FRUITY PEBBLES SWEETENED RICE CEREAL NATURAL AND ARTIFICIAL FLAVORS
FRUITY PEBBLES SWEETENED RICE CEREAL scores 24/100 (Avoid) primarily due to its **high added sugar content** and classification as an **ultra-processed food**.
FRUITY PEBBLES scores 24/100, indicating it is not a recommended daily choice.
The product provides notable amounts of iron (37% DV) and zinc (51% DV) per 100g.
A significant concern is the 23.31g of added sugar per 100g serving.
This cereal is a NOVA class 4 ultra-processed food, unlike whole-grain rolled oats.
Consider this cereal as an occasional treat rather than a regular breakfast option.
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, placing it in the 'Avoid' category. This score is largely influenced by its nutritional profile, particularly the significant amount of added sugar. With 23.31g of added sugar per 100g, this contributes a substantial penalty to its overall score. The presence of hydrogenated vegetable oil (coconut and palm kernel oils) also adds a small penalty due to its saturated fat content, at 3.7g per 100g. Furthermore, the sodium content of 518.52mg per 100g incurs another penalty. As a NOVA class 4 food, it is categorized as ultra-processed, which carries a notable penalty. On the positive side, FRUITY PEBBLES 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, which collectively provide a bonus. However, these bonuses do not offset the penalties from added sugar, saturated fat, sodium, and its ultra-processed nature. In comparison, plain rolled oats, a whole-grain breakfast baseline, contain no added sugar, minimal sodium, and are not ultra-processed.
Health benefits
What the nutrients in fruity pebbles sweetened rice cereal natural and artificial flavors actually do for you, grounded in established dietary science.
Source of Essential Micronutrients
FRUITY PEBBLES is fortified to provide several essential vitamins and minerals. Per 100g, it offers 37% of the Daily Value for iron, a mineral crucial for oxygen transport and energy metabolism. It also provides 51% of the Daily Value for zinc, which supports immune function and wound healing. Additionally, it is a significant source of Vitamin A (309% DV) and Vitamin B12 (232% DV), both important for various bodily functions.
Convenient Source of Vitamin C
This cereal provides 25% of the Daily Value for Vitamin C per 100g, contributed by ingredients like sodium ascorbate and ascorbic acid. Vitamin C is an important antioxidant that supports immune health and collagen production. While not a primary source of this vitamin, it can contribute to daily intake, especially for individuals who may not consume enough fruits and vegetables.
Quick Energy Boost
Due to its high carbohydrate content, particularly from sugar and rice, FRUITY PEBBLES can provide a rapid source of energy. This can be useful for individuals needing a quick energy replenishment, such as after intense physical activity, or as a convenient option for a fast breakfast. However, the energy provided is primarily from simple carbohydrates, which may lead to a rapid rise and fall in blood sugar.
FRUITY PEBBLES SWEETENED RICE CEREAL scores 24/100 (Avoid) primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
FRUITY PEBBLES is typically consumed as a breakfast cereal, often with milk. Its sweet flavor and colorful appearance make it popular, especially among children. A common serving size is 0.75 cup, though larger portions are frequently consumed. Be mindful of the added sugar content when pairing with other foods.
To mitigate the added sugar impact, pair FRUITY PEBBLES with unsweetened milk and a source of protein like plain Greek yogurt or a handful of nuts.
Consider using a smaller bowl than usual to help with portion control and reduce overall sugar intake.
Combine a small amount of FRUITY PEBBLES with a higher-fiber, lower-sugar cereal, such as plain shredded wheat, to increase fiber content.
Use FRUITY PEBBLES as an occasional topping for fruit and yogurt parfaits rather than a standalone meal to add texture and a touch of sweetness.
Things to keep in mind
Consumers should be aware of several ingredients in FRUITY PEBBLES. The cereal contains hydrogenated vegetable oil (coconut and palm kernel oils), which contributes to its saturated fat content. The presence of artificial colors such as Red 40, Yellow 6, Blue 1, Yellow 5, and Blue 2 may be a concern for some individuals, particularly parents of young children, as these have been linked to hyperactivity in sensitive individuals. The preservative BHA (butylated hydroxyanisole) is included to help protect flavor. Individuals monitoring their sodium intake should note the 518.52mg per 100g. For those with diabetes or monitoring blood sugar, the high added sugar content (23.31g per 100g) means this product can significantly impact blood glucose levels.
FRUITY PEBBLES scores 24/100 on FoodScore, placing it in the 'Avoid' category. While it is fortified with some vitamins and minerals like iron and zinc, its high added sugar content and classification as an ultra-processed food mean it is not considered a healthy choice for regular consumption. It is best viewed as an occasional treat.
How does FRUITY PEBBLES compare to other breakfast cereals?
Compared to a whole-grain, unsweetened cereal like Cheerios Original, FRUITY PEBBLES has significantly more added sugar and is classified as ultra-processed. While Cheerios also contains some added sugar, it offers more fiber and is less processed. FRUITY PEBBLES does provide higher levels of certain fortified micronutrients, but this does not outweigh its less favorable overall nutritional profile.
What is the role of 'natural and artificial flavor' in FRUITY PEBBLES?
The 'natural and artificial flavor' in FRUITY PEBBLES contributes to its distinct taste profile. These flavors are added to enhance the sensory experience of the cereal. While natural flavors are derived from natural sources, artificial flavors are chemically synthesized. Both are generally recognized as safe by regulatory bodies but do not contribute to the nutritional value of the product.
What is a reasonable portion size for FRUITY PEBBLES?
The manufacturer's suggested serving size for FRUITY PEBBLES is 0.75 cup. Adhering to this portion helps manage intake of added sugar and calories. Given its nutritional profile, it is advisable to stick to the recommended serving size or even smaller if consumed frequently, to prevent excessive sugar consumption.
Can FRUITY PEBBLES be part of a balanced diet?
FRUITY PEBBLES can be included in a balanced diet, but it should be consumed in moderation and infrequently. Due to its high added sugar and ultra-processed nature, it is not ideal as a daily staple. When consumed, balance it with nutrient-dense foods throughout the day, such as fruits, vegetables, and whole grains, to ensure overall dietary quality.