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The Waitrose Own-Brand Cereals With the Least Sugar, Ranked
12 of the 40 Waitrose own-brand cereals have no free sugar at all. Waitrose Free From Chocolate & Hazelnut Granola has the most, with 31.6g per 100g, or 9.5g in a 30g serving. Below are all 40 ranked from least to most free sugar, in seven groups.
Flakes ranked from least to most free sugar
All 4 Waitrose own-brand cereals in this group, ranked from least to most free sugar. Waitrose Essential Corn Flakes comes first with 5.5g of free sugar per 100g and Waitrose Special Flakes comes last with 12.3g of free sugar per 100g.
Waitrose Essential Corn Flakes
384
5.5
0.6
5
7.7
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.4
Teaspoons)
7
(
2
g per 100 calories)
6
6
5
3
0
% of an adult's daily calories
Energy and free sugars account for most of its 12 penalty points (5 and 5). It earns back credit for fibre (5). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Fruit & Fibre Wheat Flakes
380
9.3
0.43
12
7.9
kcal
g of
g protein
Calories
(
(
1
manufactured)
0.7
Teaspoons)
8
(
2.1
g per 100 calories)
6
9
5
2
8
% of an adult's daily calories
Free sugars and energy account for most of its 18 penalty points (9 and 5). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Special Flakes & Red Fruits
374
11.4
0.31
8
7.6
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.9
Teaspoons)
8
(
2
g per 100 calories)
6
11
5
2
0
% of an adult's daily calories
Free sugars and energy account for most of its 16 penalty points (10 and 5). It earns back credit for fibre (8). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Special Flakes
377
12.3
0.29
6
7.8
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.9
Teaspoons)
9
(
2.1
g per 100 calories)
6
12
5
1
0
% of an adult's daily calories
Free sugars and energy account for most of its 16 penalty points (10 and 5). It earns back credit for fibre (7). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Puffs, hoops and pops ranked from least to most free sugar
All 3 Waitrose own-brand cereals in this group, ranked from least to most free sugar. Waitrose Essential Rice Pops comes first with 4.9g of free sugar per 100g and Waitrose Choco Pops comes last with 22.2g of free sugar per 100g.
Waitrose Essential Rice Pops
385
4.9
0.53
5
7.9
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.4
Teaspoons)
10
(
2.1
g per 100 calories)
6
5
5
3
0
% of an adult's daily calories
Energy and free sugars account for most of its 12 penalty points (5 and 5). It earns back credit for fibre (2). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Essential Multigrain Hoops
382
15.6
0.42
14
9.7
kcal
g of
g protein
Calories
(
(
5
manufactured)
1.2
Teaspoons)
6
(
2.5
g per 100 calories)
6
16
6
2
36
% of an adult's daily calories
Free sugars and energy account for most of its 16 penalty points (10 and 5). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Choco Pops
393
22.2
0.4
10
6.8
kcal
g of
g protein
Calories
(
(
2
manufactured)
1.7
Teaspoons)
13
(
1.7
g per 100 calories)
6
22
4
2
20
% of an adult's daily calories
Free sugars and energy account for most of its 17 penalty points (10 and 5). It earns back credit for fibre (4). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Wheat biscuits and bran ranked from least to most free sugar
All 5 Waitrose own-brand cereals in this group, ranked from least to most free sugar. Waitrose Essential Wholewheat Biscuits comes first with 4.4g of free sugar per 100g and Waitrose Essential High Fibre Bran comes last with 12.3g of free sugar per 100g.
