Sainsbury's Chocolate Flakes & Clusters: calories, sugar and nutrition

A 30g bowl of Sainsbury's Chocolate Flakes & Clusters contains 130 kcal, 5.3g of sugar (5.1g of free sugar), 2.1g of fibre and 2.8g of protein. With 125ml of semi-skimmed milk the bowl comes to 188 kcal and 11.2g of total sugar. It is classed as NOVA 4 (ultra-processed).

Nutrition by portion size

Full nutrition by portion: Chocolate Flakes & Clusters

Per	Child bowl 25g	Standard bowl 30g	Generous bowl 45g	100g
Energy	108 kcal	130 kcal	194 kcal	432 kcal
Fat	3.1g	3.8g	5.6g	12.5g
Saturates	0.8g	1.0g	1.5g	3.3g
Carbs	16.8g	20.1g	30.1g	67.0g
Total sugar	4.5g	5.3g	8.0g	17.8g
Free sugar	4.3g	5.1g	7.7g	17.1g
Fibre	1.8g	2.1g	3.2g	7.1g
Protein	2.3g	2.8g	4.2g	9.3g
Salt	0.11g	0.13g	0.19g	0.43g

Cereal only, before milk. This is a Sainsbury's own-brand cereal. Sainsbury's gives a pack serving of 45g. Free sugar is Boone's calculation: total sugar less 0.7g lactose from milk chocolate (lactose estimated from typical chocolate recipes). 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%	8%	7%	6%
Free sugar	27%	21%	17%	17%
Salt	4%	3%	2%	2%
Saturated fat	8%	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

Of the 17.8g of sugar per 100g in Chocolate Flakes & Clusters, Boone counts 17.1g as free sugar. The rest (0.7g) is lactose from milk chocolate, which the NHS limit does not count. Method: total sugar less 0.7g lactose from milk chocolate (lactose estimated from typical chocolate recipes).

Is it ultra-processed?

Chocolate Flakes & Clusters is classed as NOVA 4, ultra-processed, because its ingredients include lactose, emulsifier, lecithin, flavouring, mono- and diglycerides, caramelised sugar and corn starch. These are industrial ingredients you would not use in a home kitchen. 6 of its 24 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

Oat Flakes (34%), Cereal Flakes (25%) (Wholewheat, Rice, Barley Malt Extract, Salt), Sugar, Milk Chocolate Squares (8%) (Sugar, Whole Cows' Milk Powder, Cocoa Butter, Cocoa Mass, Lactose (Cows' Milk), Skimmed Cows' Milk Powder, Emulsifier: Lecithins, Flavouring), Sunflower Oil (Sunflower Oil, Antioxidant: Tocopherol-Rich Extract), Corn Flakes (6%) (Maize, Sugar, Barley Malt Extract, Salt, Emulsifier: Mono- and Diglycerides of Fatty Acids), Cereal Crisp (6%) (Rice Flour, Wheat Flour, Sugar, Malted Wheat Flour, Salt, Caramelised Sugar Powder), Coconut Powder, Fat Reduced Cocoa Powder, Corn Starch, Flavouring

24 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 Flakes & Clusters nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 130 kcal, or 188 kcal with 125ml of semi-skimmed milk. Per 100g it is 432 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 5.3g of sugar, of which 5.1g is free sugar, about 1.3 teaspoons.

How much free sugar is that for a child?+

A 30g bowl is 27% of the 19g daily free sugar limit for a child aged 4 to 6, 21% of the 24g limit for a child aged 7 to 10, and 17% of the 30g limit for an adult.

How much fibre and protein does it have?+

A 30g bowl provides 2.1g of fibre and 2.8g of protein. Adults are advised to eat 30g of fibre a day.

How much salt is in a bowl?+

A 30g bowl contains 0.13g 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 lactose, emulsifier, lecithin, flavouring, mono- and diglycerides, caramelised sugar, corn starch.

Is it healthy?+

Under the UK government's 2018 nutrient profiling model it scores 9. 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.