Fruit&Nut Special Flakes
Packaged product Nuts and Seeds M&S
Fruit&Nut Special Flakes contains 378 kcal per 100 g. A serving, 1 portion, 100 g (100 g) provides about 378 kcal.
Roughly 79% of its calories come from carbohydrates, with 13% from fat and 8% from protein (estimated with general energy factors).
That is less energy than the typical item in nuts and seeds on FoodFactly, where the median is 447 kcal per 100 g across 8,755 products.
100 g provides 88% of the Daily Value for Pantothenic acid (B5), 56% of the Daily Value for iron and 19% of the Daily Value for Vitamin D.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 378 kcal | |
| Total fat L | 5.3 g | 7% |
| Saturated fat L | 2.9 g | 15% |
| Sodium L | 138 mg | 6% |
| Total carbohydrates L | 73.2 g | 27% |
| Dietary fiber L | 3.4 g | 12% |
| Total sugars L | 22.7 g | |
| Protein L | 7.6 g | 15% |
| Vitamin D L | 3.7 µg | 19% |
| Pantothenic acid (B5) L | 4.4 mg | 88% |
| Iron L | 10 mg | 56% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 8%
- Carbohydrates 79%
- Fat 13%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein7.6 gbelow the median for nuts and seeds (median 10 g)
- Fiber3.4 gbelow the median for nuts and seeds (median 6 g)
- Sugars22.7 gabove the median for nuts and seeds (median 7 g)
- Fat5.3 gin the lowest quarter of nuts and seeds (median 23.8 g)
- Saturated fat2.9 gbelow the median for nuts and seeds (median 5.4 g)
- Sodium138 mgabove the median for nuts and seeds (median 120 mg)
- Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
Product details
- Brand
- M&S
- Barcode
- 29310500
- Label serving
- 1 portion (100 g)
- Category
- Nuts and Seeds
Ingredients
Ingredients not reported.
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Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Fruit&Nut Special Flakes?
100 g of Fruit&Nut Special Flakes has 378 kcal. Serving, 1 portion, 100 g (100 g): about 378 kcal.
How much protein is in Fruit&Nut Special Flakes?
Fruit&Nut Special Flakes contains 7.6 g of protein per 100 g (15% of the 50 g Daily Value), or 7.6 g in serving, 1 portion, 100 g (100 g). About 8% of its calories come from protein. Compared with other nuts and seeds, that is below the median (median 10 g).
How many carbs are in Fruit&Nut Special Flakes?
Fruit&Nut Special Flakes has 73.2 g of total carbohydrates per 100 g, including 3.4 g of fiber and 22.7 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Fruit&Nut Special Flakes?
Fruit&Nut Special Flakes contains 5.3 g of fat per 100 g, of which 2.9 g is saturated (15% of the Daily Value).
What vitamins and minerals does Fruit&Nut Special Flakes contain?
Per 100 g, the most notable amounts relative to the Daily Value are Pantothenic acid (B5) (88% DV), iron (56% DV) and Vitamin D (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Fruit&Nut Special Flakes?
100 g contains 138 mg of sodium, 6% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated March 27, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 29310500. License: ODbL 1.0 (Open Food Facts). Source record dated March 27, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.