A Teaspoon Guide to US Breakfast Cereals 2010

A Teaspoon Guide to US
Breakfast Cereals
In Sweet Poison, I set out five golden rules for people wanting to avoid
fructose in their diet. Rule #4 is ‘Watch out for breakfast’. I say in the book
that because many breakfast cereals are prepackaged, it’s very hard to know
how much sugar you are really eating.

The following lists set out the biggest brand cereals on sale in the US that
have the least sugar (the Best 10), those that have the most sugar (the Worst
10) and a complete listing of all of them. The complete listing also includes a
handy teaspoon reckoner so you can see how many spoonfuls of sugar you
will get in a standard serve of that cereal.

The Best 10
Variations on unlfavoured Oats, Grits and Wheat are the way to go for a low sugar breakfast,
provided of course you don’t add the sugar (or honey) yourself.

1 General Mills Fiber One 0.0%

Malt-O-Meal Hot Wheat (Original &
Creamy)
Quaker Puffed Rice, Puffed Wheat,
Original Instant Oatmeal, Organic
Instant Oatmeal, Instant Grits (all
except Cheese Lovers) and Quick Grits
Nature’s Path Puffed Kamut, Rice,
Wheat and Millet
Better Oats Oat Revolution
Mom’s Best Naturals Toasted Wheat
Fuls, Old Fashioned Oats & Quick Oats
Post Shredded Wheat (Original)
2 Kellogg’s Unfrosted Mini-Wheat 1.7%
3 Quaker Weight Control Instant Oatmeal 2.2%
(all three flavours)*^
4 Quaker Quick Oats, Old Fashioned Oats 2.5%
& Steel Cut Oats
5 Cheerios Toasted Whole Grain 3.6%
Oats
Quaker Cheese Lovers Instant
Grits
6 Kashi 7 Whole Grain Nuggets 5.2%
7 Weetabix Whole Grain Biscuit 5.7%
8 Nature’s Path Crispy Rice 6.7%
9 Kellogg’s Special K Protein Plus 6.9%

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A Teaspoon Guide to US Breakfast Cereals 2010
10 Kellogg’s Corn Flakes 7.1%
* Contains Ace K
^ Contains Sucralose

The Worst 10
The usual suspects fill-up the list of cereals with the highest amount of sugar. One small
bowl (1¾oz or 50g) of Mom’s Best Naturals Honey-ful Wheat will deliver six and a half
teaspoons of sugar. Whenever you see Honey, Marshmallows or Sultanas in the name of a
cereal (or even on the label), it’s usually a good idea to carefully check the sugar content.

1 Mom’s Best Naturals Honey-ful Wheat 55.6%

Malt-O-Meal Golden Puffs
Kellogg’s Honey Smacks
2 Post Golden Crisp 51.9%
3 Malt-O-Meal Coco Roos 50.0%
4 Malt-O-Meal Apple Zings 48.5%
5 Malt-O-Meal Corn Bursts 48.4%
6 Kellogg’s Marshmallow Fruit Loops 48.3%
7 Malt-O-Meal Tootie Fruities 46.9%
8 Malt-O-Meal Dyno-Bites 44.8%
9 Quaker Honey Graham Oh’s 44.4%
General Mills Count Chocula
10 Mom’s Best Naturals Mallow Oats 43.3%
Malt-O-Meal Marshmallow Mateys
Malt-O-Meal Colossal Crunch
Kellogg’s Smorz

The Complete List

The complete listing for Breakfast Cereals is broken down by the brand (or sub-brand in the
case of General Mills) name of the Cereal. The first column tells you approximately how
many teaspoons of sugar you will consume if you eat a 1¾oz (50g) bowl of the cereal. Not
all cereals weigh the same for a given volume. A bowl of cornflakes will be lighter than the
same size bowl of Granola, but to make the comparison meaningful I have calculated all the
servings on the basis of a a 1¾oz (50g) bowl. For most cereals that represents about the
amount that a child would consume. An adult could safely double the amount of sugar as a
rough rule of thumb. I have also included the exact percentage of the cereal which is sugar
(by weight) in the far right column.