Waitrose Essential Wholewheat Biscuits
358
4.4
0.28
5
12
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.3
Teaspoons)
-6
(
3.4
g per 100 calories)
5
4
7
1
0
% of an adult's daily calories
Energy and free sugars account for most of its 9 penalty points (4 and 4). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Sultana Bran
346
6.7
0.51
7
8.4
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.5
Teaspoons)
3
(
2.4
g per 100 calories)
5
7
5
3
0
% of an adult's daily calories
Free sugars and energy account for most of its 13 penalty points (7 and 4). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Essential Bran Flakes
360
10.5
0.73
6
10.7
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.8
Teaspoons)
7
(
3
g per 100 calories)
5
10
6
4
0
% of an adult's daily calories
Free sugars and energy account for most of its 17 penalty points (10 and 4). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Essential Malted Wheats
361
10.6
0.42
6
11.3
kcal
g of
g protein
Calories
(
(
1
manufactured)
0.8
Teaspoons)
5
(
3.1
g per 100 calories)
5
11
7
2
17
% of an adult's daily calories
Free sugars and energy account for most of its 15 penalty points (10 and 4). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Essential High Fibre Bran
337
12.3
0.5
6
13.6
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.9
Teaspoons)
5
(
4
g per 100 calories)
5
12
8
2
0
% of an adult's daily calories
Free sugars and energy account for most of its 15 penalty points (10 and 4). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Granola ranked from least to most free sugar
All 8 Waitrose own-brand cereals in this group, ranked from least to most free sugar. Waitrose Low Sugar Berry Granola comes first with 1.1g of free sugar per 100g and Waitrose Free From Chocolate & Hazelnut Granola comes last with 31.6g of free sugar per 100g.
Waitrose Low Sugar Berry Granola
433
1.1
0.03
12
10.3
kcal
g of
g protein
Calories
(
(
2
manufactured)
0.1
Teaspoons)
-8
(
2.4
g per 100 calories)
6
1
6
0
17
% of an adult's daily calories
Energy and free sugars account for most of its 7 penalty points (5 and 1). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Low Sugar Nutty Granola
489
2.1
0.02
12
11.9
kcal
g of
g protein
Calories
(
(
2
manufactured)
0.2
Teaspoons)
2
(
2.4
g per 100 calories)
7
2
7
0
17
% of an adult's daily calories
Energy and saturated fat account for most of its 12 penalty points (6 and 4). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose High Protein Nuts & Seeds Granola
450
9.6
0.73
21
24.1
kcal
g of
g protein
Calories
(
(
4
manufactured)
0.7
Teaspoons)
12
(
5.4
g per 100 calories)
7
10
14
4
19
% of an adult's daily calories
Free sugars and energy account for most of its 20 penalty points (10 and 5). It earns back credit for fibre (8). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Simply Granola
438
14.2
0.02
6
10.4
kcal
g of
g protein
Calories
(
(
1
manufactured)
1.1
Teaspoons)
6
(
2.4
g per 100 calories)
7
14
6
0
17
% of an adult's daily calories
Free sugars and energy account for most of its 16 penalty points (10 and 5). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Raisin, Almond & Honey Granola
427
14.9
0.02
11
11
kcal
g of
g protein
Calories
(
(
2
manufactured)
1.1
Teaspoons)
7
(
2.6
g per 100 calories)
6
15
7
0
18
% of an adult's daily calories
Free sugars and energy account for most of its 17 penalty points (10 and 5). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Berry Granola
419
17.1
0.02
10
10.4
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.3
Teaspoons)
6
(
2.5
g per 100 calories)
6
17
6
0
0
% of an adult's daily calories
Free sugars and energy account for most of its 16 penalty points (10 and 5). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Banana & Papaya Granola
426
17.9
0.03
15
9.2
kcal
g of
g protein
Calories
(
(
2
manufactured)
1.3
Teaspoons)
10
(
2.2
g per 100 calories)
6
18
6
0
13
% of an adult's daily calories
Free sugars and energy account for most of its 19 penalty points (10 and 5). It earns back credit for fibre (9). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Free From Chocolate & Hazelnut Granola
441
31.6
0.14
15
9.3
kcal
g of
g protein
Calories
(
(
5
manufactured)
2.4
Teaspoons)
9
(
2.1
g per 100 calories)
7
32
6
1
33
% of an adult's daily calories
Free sugars and energy account for most of its 19 penalty points (10 and 5). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Muesli ranked from least to most free sugar
All 8 Waitrose own-brand cereals in this group, ranked from least to most free sugar. Waitrose Bircher Muesli comes first with 0g of free sugar per 100g and Waitrose Essential Fruit Muesli comes last with 8.6g of free sugar per 100g.
