Fruit & Fibre Flakes

Fruit & Fibre Flakes by M&S Food has 382 kcal per 100 g. One serving (45 g) is about 172 kcal.

Fruit & Fibre Flakes contains 9.1 g of protein per 100 g — about 4.1 g per 45 g serving.

Yes — carbohydrates provide 76% of its calories (69 g per 100 g, of which 19 g is sugar). It also delivers 9.2 g of fiber.

Yes — 19 g of sugar per 100 g, roughly 5 teaspoons. Sugar makes up 28% of its carbohydrates.

Yes — just 112 mg per 100 g (5% of the daily value), which qualifies as low sodium.

It provides 9.2 g of fiber per 100 g — 33% of the daily value, making it a high-fiber food.

Nutri-Score weighs negatives (calories, sugar, saturated fat, sodium) against positives (fiber, protein) per 100 g. Points against come from calorie density (382 kcal), sugar (19 g), saturated fat (3.7 g); points in favor come from fiber (9.2 g), protein (9.1 g). Overall that places it in band B.

About 26 g of Fruit & Fibre Flakes equals 100 kcal. It is energy-dense, so small amounts add up quickly.