Sainsbury's Chocolate Caramel Squares: calories, sugar and nutrition

A 30g bowl of Sainsbury's Chocolate Caramel Squares contains 132 kcal, 8.1g of sugar (all of it free sugar), 0.5g of fibre and 2.0g of protein. With 125ml of semi-skimmed milk the bowl comes to 191 kcal and 13.9g of total sugar. It is classed as NOVA 4 (ultra-processed).

Nutrition by portion size

Full nutrition by portion: Chocolate Caramel Squares

Per	Child bowl 25g	Standard bowl 30g	Generous bowl 45g	100g
Energy	110 kcal	132 kcal	198 kcal	440 kcal
Fat	3.5g	4.2g	6.3g	14.0g
Saturates	0.8g	0.9g	1.4g	3.1g
Carbs	17.7g	21.3g	31.9g	70.9g
Total sugar	6.7g	8.1g	12.1g	26.9g
Free sugar	6.7g	8.1g	12.1g	26.9g
Fibre	0.4g	0.5g	0.8g	1.7g
Protein	1.7g	2.0g	3.0g	6.7g
Salt	0.10g	0.11g	0.17g	0.38g

Cereal only, before milk. This is a Sainsbury's own-brand cereal. Sainsbury's gives a pack serving of 30g. Free sugar is Boone's calculation: all of its sugar comes from added sugars, so free sugar equals total sugar. All other figures are from the Sainsbury's nutrition panel.

Calories, free sugar and salt by age

A 30g bowl as a share of daily guidelines

30g bowl	4 to 6	7 to 10	11 to 17	Adult
Calories	10%	9%	7%	7%
Free sugar	42%	34%	27%	27%
Salt	4%	2%	2%	2%
Saturated fat	7%	6%	5%	5%

Cereal only, before milk. Figures are for an average female in each age band; use the calculator for males, other portions or any milk.

Free sugar vs total sugar

All 26.9g of sugar per 100g in Chocolate Caramel Squares counts as free sugar, because it comes from added sugars rather than whole fruit or milk. A 30g bowl gives 8.1g, about 2.0 teaspoons.

Is it ultra-processed?

Chocolate Caramel Squares is classed as NOVA 4, ultra-processed, because its ingredients include emulsifier, lecithin, flavouring, glucose syrup, lactose, whey and sugar syrup powder. These are industrial ingredients you would not use in a home kitchen. 6 of its 17 ingredients are of this kind.

Boone classifies processing from the published ingredient list using the NOVA system. Added vitamins and minerals are not counted as a marker of ultra-processing.

What is in it

Ingredients

Wheat Flour (Wheat Flour, Calcium Carbonate, Folic Acid, Iron, Niacin, Thiamin), Milk Chocolate Filling (Vegetable Oil (Sunflower, Rapeseed), Sugar, Milk Chocolate (Cocoa Mass, Sugar, Whole Cows' Milk Powder, Emulsifier: Lecithins; Flavouring), Dried Glucose Syrup, Whole Cows' Milk Powder, Lactose (Cows' Milk), Whey Powder (Cows' Milk), Emulsifier: Lecithins), Sugar, Oat Flour, Maize Grits, Rice Flour, Flavouring, Sugar Syrup Powder, Calcium Carbonate, Salt, Iron, Vitamin E, Niacin, Pantothenic Acid, Vitamin B12, Vitamin D, Thiamin, Folic Acid, Riboflavin, Vitamin B6

17 ingredients in total, counting each component once and the added vitamins and minerals as one. Always check the pack before eating if you have an allergy, since recipes change.

Allergens

Allergen information

Allergen	Status
Cereals containing gluten	Contains
Crustaceans	Not listed
Eggs	Not listed
Fish	Not listed
Peanuts	Not listed
Soybeans	Not listed
Milk	Contains
Nuts	Not listed
Celery	Not listed
Mustard	Not listed
Sesame	Not listed
Sulphur dioxide and sulphites	Not listed
Lupin	Not listed
Molluscs	Not listed

Contains is taken from the ingredient list. May-contain warnings for cross-contamination are not shown here, so always check the pack before eating if you have an allergy.

Sainsbury's Chocolate Caramel Squares nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 132 kcal, or 191 kcal with 125ml of semi-skimmed milk. Per 100g it is 440 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 8.1g of sugar, all of it free sugar, about 2.0 teaspoons.

How much free sugar is that for a child?+

A 30g bowl is 42% of the 19g daily free sugar limit for a child aged 4 to 6, 34% of the 24g limit for a child aged 7 to 10, and 27% of the 30g limit for an adult.

How much fibre and protein does it have?+

A 30g bowl provides 0.5g of fibre and 2.0g of protein. Adults are advised to eat 30g of fibre a day.

How much salt is in a bowl?+

A 30g bowl contains 0.11g of salt, 2% of the 6g adult daily maximum and 4% of the 3g limit for a child aged 4 to 6.

Is it ultra-processed?+

It is classed as NOVA 4 (ultra-processed) based on its ingredient list. It contains emulsifier, lecithin, flavouring, glucose syrup, lactose, whey, sugar syrup powder.

Is it healthy?+

Under the UK government's 2018 nutrient profiling model it scores 17. A food scoring 4 or more is classed as less healthy, so it would be classed as less healthy. The 2018 model has been published but is not yet the basis of the advertising and promotion rules.