculated by BooneHow2018 guidance on GOV.UK →
414 negative points
− 10 positive points

The 2018 model indicates this cereal is less healthy: it scores 4, at or above the line of 4.

← HealthierLess healthy →
4-20 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 →

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

Per 100g of cereal, as sold. Portion size is not counted.
Score breakdown: +14 negative, −10 positive+
Negative points+14
Energy 1,599 kJ per 100g+5 of 10
Saturated fat 2.7g per 100g+2 of 10
Free sugars 6.6g per 100g+7 of 10
Calculated by Boone from the ingredient list
Salt 0.01g per 100g0 of 10
Positive points−10
Fibre 11g per 100g−10 of 10
Fruit, veg, nuts and seeds counted as 00 of 5
No fruit, vegetables, nuts or seeds with a stated weight. Nuts or seeds without a printed weight are not counted
Protein 11g per 100g−5 of 5
Not counted, see below
Protein not counted. With 14 negative points, its 5 protein points are not counted. Why →
Final score: 14 − 104

What is in it

10 ingredients; 3 are additives or industrial ingredients (orange).

7 basic, 3 orange
Ingredients10 ingredients, 3 orange
Wholegrain rolled oats (81%)SugarCocoa massCocoa butterLecithinNatural vanilla flavouringFat reduced cocoa powderSalvia hispanicaBrown sugarNatural flavourings
No added vitamins or minerals

The ingredient list does not include any fortification.

How processed is it?

NOVA group 4
1 Unprocessed
2 Ingredients
3 Processed
4 Ultra-processed

Group 4 because the ingredient list includes the industrial ingredients below. Added vitamins and minerals are not counted. How NOVA works →

2 types of industrial ingredient+

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 50g.

Per100g25g30g50g45g
Energy380 kcal95 kcal114 kcal190 kcal171 kcal
Fat9.7g2.4g2.9g4.9g4.4g
of which saturates2.7g0.7g0.8g1.4g1.2g
Carbohydrate57g14.3g17.1g28.5g25.7g
of which sugars6.6g1.7g2g3.3g3g
Free sugar (Boone)6.6g1.7g2g3.3g3g
Fibre11g2.8g3.3g5.5g5g
Protein11g2.8g3.3g5.5g5g
Salt0.01g0g0g0.01g0g

Quick answers

How much sugar is in a bowl of Quaker Mocha Choc Chip Overnight Oats?+

A 30g bowl has 2g of sugar, and Boone calculates 2g 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 7% of the 30g adult limit.

How many calories are in a bowl of Quaker Mocha Choc Chip Overnight Oats?+

114 kcal in a 30g bowl, or 173 kcal with 125ml of semi-skimmed milk. Per 100g it is 380 kcal.

Is Quaker Mocha Choc Chip Overnight Oats good for children?+

A 30g bowl gives 3.3g 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 Mocha Choc Chip Overnight Oats ultra-processed?+

Yes, NOVA group 4. The ingredient list includes emulsifiers, flavourings.

What is the nutrient profile score of Quaker Mocha Choc Chip Overnight Oats?+

4 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. Tesco product page, nutrition panel and ingredient list, per 100g as sold.

Collected. Copied by Boone from Tesco 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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