42 %
Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.
How many calories are in fruit and fibre type breakfast cereal?
139kcal
in a 40 g bowl
348 kcal per 100 g.
Source: UK CoFID 2021, record 11-779, 10 analysed samples. Checked 5 October 2026.
2.3 gFat
3.2 gProtein
3.4 gFibre
42 %Daily folate
What’s in a 40 g bowl
More than half of a bowl is carbohydrate, 10.5 g of it sugars and 17.6 g starch.
- 2.3 gFat
- 3.2 gProtein
- 28.1 gCarbohydrate
- 3.4 gFibre
- 2.3 gWater
- 0.6 gMinerals and the rest
About average for breakfast cereals
Fruit and fibre type breakfast cereal is 348 kcal per 100 g. The 24 breakfast cereals in this database average 304.
Fruit and fibre type breakfast cereal348
Breakfast cereals average304
High in fibre
8.6 g of fibre per 100 g; the UK “high fibre” line is 6 g.
Fibre, per bowl3.4 g
Protein, per bowl3.2 g
Vitamins and minerals in fruit and fibre type breakfast cereal
Nine of the 18 reach the “high in” level, led by folate.
Show all 18 with amounts
Folate0.084 mg, 42 %
Niacin (vitamin B3)6 mg, 37 %
Vitamin B60.52 mg, 37 %
Thiamin (vitamin B1)0.4 mg, 36 %
Riboflavin (vitamin B2)0.48 mg, 34 %
Manganese0.66 mg, 33 %
Iron4.4 mg, 31 %
Chloride196 mg, 25 %
Copper0.16 mg, 16 %
Phosphorus83.6 mg, 12 %
Potassium178 mg, 8.9 %
Magnesium28.4 mg, 7.6 %
Zinc0.52 mg, 5.2 %
Vitamin E0.54 mg, 4.5 %
Selenium0.0016 mg, 2.9 %
Biotin0.0012 mg, 2.4 %
Calcium18.8 mg, 2.4 %
Iodine0.0008 mg, 0.5 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What fruit and fibre type breakfast cereal doesn’t give you. And where to find it.
No recorded vitamin C or vitamin A, and only 1.3 % of the iodine reference intake per 100 g.
Vitamin C
Tracein fruit and fibre type breakfast cereal
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
Tracein fruit and fibre type breakfast cereal
Find it inLiver, calf, fried3152 % per 100 g
Iodine
1.3%in fruit and fibre type breakfast cereal, per 100 g
Find it inSeaweed, kombu, dried, raw293780 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Fruit and fibre type breakfast cereal against other breakfast cereals
Fruit and fibre type breakfast cereal comes second for folate here, just behind breakfast cereal (malted flake, fortified).
0.3mg
0.21mg
0.171mg
0.17mg
0.15mg
0.09mg
Breakfast cereal, fruit and fibre type, fortifiedthis page
All values per 100 g, from the same dataset. Differences are against fruit and fibre type breakfast cereal.
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Questions about fruit and fibre type breakfast cereal
The questions people ask about fruit and fibre type breakfast cereal, answered from the dataset.
How many calories are in a portion of fruit and fibre type breakfast cereal?
A typical portion (40 g, a bowl before milk) gives 139 kcal. Per 100 g the figure is 348 kcal.
Is fruit and fibre type breakfast cereal high in folate?
Yes. Breakfast cereal, fruit and fibre type, fortified has 0.21 mg folate per 100 g, 105 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does fruit and fibre type breakfast cereal have most of?
By share of the daily reference intake: folate (0.21 mg, 105 %), niacin (14.9 mg, 93 %) and vitamin B6 (1.3 mg, 93 %) per 100 g.
Is fruit and fibre type breakfast cereal high in fibre?
Yes. 8.6 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-779, Breakfast cereal, fruit and fibre type, fortified, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient survey of breakfast cereals, 2004; and industry data, 2013. Values are per 100 g of the edible part; a bowl is 40 g, a bowl before milk, the usual UK portion for breakfast cereals. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 24 breakfast cereals kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Muesli). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More breakfast cereals
From the same group, with calories per 100 g, and the foods with the most folate.
More breakfast cereals
- Breakfast cereal, puffed wheat, honey coated, fortified355 kcal
- Breakfast cereal, rice, toasted/crisp, fortified374 kcal
- Porridge112 kcal
- Breakfast cereal, cornflakes, crunchy / honey nut coated, fortified384 kcal
- Breakfast cereal, crunchy clusters type, without nuts, unfortified399 kcal
- Breakfast cereal, instant hot oat, plain, raw, fortified352 kcal
- All 24 breakfast cereals