Waitrose Bircher Muesli
377
0
0.08
5
10.5
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-9
(
2.8
g per 100 calories)
6
0
6
0
0
% of an adult's daily calories
Energy and saturated fat account for most of its 6 penalty points (5 and 1). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Duchy Organic Muesli with Raisins & Almonds
373
0
0.03
5
9.6
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-10
(
2.6
g per 100 calories)
6
0
6
0
0
% of an adult's daily calories
Energy and saturated fat account for most of its 5 penalty points (4 and 1). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Essential Fruit & Nut Muesli
387
0
0.03
15
9.7
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-8
(
2.5
g per 100 calories)
6
0
6
0
0
% of an adult's daily calories
Energy and saturated fat account for most of its 8 penalty points (5 and 3). It earns back credit for fibre (10), protein (5) and fruit, vegetables, nuts and seeds (1).
% of ingredients are manufactured
Waitrose Multigrain Muesli Base
412
0
0.03
6
14
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-8
(
3.4
g per 100 calories)
6
0
8
0
0
% of an adult's daily calories
Energy and saturated fat account for most of its 7 penalty points (5 and 2). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Nutty Muesli
419
0
0.03
9
12.8
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-9
(
3.1
g per 100 calories)
6
0
8
0
0
% of an adult's daily calories
Energy and saturated fat account for most of its 6 penalty points (5 and 1). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Berry Muesli
349
3.2
0.03
15
8
kcal
g of
g protein
Calories
(
(
1
manufactured)
0.2
Teaspoons)
-7
(
2.3
g per 100 calories)
5
3
5
0
7
% of an adult's daily calories
Energy and free sugars account for most of its 7 penalty points (4 and 3). It earns back credit for fibre (10) and protein (4).
% of ingredients are manufactured
Waitrose Free From Gluten Muesli
365
5.5
0
9
10.7
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.4
Teaspoons)
-6
(
2.9
g per 100 calories)
5
6
6
0
0
% of an adult's daily calories
Free sugars and energy account for most of its 10 penalty points (5 and 4). It earns back credit for fibre (10), protein (5) and fruit, vegetables, nuts and seeds (1).
% of ingredients are manufactured
Waitrose Essential Fruit Muesli
347
8.6
0.07
18
7.5
kcal
g of
g protein
Calories
(
(
1
manufactured)
0.6
Teaspoons)
4
(
2.2
g per 100 calories)
5
9
4
0
6
% of an adult's daily calories
Free sugars and energy account for most of its 14 penalty points (9 and 4). It earns back credit for fibre (9) and fruit, vegetables, nuts and seeds (1). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Clusters and crunch ranked from least to most free sugar
All 3 Waitrose own-brand cereals in this group, ranked from least to most free sugar. Waitrose Nut Crisp comes first with 18.8g of free sugar per 100g and Waitrose Triple Chocolate Crisp comes last with 21.6g of free sugar per 100g.
