APPLE JACKS SWEETENED THREE-GRAIN CEREAL WITH APPLE & CINNAMON, APPLE & CINNAMON
APPLE JACKS SWEETENED THREE-GRAIN CEREAL scores 36/100 (Poor) due to its **high added sugar content**, which significantly outweighs its micronutrient fortification and fiber.
FoodScore for APPLE JACKS is 36/100 (Poor), indicating a low nutritional density.
This cereal provides 8g of fiber per 100g, contributing to daily fiber intake.
A 100g serving contains 30.8g of added sugar, a primary nutritional concern.
As a NOVA 4 ultra-processed food, it differs significantly from plain rolled oats.
Consider portion control and pairing with protein to mitigate the sugar impact.
Scores -11 points above the grain category average (47/100 across 2269 foods).
Fiber
8g
29% of Daily Value
Protein
4g
8% of Daily Value
Added sugar
30.8g
62% of Daily Value
Sodium
460mg
20% of Daily Value
+
What it brings to the table
Fiber (8g)+10
Micronutrients (Iron, Zinc, Vitamin A, Vitamin C, Vitamin B12, Riboflavin)+12
−
What holds it back
Added sugar (30.8g)-25
Sodium (460mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 36
APPLE JACKS SWEETENED THREE-GRAIN CEREAL receives a FoodScore of 36/100, placing it in the 'Poor' category. This score is largely driven by its high added sugar content, which stands at 30.8g per 100g serving, incurring a substantial -25 penalty. While the product does contain some whole grains like whole grain yellow corn flour and whole grain oat flour, the primary ingredient by weight is sugar. The cereal benefits from fortification, earning +12 for significant amounts of iron (80% DV), zinc (44% DV), Vitamin A (178% DV), Vitamin C (53% DV), and Vitamin B12 (200% DV). Additionally, it provides 8g of fiber per 100g, which contributes a +10 bonus. However, its classification as a NOVA 4ultra-processed food results in a -10 penalty, reflecting its extensive industrial processing. The sodium content of 460mg per 100g also contributes a minor -1 penalty. Compared to a baseline of plain rolled oats, which are minimally processed and contain no added sugar, APPLE JACKS presents a significantly different nutritional profile, particularly concerning sugar and processing level.
Health benefits
What the nutrients in apple jacks sweetened three-grain cereal with apple & cinnamon, apple & cinnamon actually do for you, grounded in established dietary science.
Supports Iron and Zinc Intake
APPLE JACKS is fortified with several essential micronutrients, notably providing 80% of the Daily Value for iron and 44% for zinc per 100g. Iron is crucial for oxygen transport and energy metabolism, while zinc supports immune function and cell growth. For individuals who may struggle to meet these nutrient requirements through other dietary sources, this cereal can contribute to their daily intake, helping to prevent deficiencies, especially when consumed as part of a varied diet.
Source of Vitamins A, C, and B12
This cereal is fortified to deliver 178% of the Daily Value for Vitamin A, 53% for Vitamin C, and 200% for Vitamin B12 per 100g. Vitamin A is important for vision and immune function, Vitamin C is an antioxidant vital for skin health, and Vitamin B12 is essential for nerve function and red blood cell formation. These added vitamins can help fill potential nutrient gaps, particularly for those with limited access to fresh produce or animal products, making the cereal a source of these key vitamins.
Contributes to Fiber Intake
APPLE JACKS contains 8g of fiber per 100g serving, which can contribute to the recommended daily fiber intake. Dietary fiber is important for digestive health, promoting regularity and supporting a healthy gut microbiome. While this amount is notable for a sweetened cereal, it is still important to consume fiber from a variety of sources, including whole fruits, vegetables, and legumes, to ensure a broad spectrum of fiber types and associated nutrients.
APPLE JACKS SWEETENED THREE-GRAIN CEREAL scores 36/100 (Poor) due to its high added sugar content, which significantly outweighs its micronutrient fortification and fiber.
How to eat it
APPLE JACKS is typically consumed as a breakfast cereal, often with milk. A common portion size is around 30-40g, though the nutritional values here are for 100g. The high added sugar content means moderation is key.
To balance the meal, pair APPLE JACKS with a source of protein like Greek yogurt or a hard-boiled egg.
Consider mixing a smaller portion of APPLE JACKS with a lower-sugar, higher-fiber cereal like plain shredded wheat or oats.
Add fresh fruit, such as berries or sliced banana, to your bowl to increase fiber and nutrient density without adding more sugar.
Be mindful of portion sizes; a standard serving is much smaller than what many bowls can hold, helping to manage added sugar intake.
Things to keep in mind
Consumers should be aware that APPLE JACKS contains partially hydrogenated vegetable oil, which is a source of trans fats, although the label states 0g trans fat per 100g. The ingredient list also includes several artificial colors such as Yellow 6, Blue 1, and Red 40, which some individuals, particularly children, may choose to avoid due to potential sensitivities. The cereal contains wheat flour and oat flour, making it unsuitable for individuals with gluten sensitivities or celiac disease. The high added sugar content is a significant consideration for individuals managing blood sugar levels, such as those with diabetes, or for parents monitoring their children's sugar intake.
APPLE JACKS scores 36/100 (Poor) on FoodScore. While it is fortified with several vitamins and minerals like iron and Vitamin A, its high added sugar content (30.8g per 100g) and classification as an ultra-processed food mean it offers limited nutritional benefits compared to less processed breakfast options. It is not considered a nutrient-dense food for regular consumption.
How does APPLE JACKS compare to other cereals?
Compared to plain rolled oats, which are a whole grain and contain no added sugar, APPLE JACKS has a significantly different nutritional profile due to its 30.8g of added sugar and ultra-processed nature. When compared to other sweetened cereals like General Mills' Lucky Charms, APPLE JACKS generally has a similar level of added sugar and processing, though specific micronutrient fortification may vary.
What is 'partially hydrogenated vegetable oil' in APPLE JACKS?
Partially hydrogenated vegetable oil is a type of fat that has undergone a process to make it more solid at room temperature. Historically, these oils were a significant source of trans fats, which are detrimental to heart health. While the label states 0g trans fat per 100g, the presence of this ingredient indicates a highly processed fat source, and consumers may prefer products without it.
What is a reasonable portion size for APPLE JACKS?
A reasonable portion size for APPLE JACKS, especially given its high added sugar, is typically around 30-40g. This is often less than what a standard cereal bowl holds. Sticking to smaller portions can help manage your intake of added sugars and calories, aligning better with dietary guidelines for moderation.
Can APPLE JACKS be part of a balanced diet?
While APPLE JACKS is an ultra-processed food with high added sugar, it can be included in a balanced diet in strict moderation. It is best consumed occasionally and paired with nutrient-dense foods like fresh fruit, nuts, or a protein source to offset its nutritional drawbacks. Focus on overall dietary patterns rather than individual foods.