CRUNCHY NUT GOLDEN HONEY NUT FLAKES GOLDEN FLAKES OF CORN DRIZZLED WITH HONEY AND TOPPED WITH REAL PEANUTS, GOLDEN HONEY NUT
CRUNCHY NUT GOLDEN HONEY NUT FLAKES scores 29/100 (Avoid) primarily due to its **high added sugar content** and **ultra-processed nature**.
This product received a FoodScore of 29/100, placing it in the 'Avoid' category.
A 100g serving contains 22.58g of added sugar, a significant factor in its low score.
It is classified as NOVA class 4, indicating it is an ultra-processed food.
Compared to plain rolled oats, CRUNCHY NUT has considerably more added sugar and sodium.
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
3.2g
11% of Daily Value
Protein
6.45g
13% of Daily Value
Added sugar
22.58g
45% of Daily Value
Sodium
435.48mg
19% of Daily Value
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What it brings to the table
Fiber (3.2g)+3
Protein (6.5g)+2
Micronutrients (Iron, Vitamin A, Vitamin C, Vitamin B12, Riboflavin)+10
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What holds it back
Added sugar (22.6g)-25
Sodium (435.5mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 29
CRUNCHY NUT GOLDEN HONEY NUT FLAKES received a FoodScore of 29 out of 100, placing it in the 'Avoid' category. This score is largely influenced by its significant added sugar content, which stands at 22.58g per 100g, incurring a substantial penalty of 25 points. The product's classification as NOVA class 4, meaning it is ultra-processed, also contributes a 10-point penalty. Additionally, the sodium content of 435.48mg per 100g results in a minor 1-point penalty. On the positive side, the product gains 3 points for its 3.2g of fiber and 2 points for its 6.45g of protein per 100g. Micronutrient fortification, including high levels of iron (81% DV), Vitamin A (179% DV), Vitamin C (22% DV), and Vitamin B12 (202% DV), adds 10 bonus points. However, these bonuses are outweighed by the penalties. The presence of sugar as the second ingredient and honey further down the list highlights the multiple sources of added sugars. In comparison to a baseline of plain rolled oats, which are minimally processed and contain no added sugar or sodium, CRUNCHY NUT presents a less favorable nutritional profile for regular consumption.
Health benefits
What the nutrients in crunchy nut golden honey nut flakes golden flakes of corn drizzled with honey and topped with real peanuts, golden honey nut actually do for you, grounded in established dietary science.
Source of Fortified Micronutrients
CRUNCHY NUT GOLDEN HONEY NUT FLAKES is fortified with several vitamins and minerals, making it a source of specific micronutrients. A 100g serving provides 81% of the Daily Value for iron, 179% for Vitamin A, and 202% for Vitamin B12. This fortification can help address potential dietary gaps for individuals who might not consistently meet their needs for these specific nutrients through other foods. The inclusion of iron and B vitamins can support energy metabolism and red blood cell formation.
Provides Some Fiber
This product offers a modest amount of dietary fiber, with 3.2g per 100g. While not a primary source of fiber, this contribution can still be a small part of an individual's daily fiber intake. Fiber is important for digestive health and can contribute to feelings of fullness. Pairing this cereal with other high-fiber foods, such as fruit, can further enhance the overall fiber content of a meal.
Contains Protein
CRUNCHY NUT GOLDEN HONEY NUT FLAKES provides 6.45g of protein per 100g. While not a high-protein food, this amount contributes to the daily protein intake. Protein is essential for muscle maintenance and repair, as well as other bodily functions. Combining this cereal with a protein source like milk or yogurt can create a more balanced breakfast that supports satiety.
CRUNCHY NUT GOLDEN HONEY NUT FLAKES scores 29/100 (Avoid) primarily due to its high added sugar content and ultra-processed nature.
How to eat it
CRUNCHY NUT GOLDEN HONEY NUT FLAKES is typically consumed as a breakfast cereal, often with milk. A common serving size is 3/4 cup, which is a relatively small portion. Due to its sweet profile, it is often eaten on its own or with minimal additions. The primary pitfall is consuming larger portions, which can significantly increase intake of added sugars.
To improve the nutritional balance, pair a smaller portion of CRUNCHY NUT with plain Greek yogurt or cottage cheese for added protein.
Enhance fiber content by adding fresh berries or sliced fruit, which also provides natural sweetness without additional sugar.
Be mindful of portion sizes; measure out the 3/4 cup serving to avoid overconsumption of added sugars and calories.
Consider mixing CRUNCHY NUT with a lower-sugar, whole-grain cereal to dilute the added sugar content while maintaining some flavor.
Things to keep in mind
Individuals with peanut allergies must avoid CRUNCHY NUT GOLDEN HONEY NUT FLAKES, as peanuts are a declared ingredient and a primary component of the product. The ingredient list also notes the presence of wheat starch and natural flavor that contains pecan, walnut, and almond, indicating potential cross-contamination risks or presence of other tree nuts for those with sensitivities. Due to the high added sugar content (22.58g per 100g), individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very limited quantities. The preservative BHT for freshness is included, which some consumers may prefer to avoid. The product's NOVA class 4 designation means it is an ultra-processed food, which some dietary guidelines recommend limiting for overall health.
CRUNCHY NUT GOLDEN HONEY NUT FLAKES scores 29/100, placing it in the 'Avoid' category. While it is fortified with several vitamins and minerals like iron and Vitamin A, its high added sugar content (22.58g per 100g) and status as an ultra-processed food are significant nutritional drawbacks. It is not considered a healthy choice for regular consumption.
How does CRUNCHY NUT compare to other breakfast cereals?
Compared to a plain, unsweetened rolled oats baseline, CRUNCHY NUT has significantly more added sugar and sodium. When compared to other sweetened cereals like General Mills Honey Nut Cheerios, CRUNCHY NUT's added sugar content is comparable or slightly higher. Many other cereals, especially those marketed to children, also share the ultra-processed classification and high sugar levels.
What is 'malt flavoring' in the ingredient list?
Malt flavoring is an ingredient used to impart a distinct malty taste. It is typically derived from barley and can contribute to the overall flavor profile of the cereal. While it is not a primary source of sugar, it can contain small amounts of carbohydrates and is part of the flavoring system of the product.
What is a reasonable portion size for CRUNCHY NUT?
The recommended serving size is 3/4 cup. Sticking to this portion helps manage the intake of added sugars and calories. Consuming larger portions will significantly increase your intake of added sugars, making it harder to stay within daily dietary guidelines for sugar.
Can CRUNCHY NUT be part of a balanced diet?
CRUNCHY NUT can be included in a balanced diet, but it should be consumed in moderation due to its high added sugar content and ultra-processed nature. It is best treated as an occasional food rather than a daily staple. Prioritizing whole, unprocessed foods for most meals is generally recommended for overall health.