Waitrose Essential Fruit & Nut Muesli: calories, sugar and nutrition

A 30g bowl of Waitrose Essential Fruit & Nut Muesli contains 116 kcal, 5.8g of sugar (no free sugar), 2.7g of fibre and 2.9g of protein. With 125ml of semi-skimmed milk the bowl comes to 175 kcal and 11.7g of total sugar. It is classed as NOVA 3 (processed).

Nutrition by portion size

Full nutrition by portion: Essential Fruit & Nut Muesli

Per	Child bowl 25g	Standard bowl 30g	Generous bowl 45g	100g
Energy	97 kcal	116 kcal	174 kcal	387 kcal
Fat	2.7g	3.2g	4.9g	10.8g
Saturates	0.9g	1.1g	1.6g	3.5g
Carbs	14.6g	17.5g	26.2g	58.2g
Total sugar	4.9g	5.8g	8.8g	19.5g
Free sugar	0.0g	0.0g	0.0g	0.0g
Fibre	2.2g	2.7g	4.0g	8.9g
Protein	2.4g	2.9g	4.4g	9.7g
Salt	0.01g	0.01g	0.01g	0.03g

Cereal only, before milk. This is a Waitrose own-brand cereal. Waitrose gives a pack serving of 45g. Free sugar is Boone's calculation: apart from a little barley malt extract in its toasted flakes it has no added sugars: its sugar comes from the whole dried fruit and grains in it. All other figures are from the Waitrose 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	0%	0%	0%	0%
Salt	0%	0%	0%	0%
Saturated fat	8%	7%	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

Essential Fruit & Nut Muesli has 19.5g of sugar per 100g but no free sugar. Apart from a little barley malt extract in its toasted flakes it has no added sugars: its sugar comes from the whole dried fruit and grains in it. None of it counts towards the NHS daily free sugar limit.

Is it ultra-processed?

Essential Fruit & Nut Muesli is classed as NOVA 3, processed. It is made from grains or other whole foods with culinary ingredients such as sugar, salt, oil or malt extract added, but none of the industrial ingredients that mark a food as ultra-processed.

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, wholegrain wheat flakes, wholegrain toasted malted wheat flakes (wheat, barley malt extract), barley flakes, sultanas (12%), raisins (6%), toasted coconut (5%), roasted hazelnuts (4%), whole almonds (4%), sunflower seeds (3%), dried diced apricots (apricots, preservative (sulphur dioxide)), golden raisins (3%) (golden raisins, preservative (sulphur dioxide)), chopped dates (2%)

15 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	Contains
Celery	Not listed
Mustard	Not listed
Sesame	Not listed
Sulphur dioxide and sulphites	Contains
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.

Waitrose Essential Fruit & Nut Muesli nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 116 kcal, or 175 kcal with 125ml of semi-skimmed milk. Per 100g it is 387 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 5.8g of sugar and no free sugar. Apart from a little barley malt extract in its toasted flakes it has no added sugars: its sugar comes from the whole dried fruit and grains in it.

How much free sugar is that for a child?+

None. It has no free sugar, so it adds nothing to the daily free sugar limit at any age.

How much fibre and protein does it have?+

A 30g bowl provides 2.7g of fibre and 2.9g of protein. Adults are advised to eat 30g of fibre a day.

How much salt is in a bowl?+

A 30g bowl contains 0.01g of salt, less than 1% of the 6g adult daily maximum and less than 1% of the 3g limit for a child aged 4 to 6.

Is it ultra-processed?+

It is classed as NOVA 3 (processed) based on its ingredient list.

Is it healthy?+

Under the UK government's 2018 nutrient profiling model it scores -8. A food needs to score 4 or more to be classed as less healthy, so it would not be. The 2018 model has been published but is not yet the basis of the advertising and promotion rules.