Since the sugar in cereals is either added table sugar, high fructose corn syrup or fruit sugar,
all of which are half (or more) fructose (which is the same as the sugar in your cupboard), I
have not adjusted the sugar quantities which appear on the labels.

2 © 2007-2010 Morton Gillespie Pty Ltd - David Gillespie.

A Teaspoon Guide to US Breakfast Cereals 2010

Teaspoons of Sugar in a 1¾oz Percentage Sugar by

Product
(50g) Serve Weight

Better Oats
4.1 Oat Revolution Apples & Cinnamon 34.3%

3.9 Oat Revolution Cinnamon & Spice 32.6%

3.6 Oat Revolution Cinnamon Roll 30.2%

0.0 Oat Revolution Classic 0.0%

3.6 Oat Revolution Maple & Brown Sugar 30.2%

3.4 Oat Revolution Maple & Cream 28.6%

4.1 Oat Revolution Peaches & Cream 34.3%

4.4 Oat Revolution Raisins & Spice 37.2%

4.1 Oat Revolution Strawberries & Cream 34.3%

Oat Revolution, Thick & Hearty Apples &
3.4 Cinnamon
28.6%
Oat Revolution, Thick & Hearty Maple &
3.0 Brown Sugar
25.6%

Cascadian Farm
3.5 Cinnamon Crunch 29.6%

3.5 Cinnamon Raisin Granola 29.1%

3.2 Clifford Crunch 26.7%

3.2 Dark Chocolate Almond Granola 26.9%

1.8 Flax Right Pomegranate Raspberry Clusters 14.8%

3.2 Fruit and Nut Granola 26.9%

3.3 Fruitful Os 28.1%

2.2 Hearty Morning 18.2%

2.8 Honey Nut Os 23.3%

3.0 Maple Brown Sugar Granola 25.5%

1.6 Multi Grain Squares 13.3%

3 © 2007-2010 Morton Gillespie Pty Ltd - David Gillespie.

A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

3.0 Oats and Honey Granola 25.5%

1.2 Purely Os 10.0%

3.2 Raisin Bran 27.3%

3.7 Vanilla Almond Crunch 31.4%

Cheerios
4.4 Cheerios Apple Cinnamon 36.7%

3.8 Cheerios Banana Nut 32.1%

3.1 Cheerios Berry Burst Triple Berry 25.9%

4.0 Cheerios Chocolate 33.3%

4.3 Cheerios Frosted 35.7%

4.0 Cheerios Fruity 33.3%

3.8 Cheerios Honey Nut 32.1%

3.5 Cheerios Oat Cluster Crunch 29.6%

3.6 Cheerios Yogurt Burst - Strawberry 30.0%

4.4 Cheerios Apple Cinnamon 36.7%

3.8 Cheerios Banana Nut 32.1%

4.0 Cheerios Chocolate 33.3%

3.5 Cheerios Crunch 29.6%

4.3 Cheerios Frosted 35.7%

4.0 Cheerios Fruity 33.3%

3.8 Cheerios Honey Nut 32.1%

2.5 Cheerios Multi Grain 20.7%

0.4 Cheerios Toasted Whole Grain Oat Cereal 3.6%

3.6 Cheerios Yogurt Burst 30.0%

Chex

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A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

