Use nutrition panels to help you make more informed choices about the foods you eat. Click on the boxes for more detail on each section

nutrition label nutrition label Daily Intake (%DI) Per 100g Energy Fat Fibre Sugar Sodium Vitamins & Minerals Ingredients Wholegrain Allergen Statement Cross-contact allergens
heart tick Heart Foundation Tick The Tick Brand is owned by the National Heart Foundation of Australia and is used under Licence


Check the total kilojoules in a serve if watching your weight. Aim for no more than 800kJ per serve for a breakfast cereal.

Heart Foundation Tick

A quick and easy way to identify healthier cereals. Cereals carrying the Tick must meet specific criteria for energy, saturated fat, trans fat, sodium and fibre or wholegrains.

Daily Intake (%DI)

Shows the contribution of a serve of this food to your daily intake. Values are based on recommended intakes for an average adult consuming 8700 kilojoules. Your specific needs may be more or less than this.


Cereals with at least 1.5g fibre per serve are at least a source of fibre. Ideally choose a cereal with 3g fibre per serve making it a high fibre cereal. Not all cereals contain fibre so check and see if your cereals does.


Look for cereals made with 400mg/100g or less.


Ingredients are listed in descending order of amounts (with the ingredient with the greatest amount listed first).

Allergen Statement

If you have a diagnosed allergy, look for any potential allergens here.

Cross-contact Allergens

Indicates allergens that may not be used in the food but may be present in the factory where this product is made.

Per 100g

Allows you to compare one cereal to another without worrying about differences in sizes.


Choose cereals with less than 1.5/100g saturated fat unless they contain oats, nuts or seeds.


Sugars are a type of carbohydrate. Gram for gram sugars deliver the same number of kilojoules as starch. Sugars may be added e.g. cane sugar, honey or syrup or naturally present as fruit or mil sugars.

Vitamins & Minerals

Breakfast cereals may be fortified with B vitamins, iron and calcium so look for cereals with these nutrients added in.


Look for the word “whole” before the grain name e.g. wholemeal, whole wheat etc. Check for the % of wholegrains and whether these are listed as one of the first ingredients. The Grains and Legumes Nutrition Council recommend adults aim to eat 48g wholegrain each day.