Kashi US KASHI GOLEAN CEREAL VANILLA 1.75OZ scores 39/100 (Poor) on FoodScore, primarily due to the presence of trans fat and its classification as a processed food.
FoodScore: 39/100 (Poor), indicating a low nutritional density.
Contains 15.9g protein and 11.31g fiber per 100g, contributing positively to satiety.
A notable concern is the presence of trans fat, incurring a significant penalty in its score.
This processed cereal (NOVA 3) differs significantly from plain rolled oats, which are unprocessed.
Portion control is important given the 416.33 calories per 100g.
Scores -8 points above the grain category average (47/100 across 2269 foods).
Fiber
11.31g
40% of Daily Value
Protein
15.9g
32% of Daily Value
Added sugar
11.54g
23% of Daily Value
Sodium
154.08mg
7% of Daily Value
+
What it brings to the table
Fiber (11.3g)+12
Protein (15.9g)+10
Micronutrients (Iron, Magnesium, Phosphorus)+6
−
What holds it back
Added sugar (11.5g)-14
Trans fat present-20
Processed (NOVA 3)-5
Why it scores 39
Kashi US KASHI GOLEAN CEREAL VANILLA 1.75OZ receives a FoodScore of 39/100, categorized as Poor. The product gains points for its substantial fiber content, with 11.31g per 100g, and a notable 15.9g of protein. It also benefits from micronutrients like iron (22% DV), magnesium (10% DV), and calcium (10% DV). However, several factors significantly penalize its score. The presence of trans fat, even in a small amount (0.1g per 100g), results in a substantial deduction. Additionally, the product contains 11.54g of added sugar per 100g, contributing to a negative score impact. Its classification as a NOVA 3 processed food also incurs a penalty. When compared to a baseline of plain rolled oats, which are unprocessed and typically contain no added sugar or trans fat, this Kashi US cereal is a more processed option with a higher sugar load.
Health benefits
What the nutrients in kashi us kashi golean cereal vanilla 1.75oz actually do for you, grounded in established dietary science.
Supports Digestive Health
This cereal provides a significant amount of dietary fiber, with 11.31g per 100g. Fiber is crucial for maintaining regular bowel movements and overall digestive health. Including fiber-rich foods like Kashi US KASHI GOLEAN CEREAL VANILLA in your diet can help prevent constipation and support a healthy gut microbiome. This amount of fiber can contribute meaningfully to your daily recommended intake.
Contributes to Satiety and Muscle Maintenance
With 15.9g of protein per 100g, Kashi US KASHI GOLEAN CEREAL VANILLA is a good source of protein. Protein is essential for building and repairing tissues, including muscles, and plays a role in enzyme and hormone production. A high-protein breakfast can also contribute to increased satiety, potentially helping to manage appetite throughout the morning. The pea protein and red bean flakes contribute to this protein content.
Provides Essential Micronutrients
This product offers several important micronutrients, including iron (22% DV), calcium (10% DV), and magnesium (10% DV) per 100g. Iron is vital for oxygen transport in the blood, while calcium is crucial for bone health. Magnesium plays a role in over 300 enzymatic reactions in the body. These nutrients contribute to overall bodily functions and can help meet daily nutritional requirements.
Kashi US KASHI GOLEAN CEREAL VANILLA 1.75OZ scores 39/100 (Poor) on FoodScore, primarily due to the presence of trans fat and its classification as a processed food.
How to eat it
Kashi US KASHI GOLEAN CEREAL VANILLA is typically consumed as a breakfast cereal, often with milk or a milk alternative. Its convenient single-serving container makes it suitable for on-the-go consumption. A common pitfall is overlooking the added sugar content when combining it with other sweetened items.
Pair with unsweetened milk or yogurt to avoid adding more sugar to your meal.
Add fresh berries or sliced fruit to boost natural sweetness and further increase fiber content.
Consider using a smaller portion than the full container if you are monitoring calorie or carbohydrate intake.
Combine with a handful of unsalted nuts for additional healthy fats and a more sustained energy release.
Things to keep in mind
The ingredient list for Kashi US KASHI GOLEAN CEREAL VANILLA includes expeller pressed sunflower oil, which can contain trans fats, as indicated by the nutrition data. While the amount is small (0.1g per 100g), regular consumption of trans fats should be minimized due to their potential impact on cardiovascular health. Individuals monitoring their sugar intake, such as those with diabetes, should be mindful of the 11.54g of added sugar per 100g. The product contains oats and sorghum, which are generally well-tolerated, but individuals with specific grain sensitivities should review the full ingredient list.
Kashi US KASHI GOLEAN CEREAL VANILLA scores 39/100 (Poor) on FoodScore. While it offers good amounts of fiber and protein, the presence of trans fat and added sugar contribute to its lower score. It is a processed food, which generally means it has undergone significant alteration from its whole-food state.
How does Kashi US KASHI GOLEAN CEREAL VANILLA compare to other cereals?
Compared to a less processed option like plain rolled oats, Kashi US KASHI GOLEAN CEREAL VANILLA contains more added sugar and is classified as processed. When compared to a highly fortified, sugary cereal like Kellogg's Frosted Flakes, this Kashi US product offers more fiber and protein, but still contains added sugars and trans fats.
What is 'red bean flakes' in the ingredient list?
Red bean flakes are a form of processed red beans, often used in cereals and snacks to add protein and fiber. They contribute to the overall nutritional profile of the cereal, boosting its protein and fiber content, which are positive attributes.
What is a recommended portion size for this cereal?
The serving size is one container (1.75oz), which provides 416.33 calories per 100g. If you are managing calorie intake, you might consider consuming a smaller portion or balancing it with lower-calorie foods throughout the day. Always check the nutrition label for precise values.
Can this cereal be part of a weight management plan?
Due to its protein and fiber content, this cereal can contribute to satiety, which may be helpful for weight management. However, its calorie density (416.33 calories per 100g) and added sugar content mean that portion control is crucial. Integrating it into a balanced diet with other whole, unprocessed foods is key.