3.0 Chex Chocolate 25.0%

3.2 Chex Cinnamon 26.7%

1.2 Chex Corn 9.7%

3.3 Chex Honey Nut 28.1%

2.5 Chex Multi - Bran 21.3%

0.9 Chex Rice 7.4%

1.3 Chex Wheat 10.6%

Fiber One
0.0 Fiber One 0.0%

2.6 Fiber One Caramel Delight 22.0%

2.4 Fiber One Frosted Shredded Wheat 20.0%

1.4 Fiber One Honey Clusters 11.5%

3.0 Fiber One Raisin Bran Clusters 25.5%

3.4 Fiber One Blueberry 28.8%

3.7 Fiber One Brown Sugar Cinnamon 30.8%

3.4 Fiber One Strawberry 28.8%

3.7 Fiber One Toaster Pastry 30.8%

General Mills
3.0 Basic 4 25.5%

4.3 Boo Berry 36.4%

3.8 Cinnamon Toast Crunch 32.3%

4.9 Cocoa Puffs 40.7%

4.9 Cocoa Puffs Combos Chocolate and Vanilla 40.7%

4.6 Cookie Crisp 38.5%

4.4 Cookie Crisp Sprinkles 37.0%

5 © 2007-2010 Morton Gillespie Pty Ltd - David Gillespie.

A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

5.3 Count Chocula 44.4%

2.6 Dora The Explorer 22.2%

4.3 Franken Berry 36.4%

4.2 Golden Grahams 35.5%

3.3 Honey Nut Clusters 28.1%

4.2 Milk n Cereal Bars Cinnamon Toast Crunch 35.6%

4.2 Milk n Cereal Bars Honey Nut Cheerios 35.0%

3.2 Oatmeal Crisp Crunchy Almond 26.7%

3.8 Oatmeal Crisp Hearty Raisin 32.3%

3.4 Raisin Nut Bran 28.6%

4.5 Reeses Puffs 37.9%

4.1 Trix 34.4%

1.8 Wheaties 14.8%

3.0 Wheaties Fuel 25.5%

Kashi
1.0 7 Whole Grain Flakes 8.0%

2.4 7 Whole Grain Honey Puffs 20.0%

0.6 7 Whole Grain Nuggets 5.2%

0.0 7 Whole Grain Puffs 0.0%

2.4 Granola Cocoa Beach 20.0%

2.6 Granola Mountain Medley 21.8%

1.9 Granola Summer Berry 16.4%

2.0 Honey Sunshine 16.7%

1.5 Whole Wheat Biscuits Autumn Wheat 13.0%

1.9 Whole Wheat Biscuits Cinnamon Harvest 16.4%

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A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

1.9 Whole Wheat Biscuits Island Vanilla 16.4%

2.3 GOLEAN Crisp! Toasted Berry Crumble 19.6%

2.9 GOLEAN Crunch! 24.5%

2.7 GOLEAN Crunch! Honey Almond Flax 22.6%

1.4 GOLEAN Original 11.5%

1.8 GOLEAN Hot Cereal Creamy Truly Vanilla 15.0%

GOLEAN Hot Cereal Hearty Honey
2.1 Cinnamon
17.5%

3.1 Good Friends Cinna-Raisin Crunch 26.0%

2.2 Good Friends Original 18.9%

1.8 Heart To Heart Honey Toasted Oat 15.2%

1.8 Heart To Heart Warm Cinnamon Oat 15.2%

Heart To Heart Oat Flakes & Blueberry
2.6 Clusters
21.8%
Heart To Heart Oatmeal Golden Brown
2.7 Maple
22.6%

1.8 Mighty Bites Honey Crunch 15.2%

3.3 Strawberry Fields Original 28.1%

2.2 U Black currants & walnuts 18.2%

2.2 Vive Probiotic Digestive Wellness Cereal 18.2%

Kellogg’s
3.2 All-Bran Bran Buds 26.7%

2.1 All-Bran Complete Wheat Flakes 17.2%

2.3 All-Bran Original 19.4%

2.2 All-Bran Strawberry Medley 18.2%

5.1 Apple Jacks 42.9%

4.6 Cereal Maple Syrup 38.7%

4.8 Chocolate 40.0%

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A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

