ESSENTIAL EVERYDAY, LOW FAT GRANOLA WHOLE GRAIN CEREAL WITH ALMONDS
ESSENTIAL EVERYDAY Low Fat Granola Whole Grain Cereal with Almonds scores 39/100 (Poor), largely due to its **high added sugar content** and ultra-processed nature.
This ESSENTIAL EVERYDAY granola scores 39/100 (Poor) on the FoodScore scale.
A serving contains 17.81g of added sugar, contributing significantly to its low score.
It is classified as NOVA class 4, indicating it is an ultra-processed food.
Compared to plain rolled oats, this product has substantially more added sugar and sodium.
Consider portion control due to its calorie density and added sugar.
Scores -8 points above the grain category average (47/100 across 2269 foods).
Fiber
5.49g
20% of Daily Value
Protein
9.09g
18% of Daily Value
Added sugar
17.81g
36% of Daily Value
Sodium
363.64mg
16% of Daily Value
+
What it brings to the table
Fiber (5.5g)+6
Protein (9.1g)+5
Micronutrients (Iron, Magnesium, Phosphorus, Zinc, Vitamin A, Vitamin B12, Riboflavin)+12
−
What holds it back
Added sugar (17.8g)-23
Sodium (363.6mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 39
ESSENTIAL EVERYDAY Low Fat Granola Whole Grain Cereal with Almonds receives a FoodScore of 39/100, categorized as Poor. This score is primarily driven by its high added sugar content, which stands at 17.81g per 100g and incurs a significant penalty of -23 points. The presence of corn syrup and sugar high on the ingredient list contributes to this. Additionally, its classification as a NOVA class 4 food, meaning it is ultra-processed, results in a -10 point penalty. While the product does offer some positive attributes, such as 5.49g of fiber and 9.09g of protein per 100g, earning +6 and +5 points respectively, these are not enough to offset the substantial penalties. Micronutrient bonuses for iron, magnesium, zinc, vitamin A, and vitamin B12 add +12 points. However, the sodium content at 363.64mg per 100g also incurs a minor penalty of -1 point. When compared to a baseline of plain rolled oats, this ESSENTIAL EVERYDAY granola contains considerably more added sugars and sodium, positioning it as a less optimal choice for daily consumption.
Health benefits
What the nutrients in essential everyday, low fat granola whole grain cereal with almonds actually do for you, grounded in established dietary science.
Source of Dietary Fiber
This granola provides 5.49g of fiber per 100g, which can contribute to your daily fiber intake. Dietary fiber is important for digestive health and can help promote regularity. Including fiber-rich foods in your diet may also help with satiety, potentially aiding in weight management by making you feel fuller for longer. This product's fiber comes primarily from whole rolled oats and whole grain wheat.
Good Source of Essential Micronutrients
ESSENTIAL EVERYDAY granola is fortified with several important vitamins and minerals. It provides 18% DV for iron, 17% DV for magnesium, and a notable 62% DV for zinc per 100g. These micronutrients play crucial roles in various bodily functions, including energy metabolism, immune system support, and red blood cell formation. The fortification also includes a high amount of Vitamin B12 and Vitamin A, supporting overall nutritional status.
Contains Whole Grains
The primary ingredient in this granola is whole rolled oats, followed by whole grain wheat. Consuming whole grains is associated with several health benefits, including supporting heart health and providing sustained energy release. Whole grains retain all parts of the grain kernel, including the bran, germ, and endosperm, which contain fiber, vitamins, and minerals. While this product contains whole grains, it's important to consider the overall nutritional profile.
ESSENTIAL EVERYDAY Low Fat Granola Whole Grain Cereal with Almonds scores 39/100 (Poor), largely due to its high added sugar content and ultra-processed nature.
How to eat it
Granola is commonly consumed as a breakfast cereal with milk or yogurt, or as a snack on its own. A typical serving size is 0.67 cup, which is about 66g. Due to its calorie density and added sugar content, portion control is key.
Pair with plain, unsweetened yogurt or milk to balance the sweetness and add protein without extra sugar.
Mix a small portion with a larger amount of plain rolled oats to reduce the overall added sugar per serving.
Use as a topping for fruit salads or smoothies in moderation, focusing on the texture and flavor contribution rather than as a primary food source.
Measure your serving size carefully to avoid overconsumption, especially given the high calorie count per 100g.
Things to keep in mind
This product contains several common allergens, including almonds, milk, and soy lecithin, as well as wheat and barley from the grains. Individuals with allergies to these ingredients should avoid this product. The presence of partially hydrogenated cottonseed and/or soybean oil indicates the potential for trans fats, even if the label declares 0g per serving, due to rounding rules. While the product is fortified with many vitamins and minerals, the high added sugar content (17.81g per 100g) is a significant concern, particularly for individuals managing blood sugar levels, such as those with diabetes. The NOVA class 4 designation also indicates it is an ultra-processed food, which some dietary guidelines suggest limiting.
Is ESSENTIAL EVERYDAY Low Fat Granola Whole Grain Cereal with Almonds healthy?
ESSENTIAL EVERYDAY Low Fat Granola Whole Grain Cereal with Almonds scores 39/100 (Poor) on the FoodScore scale. While it contains whole grains and is fortified with some micronutrients like iron and zinc, its high added sugar content and status as an ultra-processed food significantly detract from its overall nutritional quality. It is not considered a healthy choice for regular consumption.
How does ESSENTIAL EVERYDAY granola compare to other granolas or plain oats?
Compared to plain rolled oats, ESSENTIAL EVERYDAY granola has substantially more added sugar and sodium. When compared to some other branded granolas like Nature Valley Crunchy Granola Oats 'n Honey, this ESSENTIAL EVERYDAY product may have a similar or slightly lower added sugar content, but its ultra-processed nature remains a key differentiator from simpler whole-grain options. Always check the nutrition label for specific comparisons.
What is 'partially hydrogenated cottonseed and/or soybean oil' in the ingredients?
Partially hydrogenated oils are a source of trans fats, which are known to negatively impact heart health. While the label states 0g trans fat per serving, this is due to rounding regulations; products can contain up to 0.5g per serving and still declare 0g. It's generally advisable to limit consumption of foods containing partially hydrogenated oils to reduce your intake of trans fats.
What is a reasonable portion size for this granola?
The declared serving size is 0.67 cup (approximately 66g). Given its calorie density (400 calories per 100g) and high added sugar, sticking to this portion size is important for managing calorie and sugar intake. For a lighter option, consider mixing a smaller amount with other whole grains or fresh fruit.
Can this granola be part of a weight management diet?
Due to its high calorie and added sugar content, this granola would require careful portion control to fit into a weight management diet. While it provides fiber and protein, the significant amount of added sugar can contribute to excess calorie intake if not monitored. Opting for less processed, lower-sugar whole grain options would generally be more beneficial for weight management.