FRUITY PEBBLES SWEETENED RICE CEREAL scores 24/100 (Avoid) due to its high content of added sugar, which significantly impacts its nutritional profile. Despite fortification, it remains an ultra-processed grain product.
FRUITY PEBBLES scores 24/100, indicating it is an 'Avoid' choice according to FoodScore.
The product contains 23.31g of added sugar per 100g, a primary factor in its low score.
It is a NOVA class 4 food, meaning it is ultra-processed.
Compared to plain rolled oats, FRUITY PEBBLES offers less fiber and significantly more added sugar.
Consider this cereal as an occasional treat rather than a regular breakfast staple.
Scores -23 points above the grain category average (47/100 across 2269 foods).
Fiber
0g
0% of Daily Value
Protein
3.7g
7% of Daily Value
Added sugar
23.31g
47% of Daily Value
Sodium
518.52mg
23% of Daily Value
+
What it brings to the table
Micronutrients (Iron, Zinc, Vitamin A, Vitamin C, Vitamin B12, Riboflavin)+12
−
What holds it back
Added sugar (23.3g)-25
Saturated fat (3.7g)-1
Sodium (518.5mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 24
FRUITY PEBBLES SWEETENED RICE CEREAL receives a FoodScore of 24 out of 100, primarily driven by its significant amount of added sugar and its classification as an ultra-processed food. With 23.31g of added sugar per 100g, this product incurs a substantial penalty of -25 points. The ingredient list highlights sugar as the second ingredient, contributing to this high amount. Additionally, the presence of hydrogenated vegetable oil (coconut and palm kernel oils) leads to 3.7g of saturated fat per 100g, resulting in a -1 point penalty. The sodium content of 518.52mg per 100g also contributes a -2 point penalty. As a NOVA class 4 food, FRUITY PEBBLES is considered ultra-processed, incurring a further -10 point penalty. While the cereal is fortified with several micronutrients, including iron (37% DV), zinc (51% DV), vitamin A (309% DV), vitamin C (25% DV), vitamin B12 (232% DV), and riboflavin, these bonuses (+12 points) do not offset the penalties from added sugar, saturated fat, sodium, and its ultra-processed nature. In contrast, a baseline like plain rolled oats provides whole grains and fiber with no added sugar or significant sodium.
Health benefits
What the nutrients in fruity pebbles sweetened rice cereal actually do for you, grounded in established dietary science.
Provides Essential Micronutrients
FRUITY PEBBLES is fortified with several vitamins and minerals, which can contribute to daily intake. For example, a 100g serving provides 37% of the Daily Value for iron and 51% for zinc, both important for immune function and energy metabolism. It also offers a high amount of Vitamin A (309% DV) and Vitamin B12 (232% DV), which support vision and nerve function, respectively. This fortification can be beneficial for individuals who may have gaps in their micronutrient intake from other dietary sources, though it does not compensate for other nutritional drawbacks.
Source of Vitamin C
This cereal contains sodium ascorbate and ascorbic acid, providing 25% of the Daily Value for Vitamin C per 100g. Vitamin C is an essential nutrient known for its role as an antioxidant and its importance in collagen synthesis, which supports skin health and wound healing. While not a primary source of this vitamin, FRUITY PEBBLES can contribute to the daily requirement, especially for those who might not consume enough fruits and vegetables regularly. However, it is important to consider the overall nutritional context.
Quick Energy Source
Due to its high carbohydrate content, particularly from sugar and rice, FRUITY PEBBLES can provide a rapid source of energy. This can be useful in specific situations, such as for athletes needing a quick carbohydrate boost before or after intense physical activity, or for individuals requiring a fast caloric intake. However, the energy provided is largely from simple carbohydrates, which may lead to a rapid rise and fall in blood sugar levels, making it less suitable for sustained energy.
FRUITY PEBBLES SWEETENED RICE CEREAL scores 24/100 (Avoid) due to its high content of added sugar, which significantly impacts its nutritional profile. Despite fortification, it remains an ultra-processed grain product.
How to eat it
FRUITY PEBBLES is typically consumed as a breakfast cereal, often with milk. Its sweet flavor profile makes it appealing, but it is important to be mindful of portion sizes due to its high added sugar content. It is generally not intended as a primary source of nutrition.
To improve the nutritional balance, pair FRUITY PEBBLES with a source of protein like plain Greek yogurt or a handful of nuts.
Consider using a smaller portion size than the recommended 3/4 cup to reduce added sugar intake, especially for children.
Combine with fresh fruit, such as berries or sliced bananas, to add dietary fiber and natural vitamins.
Alternate with less processed breakfast options like oatmeal or whole-wheat toast to vary nutrient intake.
Things to keep in mind
Consumers should be aware of the high added sugar content in FRUITY PEBBLES, which is a significant nutritional concern. The ingredient list also includes hydrogenated vegetable oil, which contributes to the saturated fat content. The presence of artificial colors such as Red 40, Yellow 6, Blue 1, Yellow 5, and Blue 2 may be a consideration for some individuals, particularly parents of children sensitive to food dyes. Additionally, BHA is included as a preservative to help protect flavor. While generally recognized as safe by regulatory bodies, some individuals may choose to limit intake of foods containing these additives. The product does not declare common allergens like milk, soy, wheat, tree nuts, peanuts, or egg in its primary ingredient list, but cross-contamination is always a possibility in manufacturing facilities.
FRUITY PEBBLES scores 24/100 on FoodScore, placing it in the 'Avoid' category. This is primarily due to its high added sugar content (23.31g per 100g) and its classification as an ultra-processed food. While fortified with some vitamins and minerals, it lacks significant fiber and protein, which are important for a balanced diet.
How does FRUITY PEBBLES compare to other breakfast cereals?
Compared to a whole-grain cereal like Cheerios, FRUITY PEBBLES has significantly more added sugar and less fiber. For instance, many plain oat-based cereals offer more fiber and protein with little to no added sugar. FRUITY PEBBLES is best considered an occasional treat rather than a daily breakfast staple due to its nutritional profile.
What is hydrogenated vegetable oil in FRUITY PEBBLES?
Hydrogenated vegetable oil, specifically coconut and palm kernel oils in FRUITY PEBBLES, is a fat that has undergone a process to make it more solid at room temperature. This process can increase the saturated fat content of the product. While this product contains 0g of trans fat, the saturated fat content contributes to its overall nutritional score.
What is a reasonable portion size for FRUITY PEBBLES?
The recommended serving size for FRUITY PEBBLES is 3/4 cup. Given its high added sugar content, adhering to this portion size is important for moderation. For those looking to reduce sugar intake, even smaller portions or occasional consumption may be more appropriate.
Can FRUITY PEBBLES be part of a balanced diet?
FRUITY PEBBLES can be included in a balanced diet as an occasional item, but it should not be a primary source of nutrition. To balance its nutritional profile, consider pairing it with nutrient-dense foods like fresh fruit, nuts, or plain dairy products to add fiber, protein, and healthy fats.