Tesco Easy Oats Golden Syrup Porridge Sachets: calories, sugar and nutrition

Tesco Easy Oats Golden Syrup Porridge Sachets, creamy golden syrup porridge in a white bowl with milk, nutrition and calories

A 30g bowl of Tesco Easy Oats Golden Syrup Porridge Sachets contains 112 kcal, 5.2g of sugar (all of it free sugar), 2.3g of fibre and 3.3g of protein. With 125ml of semi-skimmed milk the bowl comes to 170 kcal and 11.1g of total sugar. It is classed as NOVA 4 (ultra-processed).

Nutrition by portion size

Full nutrition by portion: Easy Oats Golden Syrup Porridge Sachets

Per	Child bowl 25g	Standard bowl 30g	Pack serving 36g	Generous bowl 45g	100g
Energy	93 kcal	112 kcal	134 kcal	167 kcal	372 kcal
Fat	1.5g	1.8g	2.2g	2.7g	6.0g
Saturates	0.3g	0.4g	0.4g	0.5g	1.2g
Carbs	16.4g	19.6g	23.5g	29.4g	65.4g
Total sugar	4.3g	5.2g	6.3g	7.8g	17.4g
Free sugar	4.3g	5.2g	6.3g	7.8g	17.4g
Fibre	1.9g	2.3g	2.8g	3.5g	7.8g
Protein	2.7g	3.3g	3.9g	4.9g	10.9g
Salt	0.01g	0.02g	0.02g	0.03g	0.06g

Cereal only, before milk. This is a Tesco own-brand cereal. Tesco gives figures for the sachet made up with 180ml of semi-skimmed milk, so Boone has taken the milk out and converted the per-sachet values to per 100g of the dry contents of the 36g sachet. 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 Tesco 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	9%	7%	6%	6%
Free sugar	27%	22%	17%	17%
Salt	1%	0%	0%	0%
Saturated fat	3%	2%	2%	2%

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 17.4g of sugar per 100g in Easy Oats Golden Syrup Porridge Sachets counts as free sugar, because it comes from added sugars rather than whole fruit or milk. A 30g bowl gives 5.2g, about 1.3 teaspoons.

Is it ultra-processed?

Easy Oats Golden Syrup Porridge Sachets is classed as NOVA 4, ultra-processed, because its ingredients include flavouring. These are industrial ingredients you would not use in a home kitchen. 1 of its 3 ingredients is 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 (81%), Sugar, Flavourings

3 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	Not listed
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.

Tesco Easy Oats Golden Syrup Porridge Sachets nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 112 kcal, or 170 kcal with 125ml of semi-skimmed milk. Per 100g it is 372 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 5.2g of sugar, all of it 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, 22% 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 2.3g of fibre and 3.3g of protein. Adults are advised to eat 30g of fibre a day.

How much salt is in a bowl?+

A 30g bowl contains 0.02g of salt, less than 1% of the 6g adult daily maximum and 1% 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 flavouring.

Is it healthy?+

Under the UK government's 2018 nutrient profiling model it scores 6. 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.