4.8 Cinnabon 40.0%

4.6 Cocoa Krispies 38.7%

0.9 Corn Flakes 7.1%

2.2 Corn Flakes Simply Cinnamon 18.8%

3.7 Corn Pops 31.3%

3.6 Cracklin' Oat Bran 30.6%

1.6 Crispix 13.8%

4.8 Double Fudge 40.0%

4.6 Eggo Maple Syrup 38.7%

2.7 FiberPlus Berry Yogurt Crunch 22.6%

3.0 FiberPlus Cinnamon Oat Crunch 25.0%

4.9 Froot Loops 41.4%

5.7 Froot Loops Marshmallow 48.3%

4.4 Frosted Flakes 36.7%

3.1 Frosted Flakes Reduced Sugar 25.8%

4.8 Frosted Krispies 40.0%

2.7 Frosted Mini-Wheats Blueberry Muffin 23.1%

2.7 Frosted Mini-Wheats Little Bites Chocolate 23.1%

2.3 Frosted Mini-Wheats Big Bite 19.6%

2.4 Frosted Mini-Wheats Bite Size 20.3%

2.7 Frosted Mini-Wheats Cinnamon Streusel 23.1%

2.6 Frosted Mini-Wheats Little Bites Original 21.8%

3.0 Frosted Mini-Wheats Maple & Brown Sugar 25.0%

2.7 Frosted Mini-Wheats Strawberry Delight 23.1%

4.1 Fruit Harvest Strawberry Blueberry 34.5%

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A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

6.6 Honey Smacks 55.6%

3.4 Low Fat Granola With Raisins 28.3%

3.4 Low Fat Granola without Raisins 28.6%

0.2 Mini-Wheat Unfrosted 1.7%

3.7 Mueslix 30.9%

4.8 Pops Mixit Chocolate 40.0%

4.8 Pops Mixit Double Fudge 40.0%

4.8 Pops Mixit Graham 40.0%

4.8 Pops Mixit Mashmallow 40.0%

4.8 Pops Mixit Strawberry 40.0%

1.6 Product 19 13.3%

3.4 Raisin Bran 28.8%

2.9 Raisin Bran Extra! 24.5%

4.5 Rasin Bran Crunch 37.7%

1.4 Rice Krispies 12.1%

3.6 Rice Krispies Treats 30.0%

3.3 Smart Start Strong Heart Antioxidants 28.0%

Smart Start Strong Heart Maple & Brown
3.4 Sugar
28.3%
Smart Start Strong Heart Strawberry Oat
1.5 Bites
12.7%

3.4 Smart Start Strong Heart Toasted Oat 28.3%

5.2 Smorz 43.3%

1.5 Special K 12.9%

2.1 Special K Low Fat Granola 17.3%

3.2 Special K Blueberry 26.7%

3.5 Special K Chocolatey Delight 29.0%

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A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

2.8 Special K Cinnamon Pecan 23.3%

3.7 Special K Fruit & Yogurt 31.3%

0.8 Special K Protein Plus 6.9%

3.5 Special K Red Berries 29.0%

3.6 Special K Vanilla Almond 30.0%

Kix
1.2 Original 10.0%

3.7 Berry Berry 30.8%

2.2 Honey 18.2%

Kretschmer
2.6 Wheat Germ Honey Crunch 21.4%

0.9 Wheat Germ Original Toasted 7.7%

Lucky Charms
4.9 Original 40.7%

5.1 Chocolate 42.9%

Malt-O-Meal
5.8 Apple Zings 48.5%

4.0 Blueberry Muffin Tops 33.3%

4.0 Cinnamon Toasters 33.3%

6.0 Coco Roos 50.0%

5.2 Colossal Crunch 43.3%

5.8 Corn Bursts 48.4%

1.1 Crispy Rice 9.1%

5.3 Dyno-Bites 44.8%

4.6 Frosted Flakes 38.7%

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A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

