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How to Read a Nutrition Panel

Because each of our cereals are different, the ingredients and nutrient values are different too. That’s why on every box, we print an easy to understand nutrition information panel that provides specific information on each product. You’ll find the nutrition information displayed per 100g and per serve, so you can compare quickly and easily in store.

Nutrition Information

The mandatory nutrients that must be listed are energy (displayed as kilojoules), protein, total fat, saturated fat, carbohydrates (total and sugars) and sodium. Nutrition information is given both per serving (serving size is determined by the manufacturer) and per 100g.

Kellogg also provides a range of additional information such as dietary fibre and % Daily Intake.


Energy is measured in units called kilojoules (or calories). So a food high in energy is high in kilojoules.
We need energy (or kilojoules) to function and to survive. If we consume fewer kilojoules than our bodies need, we lose weight, but if we consume more kilojoules than our body needs, it can lead to weight gain.

The number of kilojoules in foods is derived from three main sources – total fat, total carbohydrates and protein. Both protein and carbohydrate provide 17 kilojoules per gram, while fat provides 37 kilojoules per gram.

Fat is an important nutrient that every body needs for growth and development. But experts contend that too much fat – especially saturated fat – is not ideal for good health. Fortunately, this is easily identified on every label, so you can make smart, informed decisions about the foods you eat.

Carbohydrates help fuel the body, and include starch, sugars and most components of fibre. Starches and sugars are the most important fuel of the body, whereas fibre plays a different role – in maintaining good digestive health and in the prevention of many other diseases.

It’s recommended that adult men aim for 30g and adult women aim for 25g of fibre every day. And when you “flip for fibre” – turn the box to read the nutritional information panel – you can quickly see if the cereal you enjoy is a good source of fibre (at least 3 grams per serving) or an excellent source of fibre (at least 6 grams per serving).

Protein provides the building blocks for the body and is essential in helping to form and repair muscles, blood and organs. So with the right amount of protein, you’re better prepared to take on the day.

A Strong Finish

Toward the bottom of each label you’ll find information on the vitamins and minerals that are present in the food, which is given as a percentage of the recommended dietary intake (RDI), as well as the actual amount present in milligrams or micrograms.

These vitamins and minerals serve many functions in your body. And to help keep it working properly, you need a variety of these nutrients.

Of course, the best way to get a diverse and dynamic mix of vitamins and minerals is to eat a variety of foods. A balanced breakfast with Kellogg’s cereal, can be a very important part.

Daily Intakes

While the Nutrition Information panel is a great way to help you determine the nutritional value of certain foods, %DIs (Percent Daily Intakes) are a quick and easy way to find out how much energy and nutrients are in a serve of Kellogg’s cereal and the percentage of the Daily Intake this represents.

Daily Intakes are not new recommendations or standards for the way you should eat. Instead, they’re simply an alternative way to look at and think about Daily Intake Values, which are reference amounts set by the government. They can also help you to compare different products and help you choose the ones most suited to your needs.

Certainly, %DIs are in no way a replacement for the Nutrition Information Panel, but they are another helpful way to make it easier for you to make more informed decisions when standing in the cereal aisle.