APPLE JACKS CRUNCHY SWEETENED THREE-GRAIN CEREAL WITH APPLE & CINNAMON, APPLE & CINNAMON
APPLE JACKS Crunchy Sweetened Three-Grain Cereal scores 29/100 (Avoid) due to its **high added sugar content**, which significantly outweighs its fortified micronutrient profile.
This product received a FoodScore of 29/100, indicating it is an 'Avoid' choice.
A single serving contains 33.94g of added sugar, a primary factor in its low score.
It provides 76% DV for iron and 41% DV for zinc, contributing to its micronutrient bonuses.
Classified as NOVA 4, APPLE JACKS is an ultra-processed food, unlike plain rolled oats.
Consider this cereal as an occasional treat rather than a daily breakfast staple.
Scores -18 points above the grain category average (47/100 across 2269 foods).
Fiber
3g
11% of Daily Value
Protein
3.03g
6% of Daily Value
Added sugar
33.94g
68% of Daily Value
Sodium
454.55mg
20% of Daily Value
+
What it brings to the table
Fiber (3g)+3
Micronutrients (Iron, Zinc, Vitamin A, Vitamin C, Vitamin B12, Riboflavin)+12
−
What holds it back
Added sugar (33.9g)-25
Sodium (454.6mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 29
APPLE JACKS Crunchy Sweetened Three-Grain Cereal received a FoodScore of 29/100, primarily driven by its significant added sugar content. With 33.94g of added sugar per 100g, this contributes a substantial penalty of -25 points. The ingredient list prominently features sugar and high fructose corn syrup as the first and fifth ingredients, respectively, indicating a high level of sweetening. As an ultra-processed food (NOVA 4), it incurs an additional -10 point penalty. While the cereal does offer some nutritional benefits, these are not enough to offset the penalties. It gains +3 points for its 3g of fiber per 100g and a notable +12 points for its fortification with several micronutrients, including 76% DV for iron, 41% DV for zinc, 169% DV for Vitamin A, 51% DV for Vitamin C, and 190% DV for Vitamin B12. However, its sodium content of 454.55mg per 100g also contributes a minor penalty of -1 point. In comparison to a baseline like plain rolled oats, which are typically whole grain and unsweetened, APPLE JACKS presents a significantly different nutritional profile, particularly in its sugar and processing level.
Health benefits
What the nutrients in apple jacks crunchy sweetened three-grain cereal with apple & cinnamon, apple & cinnamon actually do for you, grounded in established dietary science.
Source of Fortified Micronutrients
APPLE JACKS cereal is fortified with several essential vitamins and minerals, making it a source of these nutrients. Per 100g, it provides 76% of the Daily Value (DV) for iron, 41% DV for zinc, 169% DV for Vitamin A, and 51% DV for Vitamin C. These micronutrients play roles in various bodily functions, such as immune system support (zinc, Vitamin C, Vitamin A) and oxygen transport (iron). For individuals who may have gaps in their intake of these specific nutrients, fortified cereals can contribute to meeting daily requirements, although a balanced diet from whole foods is generally preferred.
Contribution to Energy Needs
With 393.94 calories per 100g, APPLE JACKS can contribute to daily energy requirements. For individuals with higher energy needs, such as growing children or very active adults, this cereal can provide a quick source of calories. The combination of carbohydrates from corn, wheat, and oat flours, along with the added sugars, makes it a readily available energy source. However, it is important to consider the overall nutritional density of the diet and balance higher-calorie, lower-nutrient foods with more nutrient-dense options.
Provides Dietary Fiber
APPLE JACKS contains 3g of fiber per 100g, which can contribute to daily fiber intake. While this amount is not exceptionally high, it does offer some dietary fiber, which is important for digestive health. Fiber helps to support regular bowel movements and can contribute to feelings of fullness. Including sources of fiber in the diet is beneficial for overall well-being, and even small contributions from fortified cereals can add up when consumed as part of a varied diet.
APPLE JACKS Crunchy Sweetened Three-Grain Cereal scores 29/100 (Avoid) due to its high added sugar content, which significantly outweighs its fortified micronutrient profile.
How to eat it
APPLE JACKS cereal is typically consumed as a breakfast food, often with milk. It's also sometimes eaten as a dry snack. A common serving size is 1 cup, which provides a significant amount of added sugar. Moderation and thoughtful pairings are key to incorporating this cereal into a balanced diet.
To reduce the overall sugar impact, mix APPLE JACKS with an unsweetened, higher-fiber cereal like plain shredded wheat or puffed wheat.
Pair with a source of protein and healthy fats, such as plain Greek yogurt or a handful of nuts, to increase satiety and balance blood sugar response.
Use a smaller portion, such as a half-cup, and add fresh fruit like berries or sliced banana for natural sweetness and additional fiber.
Consider this cereal as an occasional treat rather than a daily breakfast staple to manage added sugar intake.
Things to keep in mind
Consumers should be aware of the high added sugar content in APPLE JACKS, primarily from sugar and high fructose corn syrup, which can contribute to excessive caloric intake if not consumed in moderation. The cereal also contains several artificial colors, including Yellow #6, Red #40, and Blue #1, which some individuals choose to limit in their diet. While the product is fortified with many vitamins and minerals, these are often added to compensate for nutrients lost during processing, and a diet rich in whole, unprocessed foods is generally recommended for optimal nutrient intake. Individuals with specific sensitivities to food dyes may wish to avoid this product. The preservative BHT is also listed, which is a common additive in many packaged foods.
APPLE JACKS cereal has a FoodScore of 29/100, classifying it as an 'Avoid' choice. This is primarily due to its high added sugar content (33.94g per 100g) and its classification as an ultra-processed food. While it is fortified with several micronutrients like iron and Vitamin A, these benefits are largely outweighed by the sugar load.
How does APPLE JACKS compare to other breakfast cereals?
Compared to a whole-grain, unsweetened cereal like Cheerios Original, APPLE JACKS has significantly more added sugar and is more highly processed. For instance, Cheerios Original typically has much less added sugar and is made primarily from whole grain oats. APPLE JACKS's nutritional profile is closer to other sweetened, multi-grain children's cereals.
What is high fructose corn syrup, and why is it in APPLE JACKS?
High fructose corn syrup is a common sweetener used in many processed foods, including APPLE JACKS. It is a liquid sweetener made from corn starch. It is included to contribute to the cereal's sweet taste and texture. Nutritionally, it is similar to other added sugars like table sugar, providing calories without significant micronutrients.
What is a reasonable portion size for APPLE JACKS?
The declared serving size is 1 cup. However, given its high added sugar content, a more moderate portion, such as 1/2 cup, may be more appropriate, especially for children or those monitoring sugar intake. Pairing it with other nutrient-dense foods can help balance the meal.
Are the artificial colors in APPLE JACKS a concern?
APPLE JACKS contains artificial colors such as Yellow #6, Red #40, and Blue #1. While approved for use by regulatory bodies, some individuals and parents choose to limit or avoid artificial colors in their diet due to potential sensitivities or behavioral concerns reported by some. It is a personal choice based on individual preferences and reactions.