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Pret Breakfast: calories, sugar and salt for every item

Sugar is the figure to watch here. Pret A Manger Bircher Muesli carries 27g of free sugar, 143% of the daily limit for a child aged 4 to 6 and 90% of an adult’s.

The 28 items in this section range from 144 kcal for Pret A Manger Side Porridge up to 503 kcal for Pret A Manger Ultimate Breakfast Ciabatta. Boone separates free sugars from the sugars that occur naturally in milk and whole fruit where it can, and measures every figure against the guideline for a specific age and sex rather than an adult average.

Pret A Manger Acai & Almond Butter Bowl, acai bowl with granola, banana, almonds and blueberries in a small bowl, nutrition and calories

Pret A Manger Acai & Almond Butter Bowl

338
calories ·
26
g
sugar (
6.4
tsp) ·
0.2
g salt ·
8.1
g protein
85
% of an adult's daily free (added) sugar
Pret A Manger All Butter Croissant, all-butter croissant on a white plate, nutrition and calories

Pret A Manger All Butter Croissant

291
calories ·
4.5
g
sugar (
1.1
tsp) ·
0.68
g salt ·
6.5
g protein
15
% of an adult's daily free (added) sugar
Pret A Manger Almond Croissant, almond croissant with flaked almonds on a white plate, nutrition and calories

Pret A Manger Almond Croissant

382
calories ·
14
g
sugar (
3.6
tsp) ·
0.53
g salt ·
7.8
g protein
48
% of an adult's daily free (added) sugar
Pret A Manger Bacon & Egg Mayo Breakfast Baguette, bacon and egg mayo breakfast baguette on a white plate, nutrition and calories

Pret A Manger Bacon & Egg Mayo Breakfast Baguette

348
calories ·
1.5
g
sugar (
0.4
tsp) ·
1.89
g salt ·
17
g protein
5
% of an adult's daily free (added) sugar
Pret A Manger Banana Cinnamon Porridge, banana and cinnamon porridge in a deep bowl, nutrition and calories

Pret A Manger Banana Cinnamon Porridge

283
calories ·
20
g
sugar (
5.1
tsp) ·
0.19
g salt ·
9
g protein
68
% of an adult's daily free (added) sugar
Pret A Manger Bircher Muesli, Bircher muesli with pomegranate and pistachios in a small bowl, nutrition and calories

Pret A Manger Bircher Muesli

336
calories ·
33
g
sugar (
6.8
tsp) ·
0.27
g salt ·
14
g protein
90
% of an adult's daily free (added) sugar
Pret A Manger Blueberry Balance Bowl, yogurt, oats and blueberry compote in a small bowl, nutrition and calories

Pret A Manger Blueberry Balance Bowl

318
calories ·
20
g
sugar (
3.7
tsp) ·
0.2
g salt ·
13
g protein
49
% of an adult's daily free (added) sugar
Pret A Manger British Sausages, Pret's Baked Beans & Egg Pot, sausage, baked beans and poached egg in a small bowl, nutrition and calories

Pret A Manger British Sausages, Pret's Baked Beans & Egg Pot

342
calories ·
6.4
g
sugar (
1.6
tsp) ·
1.7
g salt ·
22
g protein
21
% of an adult's daily free (added) sugar
Pret A Manger Chocolate Croissant, chocolate croissant with chocolate drizzle on a white plate, nutrition and calories

Pret A Manger Chocolate Croissant

350
calories ·
16
g
sugar (
3.9
tsp) ·
0.41
g salt ·
5.9
g protein
52
% of an adult's daily free (added) sugar
Pret A Manger Cinnamon Danish, cinnamon swirl danish on a white plate, nutrition and calories

Pret A Manger Cinnamon Danish

413
calories ·
24
g
sugar (
6
tsp) ·
1.01
g salt ·
6.7
g protein
80
% of an adult's daily free (added) sugar
Pret A Manger Coconut & Quinoa Porridge, coconut and red quinoa porridge in a deep bowl, nutrition and calories

