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Subway Quaker Oats Golden Syrup: calories, sugar and salt
Per pot of Subway Quaker Oats Golden Syrup contains 311 kcal, 18g of sugar (4.5 teaspoons) and 0.5g of salt. It is classified as NOVA 3 under the NOVA food processing classification system.
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Nutrition in Subway Quaker Oats Golden Syrup
Subway Quaker Oats Golden Syrup contains 311 kcal, 5.6g of fat (1.2g saturated), 55g of carbohydrate (18g sugar), 8.6g of protein and 0.5g of salt per per pot.
Nutrition by serving: Subway Quaker Oats Golden Syrup
Serving
Calories
Salt
Sugar
= teaspoons
Carbs
Protein
Per pot
311 kcal
0.5g
18g
4.5 tsp
55g
8.6g
Salt amber above 20% of 6g adult daily limit, red above 75%. Sugar in teaspoons at 4g each.
Sugar in Subway Quaker Oats Golden Syrup
Sugar by portion: Subway Quaker Oats Golden Syrup
Portion
Adult (female) 30g
Adult (male) 30g
Age 11 to 17 30g
Age 7 to 10 24g
Age 4 to 6 19g
Per pot
18g 60%
18g 60%
18g 60%
18g 75%
18g 95%
Teaspoons
4.5 tsp
Percentage shown is % of daily reference intake for each age group.
Salt in Subway Quaker Oats Golden Syrup
Salt by portion: Subway Quaker Oats Golden Syrup
Portion
Adult (female) 6g
Adult (male) 6g
Age 11 to 17 6g
Age 7 to 10 5g
Age 4 to 6 3g
Per pot
0.5g 8%
0.5g 8%
0.5g 8%
0.5g 10%
0.5g 17%
Percentage shown is % of daily reference intake for each age group.
Calories in Subway Quaker Oats Golden Syrup
Calories by portion: Subway Quaker Oats Golden Syrup
Portion
Adult (female) 2000 kcal
Adult (male) 2500 kcal
Age 11 to 17 1936 kcal
Age 7 to 10 1553 kcal
Age 4 to 6 1291 kcal
Per pot
311 kcal 16%
311 kcal 12%
311 kcal 16%
311 kcal 20%
311 kcal 24%
Percentage shown is % of daily reference intake for each age group.
Saturated fat in Subway Quaker Oats Golden Syrup
Saturated fat by portion: Subway Quaker Oats Golden Syrup
Portion
Adult (female) 20g
Adult (male) 30g
Age 11 to 17 20g
Age 7 to 10 18g
Age 4 to 6 16g
Per pot
1.2g 6%
1.2g 4%
1.2g 6%
1.2g 7%
1.2g 8%
Percentage shown is % of daily reference intake for each age group.
UPF classification: is Subway Quaker Oats Golden Syrup ultra-processed?
NOVA 3: processed food
Oat porridge with golden syrup flavouring — NOVA 3 processed culinary preparation.
The NOVA classification system groups foods by the extent and purpose of processing. NOVA 4 covers products containing industrial additives not typically used in home cooking.
Ingredients
Ingredients
Rolled oats, water, golden syrup flavouring, milk.
Allergens at a glance
Allergen information: Subway Quaker Oats Golden Syrup
Milk
Present
Wheat / Gluten
Present
Egg
Not present
Soya
Not present
Peanuts
Not present
Tree Nuts
Not present
Fish
Not present
Shellfish
Not present
Celery
Not present
Mustard
Not present
Sesame
Not present
Lupin
Not present
Molluscs
Not present
Sulphur Dioxide / Sulphites
Not present
All food is freshly prepared in Subway's kitchens. EGG, FISH, MILK, SESAME, SOYA, TREE NUTS, cereals containing GLUTEN, SULPHITES, CELERY and MUSTARD are handled in store and cross-contamination cannot be guaranteed. Always check with store staff if you have an allergy.
Frequently asked questions
Per pot of Subway Quaker Oats Golden Syrup contains 311 kcal — 16% of the adult 2,000 kcal daily reference intake.
Per pot contains 18g of sugar — 4.5 teaspoons.
Per pot contains 0.5g of salt.
Per pot contains 8.6g of protein — 17% of the adult 50g daily reference intake.
Quaker Oats Golden Syrup contains: Wheat / Gluten, Milk. All food is freshly prepared in Subway's kitchens. EGG, FISH, MILK, SESAME, SOYA, TREE NUTS, cereals containing GLUTEN, SULPHITES, CELERY and MUSTARD are handled in store and cross-contamination cannot be guaranteed. Always check with store staff if you have an allergy.
Quaker Oats Golden Syrup is classified as NOVA 3. Oat porridge with golden syrup flavouring — NOVA 3 processed culinary preparation.
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Source: Source: Subway UK official Nutritional Information guide (September 2025) and Allergen Information guide (May 2026). FatSecret UK and CalorieKing used for cross-reference. Nutrition shown for standard build on Hearty Italian Bread with standard salad, no sauce, unless otherwise stated. NOVA classification from ingredient list at time of writing. For guidance only, not medical advice.
