GRAPE-NUTS FLAKES CEREAL earns a FoodScore of 66/100 (Good), primarily driven by its **high fiber content** and significant micronutrient fortification, despite the presence of added sugar.
GRAPE-NUTS FLAKES CEREAL scores 66/100 (Good) on FoodScore.
It provides 11.6g of fiber per 100g, contributing significantly to daily intake.
The product contains 7g of added sugar per 100g, a moderate amount.
Compared to plain rolled oats, it is more processed (NOVA 3) and contains added sugar.
This cereal can be a convenient source of fortified vitamins and minerals.
Scores +19 points above the grain category average (47/100 across 2269 foods).
Fiber
11.6g
41% of Daily Value
Protein
9.3g
19% of Daily Value
Added sugar
7g
14% of Daily Value
Sodium
465.12mg
20% of Daily Value
+
What it brings to the table
Fiber (11.6g)+12
Protein (9.3g)+5
Micronutrients (Iron, Magnesium, Phosphorus, Zinc, Vitamin A, Vitamin B12, Riboflavin)+12
−
What holds it back
Added sugar (7g)-7
Sodium (465.1mg)-1
Processed (NOVA 3)-5
Why it scores 66
GRAPE-NUTS FLAKES CEREAL achieves a FoodScore of 66/100, placing it in the 'Good' category. This score reflects a balance between beneficial nutrients and some processing elements. The cereal receives significant bonuses for its high fiber content, providing 11.6g per 100g, and a notable 9.3g of protein. It is also heavily fortified with micronutrients, earning additional points for iron, magnesium, phosphorus, zinc, vitamin A, vitamin B12, and riboflavin. For instance, it provides 163% DV for iron and 222% DV for zinc per 100g. However, penalties are incurred due to 7g of added sugar per 100g and 465.12mg of sodium. The presence of sugar as a direct ingredient contributes to the added sugar penalty. As a NOVA class 3 food, it also receives a penalty for being processed. Compared to plain rolled oats, which are a whole, unprocessed grain, GRAPE-NUTS FLAKES CEREAL is more processed and includes added sugar and salt.
Health benefits
What the nutrients in grape-nuts flakes cereal actually do for you, grounded in established dietary science.
Supports Digestive Health
GRAPE-NUTS FLAKES CEREAL is a good source of dietary fiber, providing 11.6g per 100g. This significant amount of fiber can contribute to regular bowel movements and overall digestive wellness. Including fiber-rich foods in the diet helps maintain gut health and can contribute to a feeling of fullness, which may assist with appetite management. The fiber primarily comes from the whole grain wheat used in the cereal.
Contributes to Micronutrient Intake
This cereal is fortified with several essential vitamins and minerals, making it a convenient way to boost intake of certain micronutrients. Per 100g, it supplies 163% DV of iron, 222% DV of zinc, and 583% DV of vitamin B12. These nutrients are crucial for various bodily functions, including energy metabolism, immune function, and red blood cell formation. The fortification helps address potential dietary gaps.
Provides Sustained Energy
As a whole grain-based cereal, GRAPE-NUTS FLAKES CEREAL offers complex carbohydrates that provide sustained energy. The combination of whole grain wheat and fiber helps to slow down digestion and the release of glucose into the bloodstream, which can prevent rapid spikes and crashes in blood sugar levels. This can be beneficial for maintaining energy throughout the morning.
GRAPE-NUTS FLAKES CEREAL earns a FoodScore of 66/100 (Good), primarily driven by its high fiber content and significant micronutrient fortification, despite the presence of added sugar.
How to eat it
GRAPE-NUTS FLAKES CEREAL is typically consumed as a breakfast food, often with milk or a milk alternative. A common serving size is one cup, which provides a convenient and quick meal. Be mindful of portion sizes and what you add to your bowl to manage overall calorie and sugar intake.
Pair with unsweetened milk or yogurt to avoid adding extra sugar and to boost protein content.
Add fresh fruit like berries or sliced banana for natural sweetness and additional fiber and vitamins.
Consider mixing with a small handful of nuts or seeds for healthy fats and extra protein.
Use as a topping for yogurt or cottage cheese to add a crunchy texture and whole grain benefits.
Things to keep in mind
GRAPE-NUTS FLAKES CEREAL contains whole grain wheat and wheat flour, making it unsuitable for individuals with celiac disease or a wheat allergy. While fortified with many micronutrients, it does contain 7g of added sugar per 100g, which consumers managing blood sugar levels, such as those with diabetes, should consider in their overall daily intake. The sodium content of 465.12mg per 100g is moderate, but individuals monitoring sodium intake for blood pressure management should account for it. The ingredient list is relatively straightforward, with no artificial colors or flavors, but the presence of canola oil is noted.
GRAPE-NUTS FLAKES CEREAL scores 66/100 (Good) on FoodScore. It is a good source of fiber and fortified with many essential vitamins and minerals, including iron and zinc. However, it does contain added sugar and is a processed food, which are factors to consider in a balanced diet.
How does GRAPE-NUTS FLAKES CEREAL compare to other breakfast cereals?
Compared to a plain whole-grain cereal like Shredded Wheat, GRAPE-NUTS FLAKES CEREAL has similar fiber content but includes added sugar and more sodium. It offers more fortification than many traditional cereals. Compared to highly sweetened cereals like Lucky Charms, GRAPE-NUTS FLAKES CEREAL has significantly less added sugar and more fiber.
What is 'malted barley flour' in the ingredient list?
Malted barley flour is a grain product made from barley that has been sprouted and then dried. It is often used in cereals and baked goods to add a slightly sweet flavor and to aid in browning. It also contributes to the overall carbohydrate content of the cereal.
What is a recommended portion size for GRAPE-NUTS FLAKES CEREAL?
The recommended serving size is 1 cup. This portion provides a balance of carbohydrates, fiber, and fortified nutrients. Adjusting portion sizes based on individual dietary needs and activity levels is always advisable to manage calorie and nutrient intake effectively.
Can GRAPE-NUTS FLAKES CEREAL be part of a weight management plan?
Yes, GRAPE-NUTS FLAKES CEREAL can be part of a weight management plan due to its fiber content, which can promote satiety. However, it's important to monitor portion sizes and avoid excessive additions of high-calorie toppings like extra sugar or full-fat milk to keep calorie intake in check.