6.6 Golden Puffs 55.6%

2.4 Honey & Oat Blenders 20.0%

2.4 Honey & Oat Blenders with Almonds 20.0%

4.5 Honey Buzzers 37.9%

4.0 Honey Graham Squares 33.3%

4.0 Honey Nut Scooters 33.3%

2.4 Hot Wheat Chocolate 20.0%

0.0 Hot Wheat Creamy 0.0%

3.4 Hot Wheat Maple & Brown Sugar 28.9%

0.0 Hot Wheat Original 0.0%

5.2 Marshmallow Mateys 43.3%

2.4 Mini Spooners Frosted 20.0%

4.8 Raisin Bran 40.7%

5.6 Tootie Fruities 46.9%

4.0 Honey Grahams 33.3%

4.0 Honey Nut Toasty O's 33.3%

6.6 Honey-ful Wheat 55.6%

3.6 Instant Oatmeal 30.2%

5.2 Mallow Oats 43.3%

2.4 Oats & Honey Blend 20.0%

0.0 Old Fashioned Oats 0.0%

0.0 Quick Oats 0.0%

4.0 Raisin Bran 33.9%

2.4 Sweetened Wheat Fuls 20.0%

4.0 Toasted Cinnamon Squares 33.3%

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A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

0.0 Toasted Wheat Fuls 0.0%

Nature’s Path
2.4 Amazon Frosted Flakes 20.0%

1.2 Corn Flakes Fruit Juice Sweetened 10.0%

1.6 Corn Flakes Honey'd 13.3%

0.0 Corn Puffs 0.0%

0.8 Crispy Rice 6.7%

1.6 Flax Plus Flakes 13.3%

2.2 Flax Plus Maple Pecan Crunch 18.2%

2.8 Flax Plus Pumpkin Raisin Crunch 23.6%

2.6 Flax Plus Raisin Bran Flakes 21.8%

2.2 Flax Plus Red Berry Crunch 18.2%

3.2 Gorilla Munch 26.7%

1.6 Heritage 13.3%

0.0 Kamut Puffs 0.0%

4.4 Koala Crisp 36.7%

3.2 Leapin Lemurs 26.7%

1.6 Mesa Sunrise 13.3%

0.0 Millet Puffs 0.0%

1.6 Millet Rice 13.3%

1.6 Multigrain Oatbran 13.3%

1.9 Optimum Banana Almond 16.4%

1.9 Optimum Blueberry Cinnamon 16.4%

2.8 Optimum Cranberry Ginger 23.6%

1.5 Optimum Slim 12.7%

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A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

2.8 Panda Puffs 23.3%

0.0 Rice Puffs 0.0%

1.6 Shredded Heritage Bites 13.3%

2.4 Shredded Oaty Bites 20.0%

2.4 Smart Bran 20.0%

2.8 Sunrise Country Maple 23.3%

2.8 Sunrise Crunchy Vanilla 23.3%

1.6 Whole O's 13.3%

Post
4.3 Alpha-Bits 35.7%

2.0 Bran Flakes 16.7%

4.4 Fruity Pebbles 36.7%

6.2 Golden Crisp 51.9%

1.6 Grape-Nuts 13.8%

2.4 Honey Bunches of Oats 20.0%

3.7 Honeycomb 31.3%

3.8 Raisin Bran 32.2%

2.4 Selects Banana Nut Crunch 20.3%

0.0 Shredded Wheat Original 0.0%

3.0 Trail Mix Crunch Cranberry Vanilla 25.0%

4.8 Waffle Crisp 40.0%

Quaker
3.5 Breakfast Cookies Oatmeal Chocolate Chip 29.2%

3.7 Breakfast Cookies Oatmeal Raisin 31.3%

2.6 Crunchy Corn Bran 22.2%

13 © 2007-2010 Morton Gillespie Pty Ltd - David Gillespie.