Waitrose Nut Crisp
460
18.8
0.02
14
9.5
kcal
g of
g protein
Calories
(
(
1
manufactured)
1.4
Teaspoons)
9
(
2.1
g per 100 calories)
7
19
6
0
7
% of an adult's daily calories
Free sugars and energy account for most of its 19 penalty points (10 and 6). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Mixed Berry Crisp
436
19.7
0.02
13
8.1
kcal
g of
g protein
Calories
(
(
1
manufactured)
1.5
Teaspoons)
8
(
1.9
g per 100 calories)
7
20
5
0
8
% of an adult's daily calories
Free sugars and energy account for most of its 17 penalty points (10 and 5). It earns back credit for fibre (9). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Triple Chocolate Crisp
444
21.6
0.03
18
8.4
kcal
g of
g protein
Calories
(
(
5
manufactured)
1.6
Teaspoons)
10
(
1.9
g per 100 calories)
7
22
5
0
28
% of an adult's daily calories
Free sugars and energy account for most of its 20 penalty points (10 and 5). It earns back credit for fibre (10). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Porridge oats, sachets and pots ranked from least to most free sugar
All 9 Waitrose own-brand cereals in this group, ranked from least to most free sugar. Waitrose Duchy Organic Jumbo Rolled Oats comes first with 0g of free sugar per 100g and Waitrose Apple & Blueberry Porridge Pot comes last with 15.2g of free sugar per 100g.
Waitrose Duchy Organic Jumbo Rolled Oats
372
0
0
1
12.2
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-10
(
3.3
g per 100 calories)
6
0
7
0
0
% of an adult's daily calories
Energy and saturated fat account for most of its 5 penalty points (4 and 1). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Essential Porridge Oats
372
0
0
1
12.2
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-10
(
3.3
g per 100 calories)
6
0
7
0
0
% of an adult's daily calories
Energy and saturated fat account for most of its 5 penalty points (4 and 1). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Free From Gluten Free Porridge Oats
358
0
0
1
13.2
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-10
(
3.7
g per 100 calories)
5
0
8
0
0
% of an adult's daily calories
Energy and saturated fat account for most of its 5 penalty points (4 and 1). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Original Instant Porridge Oats
372
0
0
1
12.2
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-10
(
3.3
g per 100 calories)
6
0
7
0
0
% of an adult's daily calories
Energy and saturated fat account for most of its 5 penalty points (4 and 1). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Original Porridge Pot
370
0
0.21
2
17.3
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-9
(
4.7
g per 100 calories)
6
0
10
1
0
% of an adult's daily calories
Energy and saturated fat account for most of its 6 penalty points (4 and 1). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Porridge Oats with Wheatbran
360
0
0.02
2
13.1
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-10
(
3.6
g per 100 calories)
5
0
8
0
0
% of an adult's daily calories
Energy and saturated fat account for most of its 5 penalty points (4 and 1). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Scottish Porridge Oats
372
0
0
1
12.2
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-10
(
3.3
g per 100 calories)
6
0
7
0
0
% of an adult's daily calories
Energy and saturated fat account for most of its 5 penalty points (4 and 1). It earns back credit for fibre (10) and protein (5).
% of ingredients are manufactured
Waitrose Golden Syrup Porridge Pot
375
10.2
0.14
4
15.1
kcal
g of
g protein
Calories
(
(
1
manufactured)
0.8
Teaspoons)
8
(
4
g per 100 calories)
6
10
9
1
25
% of an adult's daily calories
Free sugars and energy account for most of its 16 penalty points (10 and 5). It earns back credit for fibre (8). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Waitrose Apple & Blueberry Porridge Pot
368
15.2
0.11
6
13
kcal
g of
g protein
Calories
(
(
1
manufactured)
1.1
Teaspoons)
7
(
3.5
g per 100 calories)
6
15
8
1
17
% of an adult's daily calories
Free sugars and energy account for most of its 15 penalty points (10 and 4). It earns back credit for fibre (8). Its protein does not count, because it scores 11 or more penalty points.
% of ingredients are manufactured
Cereals are ranked by free sugar per 100g, not total sugar. Free sugars are the sugars NHS daily limits apply to: added sugar, honey, syrups and fruit juice. Sugar that comes from whole or dried fruit and from milk is not free sugar, so a fruit muesli can have plenty of total sugar but less free sugar.
Boone works out free sugar from the ingredients list and nutrition panel on Waitrose own-brand listings. The percentages are for a 30g serving against the daily limit for the age you pick: 30g for anyone 11 or over, 24g for 7 to 10 year olds and 19g for 4 to 6 year olds. Milk is not included.