Pret A Manger Coconut & Quinoa Porridge

275
calories ·
3.2
g
sugar (
0.8
tsp) ·
0.34
g salt ·
6.1
g protein
11
% of an adult's daily free (added) sugar
Pret A Manger Five Berry Bowl, yogurt with five berry compote and granola in a small bowl, nutrition and calories

Pret A Manger Five Berry Bowl

334
calories ·
26
g
sugar (
5.2
tsp) ·
0.32
g salt ·
13
g protein
70
% of an adult's daily free (added) sugar
Pret A Manger Free-Range Egg & Avo Breakfast Baguette, egg mayo and avocado breakfast baguette on a white plate, nutrition and calories

Pret A Manger Free-Range Egg & Avo Breakfast Baguette

347
calories ·
1.7
g
sugar (
0.4
tsp) ·
2.09
g salt ·
12
g protein
6
% of an adult's daily free (added) sugar
Pret A Manger Mango & Banana Sunshine Bowl, mango and banana bowl with granola and pomegranate in a small bowl, nutrition and calories

Pret A Manger Mango & Banana Sunshine Bowl

342
calories ·
24
g
sugar (
6
tsp) ·
0.06
g salt ·
6.4
g protein
81
% of an adult's daily free (added) sugar
Pret A Manger Pain aux Raisins, pain aux raisins spiral pastry on a white plate, nutrition and calories

Pret A Manger Pain aux Raisins

358
calories ·
21
g
sugar (
5.3
tsp) ·
0.85
g salt ·
7
g protein
71
% of an adult's daily free (added) sugar
Pret A Manger Pastel De Nata, Portuguese custard tart on a white plate, nutrition and calories

Pret A Manger Pastel De Nata

157
calories ·
12
g
sugar (
3
tsp) ·
0.33
g salt ·
2.9
g protein
39
% of an adult's daily free (added) sugar
Pret A Manger Pret's Proper Porridge, plain creamy oat porridge in a deep bowl, nutrition and calories

Pret A Manger Pret's Proper Porridge

216
calories ·
6.9
g
sugar (
1.7
tsp) ·
0.18
g salt ·
8.7
g protein
23
% of an adult's daily free (added) sugar
Pret A Manger Pret's Veggie Breakfast Ciabatta, egg, mushroom, tomato and feta breakfast ciabatta on a white plate, nutrition and calories

Pret A Manger Pret's Veggie Breakfast Ciabatta

372
calories ·
6.4
g
sugar (
1.6
tsp) ·
2.12
g salt ·
17
g protein
21
% of an adult's daily free (added) sugar
Pret A Manger Roasted Mushroom, Pret's Baked Beans & Egg Pot, mushroom, baked beans and poached egg in a small bowl, nutrition and calories

Pret A Manger Roasted Mushroom, Pret's Baked Beans & Egg Pot

191
calories ·
5.7
g
sugar (
1.4
tsp) ·
1.06
g salt ·
14
g protein
19
% of an adult's daily free (added) sugar
Pret A Manger Roasted Tomato & Egg Mayo Breakfast Baguette, roasted tomato and egg mayo breakfast baguette on a white plate, nutrition and calories

Pret A Manger Roasted Tomato & Egg Mayo Breakfast Baguette

361
calories ·
5.2
g
sugar (
1.3
tsp) ·
1.88
g salt ·
14
g protein
17
% of an adult's daily free (added) sugar
Pret A Manger Sausage & Bacon Ciabatta, sausage and bacon ciabatta roll on a white plate, nutrition and calories

Pret A Manger Sausage & Bacon Ciabatta

467
calories ·
3.3
g
sugar (
0.8
tsp) ·
1.97
g salt ·
23
g protein
11
% of an adult's daily free (added) sugar
Pret A Manger Side Porridge, plain creamy oat porridge in a deep bowl, nutrition and calories

Pret A Manger Side Porridge

144
calories ·
4.6
g
sugar (
1.1
tsp) ·
0.12
g salt ·
5.8
g protein
15
% of an adult's daily free (added) sugar
Pret A Manger Smoked Salmon & Egg Mayo Breakfast Baguette, smoked salmon and egg mayo breakfast baguette on a white plate, nutrition and calories