A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

1.9 High Fibre Instant Oats Cinnamon Swirl 15.6%

High Fibre Instant Oats Maple & Brown
1.9 Sugar
15.6%

5.3 Honey Graham Oh!s 44.4%

0.0 Instant Grits Butter 0.0%

0.4 Instant Grits Cheese Lovers 3.6%

0.0 Instant Grits Country Bacon 0.0%

0.0 Instant Grits Original 0.0%

3.1 Instant Oatmeal Apples & Cinnamon 25.7%

2.5 Instant Oatmeal Cinnamon & Spice 20.9%

2.5 Instant Oatmeal Cinnamon Roll 20.9%

Instant Oatmeal Hearty Medleys Apple
3.6 Cranberry Almond
30.6%

2.5 Instant Oatmeal Maple & Brown Sugar 20.9%

0.0 Instant Oatmeal Original 0.0%

4.1 Instant Oatmeal Peaches & Cream 34.3%

3.5 Instant Oatmeal Raisin Date & Walnut 29.7%

3.9 Instant Oatmeal Raisins & Spice 32.6%

4.1 Instant Oatmeal Strawberries & Cream 34.3%

2.3 King Vitaman 19.4%

3.0 Life Cereal Cinnamon 25.0%

3.0 Life Cereal Maple & Brown Sugar 25.0%

2.2 Life Cereal Original 18.8%

Lower Sugar Instant Oatmeal Apples &
2.3 Cinnamon
19.4%
Lower Sugar Instant Oatmeal Maple &
1.4 Brown Sugar
11.8%

3.9 Natural Granola Lowfat 32.7%

3.0 Natural Granola Oats & Honey 25.0%

14 © 2007-2010 Morton Gillespie Pty Ltd - David Gillespie.

A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

3.5 Natural Granola Oats & Honey & Raisins 29.4%

3.7 Oatmeal Express Baked Apple 31.5%

3.7 Oatmeal Express Cinnamon Roll 31.5%

4.0 Oatmeal Express Golden Brown Sugar 33.3%

2.2 Oatmeal Squares Brown Sugar 18.2%

2.6 Oatmeal Squares Cinnamon 21.7%

2.6 Oatmeal Squares Golden Maple 21.4%

0.3 Oats Old Fashioned 2.5%

0.3 Oats Quick Oats 2.5%

0.3 Oats Steel Cut 2.5%

Organic Instant Oatmeal Maple & Brown
3.5 Sugar
29.3%

0.0 Organic Instant Oatmeal Regular 0.0%

0.0 Puffed Rice 0.0%

0.0 Puffed Wheat 0.0%

0.0 Quick Grits 0.0%

3.4 Simple Harvest Apples with Cinnamon 28.6%

Simple Harvest Maple Brown Sugar with
2.6 Pecans
21.4%

2.6 Simple Harvest Vanilla, Almond & Honey 21.4%

2.7 True Delights Hazelnut Latte 22.5%

2.7 True Delights Wild Blueberry Muffin 22.5%

Weight Control Instant Oatmeal Banana
0.3 Bread*^
2.2%
Weight Control Instant Oatmeal
0.3 Cinnamon*^
2.2%
Weight Control Instant Oatmeal Maple &
0.3 Brown Sugar*^
2.2%

Sunbelt
3.7 Granola Cereals Fruit & Nut 30.9%

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A Teaspoon Guide to US Breakfast Cereals 2010
Teaspoons of Sugar in a 1¾oz Percentage Sugar by
Product
(50g) Serve Weight

3.0 Granola Cereals Banana Nut 25.5%

2.6 Granola Cereals Berry Basic 21.8%

Granola Cereals Low Fat Cinnamon &
3.5 Raisins
29.1%

Total
2.0 Total 16.7%

3.3 Total Cranberry Crunch 27.6%

2.7 Total Blueberry Pomegranate 22.4%

2.1 Total Cinnamon Crunch 17.6%

3.0 Total Plus Omega 3s Honey Almond Flax 25.0%

3.8 Total Raisin Bran 32.1%

Weetabix
1.7 Alpen No Sugar Added 14.5%

2.4 Alpen Original 20.0%

1.6 Weetabix Crispy Flakes 13.3%

2.2 Weetabix Crispy Flakes & Fiber 18.2%

0.7 Weetabix Whole Grain Biscuit 5.7%

16 © 2007-2010 Morton Gillespie Pty Ltd - David Gillespie.