GOAT LifeBreakfast Cereals#10 of 64 in categoryRating 4/5

GOAT Life High Protein Overnight Oats Choco-Nut Crunch

Red flags

No major red flags on the label.

Green flags

  • Green flag: High protein (26.7g per 100g)
  • Green flag: High fibre (8g)
  • Green flag: Low sodium

Ingredients, decoded

10 listed
  • Instant Oats (53%)
  • Whey Protein Concentrate
  • Jaggery Powder
  • Seeds (6%) (Chia Seeds, Flax Seeds)
  • Milk Solids (6%)
  • Cocoa Solids (5%)
  • Almonds (4%)
  • Stevia Extract
  • Himalayan Pink Salt
  • Natural Flavouring Substances
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

BA3

Nutrition per 100 g
BNutritionAIngredients3Risk
VerdictGOOD
Energy445.3 kcal
Protein26.7 g
Carbohydrates62.7 g
Total sugars8 g
Added sugars4 g
Dietary fibre8 g
Total fat10.7 g
Saturated fat2.7 g
Trans fat0 g
Cholesterol0 mg
Sodium40 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Oats, whey, cocoa and almonds with a touch of jaggery

GOAT Life High Protein Overnight Oats Choco-Nut Crunch is instant oats (53%), whey protein concentrate, jaggery, chia and flax seeds (6%), milk solids (6%), cocoa solids (5%), almonds (4%), stevia, pink salt and natural flavouring, in a 75 g sachet.

CleanPlate scores it BA3. The B for nutrition reflects 20 g protein and 6 g fibre per sachet. The A for ingredients reflects oats, whey, cocoa, almonds and seeds with no oil or additives. The 3 for risk comes from energy density and saturated fat at about 5% of the calories.

Claims vs reality

What the pack says, checked against the ingredient list and nutrition panel.

  • Product name

    “Choco-Nut Crunch”

    Holds

    Cocoa solids 5% and almonds 4%; the flavouring is unnamed.

  • On the pack

    “20 g Protein”

    Holds

    20 g per 75 g sachet, mostly whey.

  • On the pack

    “No Refined Sugar”

    Holds

    Jaggery and stevia.

  • On the pack

    “High Fiber”

    Holds

    6 g per sachet.

How BA3 breaks down

Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.

How we score →
01 Nutritional valueA to E
B

Good nutrient density

Protein
26.7 g
Fibre
8 g
Vitamins and minerals
None declared
Energy
445 kcal

Scored on eight nutrients (protein, fibre, calcium, iron, vitamins A, C, D and zinc), per 100 g and per 100 kcal.

02 Ingredient & label integrityA to E
A

Clean, minimally processed

Base
Instant Oats
Sweeteners
Jaggery Powder, Stevia Extract
Additives
0
Flagged
None

Scored on six things: base processing, fat quality, sweeteners, additives, colours and flavours.

03 Risk nutrients1 to 5
3

Moderate risk

Added sugar
4 g
Sodium
40 mg
Saturated fat
2.7 g
Trans fat
0 g

Scored on added sugar, sodium and saturated fat, with a penalty for trans fat.

A closer look

Does the label add up?

Instant oats (53%), whey protein concentrate, jaggery powder, chia and flax seeds (6%), milk solids (6%), cocoa solids (5%), almonds (4%), stevia, pink salt; contains natural flavouring substances.

Per 75 g sachet: 334 kcal, 8 g fat of which 2 g saturated, 6 g sugar of which 3 g added, 6 g fibre, 20 g protein and 30 mg sodium.

Ingredients to watch

  • ProteinFine

    20 g per sachet from whey.

  • Real cocoa and almondsFine

    5% cocoa, 4% almonds.

  • EnergyWorth watching

    334 kcal per sachet before milk.

Common misconceptions

Myth: "20 g protein means a protein shake in a bowl"

It is close: 20 g per 75 g sachet is about a third of a day's need, and the milk you add brings more.

Myth: "Jaggery is not sugar"

Jaggery is less refined, but the body treats it like sugar, and the WHO counts it as free sugar.

How often, and how

  • Healthy adultsDaily, one sachet
  • ChildrenHalf a sachet with milk
  • Diabetes or prediabetesA good choice: low sugar

Smarter ways to eat it

Make it overnight

Stir a sachet into 240 ml milk or curd, refrigerate, and it is thick and ready in the morning.

Top with fruit

Banana, berries or apple add fibre and sweetness without more sugar.

Common questions

Is GOAT Life High Protein Overnight Oats Choco-Nut Crunch healthy?

GOAT Life High Protein Overnight Oats Choco-Nut Crunch scores BA3 (Good) on CleanPlate, which makes it a reasonable choice with a trade-off or two worth knowing about. We found no major red flags on its label. On the plus side: High protein (26.7g per 100g); High fibre (8g); Low sodium.

What does the BA3 score mean?

The first letter (B) grades nutritional value: good nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (3) grades risk nutrients (sugar, sodium, saturated fat): moderate risk.

Last reviewed September 30, 2026. Scored with the CleanPlate method from the published label.

Better Breakfast Cereals

All 64 →