Waitrose Fruit & Fibre Wheat Flakes: calories, sugar and nutrition

A 30g bowl of Waitrose Fruit & Fibre Wheat Flakes contains 114 kcal, 6.5g of sugar (2.8g of free sugar), 2.5g of fibre and 2.4g of protein. With 125ml of semi-skimmed milk the bowl comes to 173 kcal and 12.3g of total sugar. It is classed as NOVA 4 (ultra-processed).

Nutrition by portion size

Full nutrition by portion: Fruit & Fibre Wheat Flakes

Per	Child bowl 25g	Standard bowl 30g	Pack serving 40g	Generous bowl 45g	100g
Energy	95 kcal	114 kcal	152 kcal	171 kcal	380 kcal
Fat	1.7g	2.0g	2.7g	3.0g	6.7g
Saturates	0.9g	1.1g	1.5g	1.7g	3.7g
Carbs	17.0g	20.4g	27.2g	30.6g	67.9g
Total sugar	5.4g	6.5g	8.6g	9.7g	21.5g
Free sugar	2.3g	2.8g	3.7g	4.2g	9.3g
Fibre	2.0g	2.5g	3.3g	3.7g	8.2g
Protein	2.0g	2.4g	3.2g	3.6g	7.9g
Salt	0.11g	0.13g	0.17g	0.19g	0.43g

Cereal only, before milk. This is a Waitrose own-brand cereal. Waitrose gives a pack serving of 40g. Free sugar is Boone's calculation: total sugar less 12.2g from whole dried fruit (fruit estimated where the pack gives no percentage). 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	15%	12%	9%	9%
Salt	4%	3%	2%	2%
Saturated fat	9%	7%	6%	6%

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 21.5g of sugar per 100g in Fruit & Fibre Wheat Flakes, Boone counts 9.3g as free sugar. The rest (12.2g) is sugar in whole dried fruit, which the NHS limit does not count. Method: total sugar less 12.2g from whole dried fruit (fruit estimated where the pack gives no percentage).

Is it ultra-processed?

Fruit & Fibre Wheat Flakes 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 12 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

Toasted wheat flakes (72%) (wholegrain wheat, sugar, barley malt extract, salt, niacin, vitamin E, pantothenic acid (B5), iron, thiamin (B1), riboflavin (B2), pyridoxine (B6), folic acid, vitamin D, cobalamin (B12)), mixed fruits (26%) (raisins, sweetened dried banana [banana, coconut oil, sugar, flavouring], dried coconut, dried sliced apple), roasted hazelnuts (2%)

12 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	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.

Waitrose Fruit & Fibre Wheat Flakes nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 114 kcal, or 173 kcal with 125ml of semi-skimmed milk. Per 100g it is 380 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 6.5g of sugar, of which 2.8g is free sugar, about 0.7 teaspoons.

How much free sugar is that for a child?+

A 30g bowl is 15% of the 19g daily free sugar limit for a child aged 4 to 6, 12% of the 24g limit for a child aged 7 to 10, and 9% of the 30g limit for an adult.

How much fibre and protein does it have?+

A 30g bowl provides 2.5g of fibre and 2.4g 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 flavouring.

Is it healthy?+

Under the UK government's 2018 nutrient profiling model it scores 8. 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.