A Closer Look at the Calorie Count
Sanitarium's Up & Go No Added Sugar is a popular choice for a quick, on-the-go breakfast. The total calorie count for a single 250ml serving is relatively low compared to other breakfast options, ranging from around 137 calories for Vanilla Ice flavour to 138 calories for Choc Ice. These calories are sourced from a mix of carbohydrates, protein, and fat, providing a balanced start to the day. The product's low Glycaemic Index (GI) of 28 further ensures that this energy is released slowly, helping to provide sustained fuel without the sugar crash associated with higher-GI foods.
Where Do the Calories and Sugars Come From?
Despite the "No Added Sugar" label, the product is not sugar-free. The sugar content comes from naturally occurring sources. The primary source is lactose, the sugar found naturally in the skim milk powder, which accounts for about 95% of the total sugar content. The remaining sugars are native to the cereal and fibre ingredients. To maintain a sweet taste without added cane sugar, Sanitarium uses sweeteners such as erythritol and steviol glycosides. This combination allows the product to offer a palatable flavour while keeping the total sugar and calorie count in check.
The Nutritional Profile: Beyond Calories
The nutritional value of Up & Go No Added Sugar extends far beyond its calorie count. A typical 250ml serving provides:
- Protein: Approximately 8.5-8.6g, which helps with satiety and muscle maintenance.
- Fibre: Around 4g, supporting digestive health and helping you feel full for longer.
- Vitamins and Minerals: The drink is fortified with 11 essential vitamins and minerals, including Vitamins B1, B2, B3, B6, B12, C, D, and Calcium. A single serve provides a significant portion of the recommended daily intake for many of these nutrients.
- Fat: A low 3.6-3.7g of total fat, with only a very small amount of saturated fat.
Up & Go Variety Comparison
To understand the differences, it's useful to compare the nutritional information of the No Added Sugar version with other popular Up & Go products. The following table provides a quick side-by-side view, based on a 250ml serving:
| Nutritional Component | No Added Sugar | Original | Protein Energize |
|---|---|---|---|
| Energy (Calories) | ~138 Cal | ~195 Cal | ~201 Cal |
| Protein (g) | ~8.5 g | ~8.3 g | ~17.9 g |
| Sugars (g) | ~10.5 g | ~16.1 g | ~16.6 g |
| Dietary Fibre (g) | ~4.0 g | ~4.0 g | ~2.6 g |
| Calcium (mg) | ~300 mg | ~300 mg | ~300 mg |
As the table shows, while the Protein Energize option offers a higher protein content, it also contains more calories and sugar. The Original flavour has a higher sugar content and calorie count than the No Added Sugar version. This makes the 'No Added Sugar' variety a calorie-conscious option, especially for those who want the nutrients of an Up & Go with fewer total sugars and overall calories.
The Role of Up & Go in a Healthy Diet
As a convenient liquid breakfast, Up & Go No Added Sugar offers several benefits, especially for those who might otherwise skip the meal entirely. The combination of fibre, protein, and low GI carbohydrates makes it a satisfying and energy-sustaining choice. For those with busy lifestyles, it provides a quick dose of essential vitamins, minerals, and protein. It's important to remember, however, that while fortified, a liquid breakfast should ideally supplement, not replace, a diet rich in whole foods. A truly balanced diet includes a variety of fruits, vegetables, and lean protein sources.
Here are some tips for incorporating Up & Go into a healthy eating plan:
- Use it as a bridge: If you're short on time, use Up & Go as a bridge to a more complete meal later. It's better than skipping breakfast and can help prevent mid-morning energy slumps.
- Pair it with whole foods: For a more complete meal, consider pairing your Up & Go with a piece of fruit, a handful of nuts, or a hard-boiled egg. This adds variety and ensures you get a wider range of nutrients.
- Consider your goals: If weight management is your goal, the lower calorie count of the No Added Sugar version is a better fit. If you're seeking a higher protein boost, the Protein Energize version might be more suitable, but be mindful of the higher calorie and sugar content.
- Stay hydrated: Up & Go should not replace plain water, which is crucial for overall health and hydration.
Conclusion
When considering how many calories are in an Up and Go with no added sugar, the answer is around 137-139 per 250ml serve. This liquid breakfast offers a convenient source of protein, high fibre, and essential vitamins and minerals, all delivered with a low GI for sustained energy. While it contains naturally occurring sugars from milk, it uses alternative sweeteners to avoid added cane sugar. For those seeking a quick, nutritionally-balanced start to the day with fewer calories and less total sugar than other versions, the 'No Added Sugar' Up & Go is an excellent option. For maximum health benefits, it should be part of a diet that also includes diverse whole foods.
