This document provides a quick guide to cereal bars and breakfast cereals, listing popular options with their nutritional information like calories, carbohydrates, sugars, fats, and proteins. It highlights that green options are more nutrient-dense with lower sugar and red options should be limited and treated occasionally.

1. EVERTON FOOTBALL CLUB ACADEMY - PARENT EDUCATION & RESOURCE PROGRAMME
“The green options are the better choices - these are more nutrient-dense options which are lower in sugar.
The red options should be avoided most of the time, however they can be included in the diet SOME of the
time as a TREAT e.g. post-match when the higher sugar content helps to replace energy stores.” -
Marcus Hannon (Academy Perfomance Nutritionist)
The Quick-Guide to Cereal
Bars and Breakfast Cereal
Cereal Bar
(per individulal bar/snack pack)
Individual Bar
Weight (g)
Calories
(kcal)
Carbohydrates
(g)
Sugar
(g)
Fat
(g)
Protein
(g)
Alpen Light Double Chocolate 19 65 11 4 1 1
Alpen Light Summer Fruits 19 64 11 4 1 1
Nature Valley Protein Salted Caramel 40 200 10 5 12 10
Kellogg's Special K Red Berry Cereals 22 84 15 7 1 1
Tracker Chocolate Chip 26 126 15 8 6 2
Belvita Strawberry & Yoghurt Crunch 51 178 27 8 6 3
Eat Natural Yoghurt Almond & Apricot 50 226 25 8 13 3
Belvita Milk & Cereal 50 220 34 10 8 4
Eat Natural Protein Bars 45 215 14 10 13 10
Alpen Fruit & Nuts Milk Chocolate 29 125 21 10 4 2
Alpen Strawberry with Yoghurt 29 120 22 10 3 1
Belvita Golden Oats Biscuits 50 220 34 11 8 4
Cadbury Brunch Chocolate Chip 50 140 21 12 5 2
Nature Valley Oats & Honey 42 192 27 12 7 3
Nature Valley Canadian Maple Syrup 42 192 27 12 7 3
Kellogg's Nutrigrain Strawberry 37 131 25 12 3 2
Cadbury Brunch Raisin 32 140 21 13 5 2
Belvita Tops Choco Hazelnut 50 228 33 13 8 4
Kellogg's Rice Krispies Squares Chocolate 36 156 27 13 5 2
Kellogg's Rice Krispie Squares 36 119 21 13 3 1
Nakd Strawberry Crunch 30 107 15 13 3 6
Go Ahead Forest Fruit Yoghurt 35 146 26 14 4 2
Belvita Cocoa Chocolate Chip 50 220 33 14 8 4
Go Ahead Raspberry Yoghurt 35 146 26 14 4 4
Nakd Cocoa Delight 35 135 17 16 5 3
Kellogg's Breakfast Bakes Chocolate Chip 45 182 30 17 6 2
Kellogg's Breakfast Bakes Raisin 45 167 30 18 4 2

2. EVERTON FOOTBALL CLUB ACADEMY - PARENT EDUCATION & RESOURCE PROGRAMME
Cereals (per 100g)
Calories
(kcal)
Carbohydrates (g)
Sugar
(g)
Fat
(g)
Protein
(g)
Oats 363 61 1 7 10
Ready Brek 374 58 1 4 12
Nestlé Shredded Wheat 367 69 1 2 12
Weetabix Oatibix 395 64 3 8 13
Weetabix 362 69 4 2 12
Weetabix Protein 360 62 5 2 19
Kellogg's Cornflakes 378 84 8 1 7
Kellogg's Rice Krispies 383 87 10 1 6
Kellogg's Bran Flakes 359 63 14 3 12
Nestlé Shreddies 364 71 15 2 11
Alpen No Added Sugar Muesli 375 65 16 6 11
Alpen Original Muesli 375 65 16 6 11
Kellogg's Special K 375 79 17 2 9
Kellogg's All Bran 334 48 18 4 14
Nestlé Cheerios 378 74 21 4 9
Jordans Country Crisp Chocolate 460 65 21 17 8
Jordans Country Crisp Strawberry 445 67 21 15 8
Weetabix Minis - Chocolate Chip 391 71 21 5 10
Quaker Oat So Simple Golden Syrup 376 67 22 7 8
Weetabix Weetos 390 75 24 5 8
Kellogg's Fruit 'N' Fibre 380 69 24 6 8
Nestlé Honey Cheerios 378 75 24 3 8
Nestlé Golden Nuggets 379 82 25 2 8
Nestlé Nesquik 381 74 25 4 8
Nestlé Cookie Crisp 383 79 25 3 7
Nestlé Curiously Cinnamon 419 74 25 10 5
Nestlé Frosted Shreddies 368 75 27 2 9
Honey Monster Puffs 379 83 29 1 7
Kellogg's Krave Cereal 445 69 30 15 7
Kellogg's Coco Pops 389 85 35 3 6
Kellogg's Crunchy Nut Cornflakes 402 82 35 5 6
Kellogg's Frosties 375 87 37 1 5
The Quick-Guide to Cereal
Bars and Breakfast Cereal