Rude Health Roasted Almond Granola nutrition

30g bowl, pack serving 40gProcessed (NOVA 3)2 allergens NPM Score (2018): 6, higher is less healthy

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.

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

Energy134 kcal7% of RI1,878 kJ, 448 kcal per 100g

Fat5.1gMedium7% of RI17g per 100g

Saturates0.5gMedium3% of RI1.7g per 100g

Sugars3.6gMedium4% of RI12g per 100g

Salt0.01gLow0% of RI0.02g 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

134kcal10% of the day

Where the calories come from

9%54%34%

ProteinCarbsFat

!Nothing here is high for this age: the biggest share is free sugar, at 19% of their daily limit in a 30g bowl.

CaloriesEnergy134 kcal10%

Reference 1,291 kcal

Free sugarWithin limit3.6g19%

Limit 19g (NHS)

Saturated fatWithin limit0.5g4%

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

SaltWithin limit0.01g0%

Limit 3g (NHS)

FibreTarget2.2g15%

Target 15g

ProteinTarget3g

No set target for this age

30g of Roasted Almond Granola, 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 sugar3.6gin a 30g bowl, from the label

Free sugar3.6gCalculated by Boone. 0.9 teaspoons

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

3.6g free sugar from raw cane sugar

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 →

3.6g 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 Rude Health cereals

#8 of 10 Rude Health cereals for least free sugar.

Sorted by free sugar a bowlHow

Soft & Fruity Bircher Muesli 3.6g fibre, 107 kcal0g The Ultimate Muesli 2.7g fibre, 109 kcal0g Spelt Flakes 2.7g fibre, 108 kcal0g Puffed Oats 1.8g fibre, 113 kcal0g Puffed Brown Rice 0.9g fibre, 111 kcal0g Nutty Low Sugar Granola 2.3g fibre, 136 kcal1.5g Honey Spelt Puffs 2.5g fibre, 111 kcal3.6g Roasted Almond Granola 2.2g fibre, 134 kcal3.6g The Ultimate Granola 2.2g fibre, 140 kcal3.9g Chocolate Crunch Granola 2.4g fibre, 135 kcal4.2g

Swaps with less sugarLess sugar from Rude HealthRude Health Soft & Fruity Bircher Muesli →0g free sugar a bowl, 3.6g less. 3.6g fibre.Lowest sugar at a supermarketAsda Original Porridge Sachets →0g free sugar a bowl. 5.1g fibre.More from Rude Health

Every Rude Health 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 sugar3.6g a bowl

0gMiddle 3.3g10g

More free sugar than 53% of the 318 supermarket cereals.

Fibre2.2g a bowl

0.03gMiddle 2.3g7.8g

Less fibre than 52% of the 318 supermarket cereals.

Protein3g a bowl

1.5gMiddle 3g8.7g

Less protein than 51% of the 318 supermarket cereals.

Salt0.01g a bowl

0gMiddle 0.04g0.28g

Less salt than 82% of the 318 supermarket cereals.

Nutrient profile score

Calculated by BooneHow 2018 guidance on GOV.UK →

616 negative points
− 10 positive points

The 2018 model indicates this cereal is less healthy: it scores 6, at or above the line of 4.

← HealthierLess healthy →

6-20 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 →

#8 of 10 Rude Health cereals for this score (lower is better).

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

Score breakdown: +16 negative, −10 positive+

Negative points+16

Energy 1,878 kJ per 100g+5 of 10

Saturated fat 1.7g per 100g+1 of 10

Free sugars 12g per 100g+10 of 10

Calculated by Boone from the ingredient list

Salt 0.02g per 100g0 of 10

Positive points−10

Fibre 7.3g per 100g−10 of 10

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

Fruit, nuts and seeds make up 5% on the model’s basis, with dried fruit counted at twice its weight

Protein 10g per 100g−5 of 5

Not counted, see below

Protein not counted. With 16 negative points, its 5 protein points are not counted. Why →

Final score: 16 − 106

What is in it

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

10 basic, 0 orange

Ingredients10 ingredients, 0 orange

oats (48%)raw cane sugarwheatsunflower oilbarley flakesroasted almonds (5%)rice flourpuffed wheatwheat flourrye flour

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 sugar and oil, 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

2 contain12 not listed

Cereals containing glutenContains

NutsContains

CeleryNot listed

CrustaceansNot listed

EggsNot listed

FishNot listed

LupinNot listed

MilkNot listed

MolluscsNot listed

MustardNot 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. Rude Health gives a pack serving of 40g.

Per	100g	25g	30g	40g	45g
Energy	448 kcal	112 kcal	134 kcal	179 kcal	202 kcal
Fat	17g	4.3g	5.1g	6.8g	7.7g
of which saturates	1.7g	0.4g	0.5g	0.7g	0.8g
Carbohydrate	61g	15.3g	18.3g	24.4g	27.5g
of which sugars	12g	3g	3.6g	4.8g	5.4g
Free sugar (Boone)	12g	3g	3.6g	4.8g	5.4g
Fibre	7.3g	1.8g	2.2g	2.9g	3.3g
Protein	10g	2.5g	3g	4g	4.5g
Salt	0.02g	0.01g	0.01g	0.01g	0.01g

Quick answers

How much sugar is in a bowl of Rude Health Roasted Almond Granola?+

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.

How many calories are in a bowl of Rude Health Roasted Almond Granola?+

134 kcal in a 30g bowl, or 193 kcal with 125ml of semi-skimmed milk. Per 100g it is 448 kcal.

Is Rude Health Roasted Almond Granola good for children?+

A 30g bowl gives 2.2g 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.

Is Rude Health Roasted Almond Granola ultra-processed?+

No, it is NOVA group 3, processed. It has added sugar and oil but no industrial ingredients.

What is the nutrient profile score of Rude Health Roasted Almond Granola?+

6 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. 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.

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

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