Waitrose High Protein Nuts & Seeds Granola: calories, sugar and nutrition

A 30g bowl of Waitrose High Protein Nuts & Seeds Granola contains 135 kcal, 2.9g of sugar (all of it free sugar), 1.6g of fibre and 7.2g of protein. With 125ml of semi-skimmed milk the bowl comes to 194 kcal and 8.8g of total sugar. It is classed as NOVA 4 (ultra-processed).

Nutrition by portion size

Full nutrition by portion: High Protein Nuts & Seeds Granola

Per	Child bowl 25g	Standard bowl 30g	Pack serving 40g	Generous bowl 45g	100g
Energy	112 kcal	135 kcal	180 kcal	202 kcal	450 kcal
Fat	4.3g	5.1g	6.8g	7.7g	17.1g
Saturates	0.7g	0.8g	1.0g	1.2g	2.6g
Carbs	11.8g	14.2g	18.9g	21.3g	47.3g
Total sugar	2.4g	2.9g	3.8g	4.3g	9.6g
Free sugar	2.4g	2.9g	3.8g	4.3g	9.6g
Fibre	1.3g	1.6g	2.1g	2.3g	5.2g
Protein	6.0g	7.2g	9.6g	10.8g	24.1g
Salt	0.18g	0.22g	0.29g	0.33g	0.73g

Cereal only, before milk. This is a Waitrose own-brand cereal. Waitrose gives a pack serving of 40g. 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 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	10%	9%	7%	7%
Free sugar	15%	12%	10%	10%
Salt	7%	4%	4%	4%
Saturated fat	6%	5%	4%	4%

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 9.6g of sugar per 100g in High Protein Nuts & Seeds Granola counts as free sugar, because it comes from added sugars rather than whole fruit or milk. A 30g bowl gives 2.9g, about 0.7 teaspoons.

Is it ultra-processed?

High Protein Nuts & Seeds Granola is classed as NOVA 4, ultra-processed, because its ingredients include protein isolate, rice syrup, chicory fibre and flavouring. These are industrial ingredients you would not use in a home kitchen. 4 of its 21 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 (38%), soya protein flakes (12%) (soya protein isolate, rice flour, oat flour, barley flour, brown rice syrup), soya protein crisps (12%) (soya protein isolate, rice semolina, soya flour, salt), pumpkin seeds (7%), concentrated apple juice, rapeseed oil, oat bran, black treacle, chicory fibre, peanuts (3%), desiccated coconut, fructose, cashew nuts, whole almonds, flavouring

21 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	Contains
Soybeans	Contains
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 High Protein Nuts & Seeds Granola nutrition FAQs

How many calories are in a bowl?+

A 30g bowl contains 135 kcal, or 194 kcal with 125ml of semi-skimmed milk. Per 100g it is 450 kcal.

How much sugar is in a bowl?+

A 30g bowl contains 2.9g of sugar, all of it 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 10% of the 30g limit for an adult.

How much fibre and protein does it have?+

A 30g bowl provides 1.6g of fibre and 7.2g of protein. Adults are advised to eat 30g of fibre a day.

How much salt is in a bowl?+

A 30g bowl contains 0.22g of salt, 4% of the 6g adult daily maximum and 7% 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 protein isolate, rice syrup, chicory fibre, flavouring.

Is it healthy?+

Under the UK government's 2018 nutrient profiling model it scores 12. 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.