Pret A Manger Smoked Salmon & Egg Mayo Breakfast Baguette

352
calories ·
1.5
g
sugar (
0.4
tsp) ·
2.14
g salt ·
18
g protein
5
% of an adult's daily free (added) sugar
Pret A Manger The Big Apple Bowl, yogurt with apple compote and granola in a small bowl, nutrition and calories

Pret A Manger The Big Apple Bowl

304
calories ·
29
g
sugar (
6.2
tsp) ·
0.24
g salt ·
12
g protein
82
% of an adult's daily free (added) sugar
Pret A Manger Triple Bacon Ciabatta, back bacon ciabatta roll on a white plate, nutrition and calories

Pret A Manger Triple Bacon Ciabatta

322
calories ·
2.5
g
sugar (
0.6
tsp) ·
1.36
g salt ·
18
g protein
8
% of an adult's daily free (added) sugar
Pret A Manger Triple Sausage Ciabatta, three sausage ciabatta roll on a white plate, nutrition and calories

Pret A Manger Triple Sausage Ciabatta

469
calories ·
3.7
g
sugar (
0.9
tsp) ·
1.94
g salt ·
20
g protein
12
% of an adult's daily free (added) sugar
Pret A Manger Ultimate Breakfast Ciabatta, sausage, bacon, egg and tomato breakfast ciabatta on a white plate, nutrition and calories

Pret A Manger Ultimate Breakfast Ciabatta

503
calories ·
7.1
g
sugar (
1.8
tsp) ·
2.56
g salt ·
26
g protein
24
% of an adult's daily free (added) sugar
Pret A Manger Very Berry Croissant, croissant with berry filling on a white plate, nutrition and calories

Pret A Manger Very Berry Croissant

299
calories ·
22
g
sugar (
5.5
tsp) ·
0.56
g salt ·
4.4
g protein
73
% of an adult's daily free (added) sugar

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What nutrition information is shown for Pret Breakfast?+

Each Pret Breakfast item is listed with its calories, sugar, salt, saturated fat and protein, and how much of the daily guideline it uses. Open any item for the full breakdown, ingredients and allergens.

How does the Pret Breakfast nutrition calculator work?+

Open any Pret Breakfast item and set an age and sex. The calculator shows its calories, sugar, salt, saturated fat and protein as a share of that person's daily guidelines.

Can I build a full Pret order?+

Yes. Start with any Pret Breakfast item, then add a drink, a snack or a pastry from across the Pret menu. The calculator totals the order and shows how it fits the daily guidelines for your age and sex.

How are the daily guidelines worked out for my age and sex?+

Boone uses UK government and NHS guidelines, which differ by age and sex. Saturated fat is limited to 20g a day for women and 30g for men, and free sugar to 30g for adults but 19g for children aged 4 to 6. Choosing an age and sex recalculates every figure against the right limits.

Why does the calculator show different figures for children?+

Children have lower limits for free sugar and salt and need less energy, so the same item uses a bigger share of their day. A child aged 4 to 6 has a limit of 19g of free sugar and 3g of salt, compared with 30g and 6g for an adult.

Where does Boone's Pret A Manger nutrition information come from?+

Boone uses Pret UK's published product pages on pret.co.uk (collected October 2026) and its allergen guide dated 8 September 2026, then calculates free sugar and how much of the daily guidelines each item uses for your age and sex.

Does the Pret Breakfast nutrition information include allergens?+

Yes. Each Pret Breakfast item page lists the 14 allergens Pret declares and the full ingredient list with allergens in bold. Pret says no item can be guaranteed allergen free, so always tell staff about an allergy before ordering.

Why is the sugar figure different from Pret's own nutrition information?+

Pret publishes total sugar only. NHS limits apply to free sugars, so for milk-based coffees, teas and hot chocolates Boone takes off an estimate of the milk sugar, and for whole and cut fruit it counts none. For everything else Boone counts the full figure as free sugar, which may slightly overstate items where some sugar comes naturally from vegetables, fruit or cheese.