Figures from Rude Health’s nutrition panel, collected by Boone. Free sugar calculated by Boone. Last checked 17 October 2026. Data checks are led by Murray Dare.
Rude Health does not give a serving size for these puffs, so Boone uses 30g as the pack serving.
Colours use the Food Standards Agency front-of-pack thresholds per 100g. RI is the adult reference intake. Cereal only, before milk.
30g of Honey Spelt Puffs, no milk. Cereal figures from the pack panel; milk figures are typical UK values. Calorie split calculated by Boone. How
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 →
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.
#7 of 10 Rude Health cereals for least free sugar.
Where a 30g bowl sits against every own-brand cereal from Asda, M&S, Morrisons, Sainsbury’s, Tesco and Waitrose.
More free sugar than 52% of the 318 supermarket cereals.
More fibre than 60% of the 318 supermarket cereals.
More protein than 77% of the 318 supermarket cereals.
Less salt than 87% of the 318 supermarket cereals.
The 2018 model indicates this cereal is less healthy: it scores 4, at or above the line of 4.
Higher is less healthy; 4 or more would be classed as less healthy under this model. How the score works →
#7 of 10 Rude Health cereals for this score (lower is better).
2 ingredients; 0 are additives or industrial ingredients (orange).
The ingredient list does not include any fortification.
Group 3 because it is made from whole foods with added honey, but the ingredient list has no flavourings, emulsifiers or other industrial ingredients. Added vitamins and minerals are not counted. How NOVA works →
Nothing on the ingredient list is a NOVA marker of ultra-processing.
Cereal only, before milk. Rude Health gives a pack serving of 30g.
| Per | 100g | 25g | 30g | 45g |
|---|---|---|---|---|
| Energy | 371 kcal | 93 kcal | 111 kcal | 167 kcal |
| Fat | 1.9g | 0.5g | 0.6g | 0.9g |
| of which saturates | 0.7g | 0.2g | 0.2g | 0.3g |
| Carbohydrate | 72.3g | 18.1g | 21.7g | 32.5g |
| of which sugars | 11.9g | 3g | 3.6g | 5.4g |
| Free sugar (Boone) | 11.9g | 3g | 3.6g | 5.4g |
| Fibre | 8.2g | 2.1g | 2.5g | 3.7g |
| Protein | 12.1g | 3g | 3.6g | 5.4g |
| Salt | 0.01g | 0g | 0g | 0g |
A 30g bowl has 3.6g of sugar, and Boone calculates 3.6g of it is free sugar, about 0.9 teaspoons. That is 19% of the 19g daily limit for a child aged 4 to 6 and 12% of the 30g adult limit.
111 kcal in a 30g bowl, or 170 kcal with 125ml of semi-skimmed milk. Per 100g it is 371 kcal.
A 30g bowl gives 2.5g of fibre and 19% of a 4 to 6 year old’s free sugar limit. Rude Health Soft & Fruity Bircher Muesli has 0g of free sugar a bowl.
No, it is NOVA group 3, processed. It has added honey but no industrial ingredients.
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.
Source. Rude Health UK product page, nutrition panel and ingredient list, per 100g as sold.
Collected. Copied by Boone from Rude Health 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.
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