COCOA PEBBLES SWEETENED RICE CEREAL WITH REAL COCOA
COCOA PEBBLES SWEETENED RICE CEREAL receives a FoodScore of 23/100 (Avoid), primarily due to its **high added sugar content** and status as an ultra-processed food.
COCOA PEBBLES scores 23/100, indicating it is an 'Avoid' choice based on nutritional guidelines.
This cereal contains 24.14g of added sugar per 100g, a significant contributor to its low score.
It is a NOVA class 4 food, meaning it is ultra-processed.
Compared to plain rolled oats, COCOA PEBBLES offers minimal fiber and higher sodium.
Consider this cereal as an occasional treat rather than a daily breakfast staple.
Scores -24 points above the grain category average (47/100 across 2269 foods).
Fiber
0g
0% of Daily Value
Protein
3.45g
7% of Daily Value
Added sugar
24.14g
48% of Daily Value
Sodium
586.21mg
25% of Daily Value
+
What it brings to the table
Micronutrients (Iron, Zinc, Vitamin A, Vitamin B12, Riboflavin)+10
−
What holds it back
Added sugar (24.1g)-25
Sodium (586.2mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 23
COCOA PEBBLES SWEETENED RICE CEREAL earns a FoodScore of 23 out of 100, placing it in the 'Avoid' category. The primary factor driving this low score is the substantial amount of added sugar, at 24.14g per 100g, which incurs a significant penalty of -25 points. Additionally, the product's classification as a NOVA class 4 food, indicating it is ultra-processed, results in a -10 point penalty. The sodium content, at 586.21mg per 100g, also contributes a minor penalty of -2 points. While the cereal is fortified with several micronutrients such as iron (35% DV), zinc (47% DV), vitamin A (288% DV), vitamin B12 (215% DV), and riboflavin, these bonuses (+10 points) are not sufficient to offset the penalties from added sugar and processing. The ingredient list highlights sugar as the second ingredient and hydrogenated vegetable oil (coconut and palm kernel oils), further indicating its processed nature. In contrast, a baseline like plain rolled oats provides fiber and complex carbohydrates without added sugars or the processing associated with COCOA PEBBLES.
Health benefits
What the nutrients in cocoa pebbles sweetened rice cereal with real cocoa actually do for you, grounded in established dietary science.
Source of Fortified Micronutrients
COCOA PEBBLES is fortified with several essential vitamins and minerals, which can help address potential dietary gaps. Specifically, it provides significant amounts of iron and zinc, contributing 35% and 47% of the Daily Value per 100g, respectively. It also delivers high levels of Vitamin A and Vitamin B12. For individuals who may struggle to meet their daily requirements for these specific micronutrients through other foods, this cereal can offer a supplemental source, though it should be considered within the context of its overall nutritional profile.
Quick Energy Source
Due to its primary ingredients of rice and sugar, COCOA PEBBLES provides a rapid source of carbohydrates, which the body converts into glucose for energy. This can be beneficial for individuals needing a quick energy boost, such as before certain physical activities. However, the high proportion of added sugar means this energy release can be rapid, potentially leading to a subsequent energy crash, and it lacks the sustained energy provided by complex carbohydrates and fiber found in whole grains.
Convenient Breakfast Option
As a ready-to-eat cereal, COCOA PEBBLES offers a convenient and time-saving breakfast solution for busy mornings. Its ease of preparation requires minimal effort, making it accessible for individuals with limited time for meal preparation. While convenience is a practical benefit, it's important to balance this with the nutritional trade-offs, particularly the high added sugar and low fiber content, when making regular dietary choices.
COCOA PEBBLES SWEETENED RICE CEREAL receives a FoodScore of 23/100 (Avoid), primarily due to its high added sugar content and status as an ultra-processed food.
How to eat it
COCOA PEBBLES is typically consumed as a breakfast cereal with milk, often appealing to children and adults seeking a sweet start to their day. A common portion is 0.75 cup, though many may consume larger servings. The primary pitfall is the high added sugar content and lack of fiber.
To improve the nutritional balance, pair COCOA PEBBLES with sources of protein and healthy fats, such as a handful of nuts, a hard-boiled egg, or a serving of plain Greek yogurt.
Consider using a smaller portion of COCOA PEBBLES and mixing it with a lower-sugar, higher-fiber cereal like plain shredded wheat or puffed rice to reduce overall added sugar intake.
Add fresh fruit like berries or sliced banana to your bowl to introduce natural sweetness and dietary fiber, which are largely absent in the cereal itself.
Use milk (dairy or fortified plant-based) to add calcium and vitamin D, as COCOA PEBBLES itself contains no calcium or vitamin D.
Things to keep in mind
Individuals should be mindful of the high added sugar content in COCOA PEBBLES, which can contribute to excessive caloric intake without providing substantial nutritional benefits. The presence of hydrogenated vegetable oil (coconut and palm kernel oils) indicates the inclusion of saturated fats, which should be consumed in moderation as part of a balanced diet. While the cereal is fortified, relying on it as a primary source of vitamins and minerals may lead to an unbalanced diet due to its low fiber and high sugar. The caramel color and natural and artificial flavor are common food additives. For individuals managing blood sugar levels, the rapid carbohydrate absorption from the refined rice and high sugar content may be a concern. There are no common allergens explicitly declared beyond the general ingredients, but consumers with specific sensitivities should always review the full ingredient list.
COCOA PEBBLES receives a FoodScore of 23/100, indicating it is not considered a healthy choice for regular consumption. This is primarily due to its high added sugar content (24.14g per 100g) and its classification as an ultra-processed food. While it is fortified with some vitamins and minerals, these do not outweigh the nutritional drawbacks for a daily staple.
How does COCOA PEBBLES compare to other breakfast cereals?
Compared to a whole-grain, unsweetened cereal like plain rolled oats, COCOA PEBBLES has significantly more added sugar and no fiber. Even when compared to other sweetened cereals, its added sugar levels are notable. For example, a serving of Kellogg's Frosted Flakes also contains added sugar, but COCOA PEBBLES's per 100g sugar content is quite high within the sweetened cereal category.
What is 'hydrogenated vegetable oil' in COCOA PEBBLES?
Hydrogenated vegetable oil, in this case from coconut and palm kernel oils, is a type of fat that has undergone a process to make it more solid at room temperature. This process can increase the saturated fat content of the oil. While this product declares 0g trans fat, the presence of hydrogenated oils contributes to the overall fat profile and texture of the cereal.
What is a reasonable portion size for COCOA PEBBLES?
The declared serving size for COCOA PEBBLES is 0.75 cup. Sticking to this portion size is important to manage the intake of added sugars and calories. Many people tend to pour larger servings, which would further increase the sugar and calorie load beyond what is indicated on the nutrition label.
Can COCOA PEBBLES be part of a balanced diet?
COCOA PEBBLES can be included in a balanced diet as an occasional treat in moderation, rather than a daily breakfast. Due to its low FoodScore and high added sugar, it's best to balance it with nutrient-dense foods throughout the rest of the day, focusing on whole grains, fruits, vegetables, and lean proteins.