Kashi US KASHI GOLEAN CEREAL VANILLA GRAHAM 13.2OZ
Kashi US KASHI GOLEAN CEREAL VANILLA GRAHAM scores 62/100 (Good), primarily driven by its **high fiber and protein content**, despite notable added sugar.
FoodScore: 62/100 (Good), indicating a generally positive nutritional profile.
Contains 20.39g protein and 18.1g fiber per 100g, contributing significantly to satiety.
The 10.7g of added sugar per 100g is a primary nutritional drawback.
NOVA class 3 (processed) means it undergoes significant manufacturing steps.
Compared to plain rolled oats, it offers more protein and fiber but also more added sugar.
Scores +15 points above the grain category average (47/100 across 2269 foods).
Kashi US KASHI GOLEAN CEREAL VANILLA GRAHAM achieves a FoodScore of 62/100, placing it in the 'Good' category. This score is largely influenced by its substantial fiber and protein content. With 18.1g of fiber and 20.39g of protein per 100g, it receives significant bonus points, supporting satiety and digestive health. The presence of micronutrients like potassium (11% DV), iron (22% DV), and magnesium (15% DV) also contributes positively to its score. However, the product incurs penalties due to its 10.7g of added sugar per 100g, which is a moderate amount for a breakfast cereal. The ingredient list includes cane syrup and dried cane syrup as sources of this added sugar. Additionally, as a NOVA class 3 processed food, it receives a penalty reflecting its manufacturing complexity. When compared to a baseline of plain rolled oats, Kashi US KASHI GOLEAN CEREAL provides a higher protein and fiber count, but also introduces a notable amount of added sugars that are absent in plain oats.
Health benefits
What the nutrients in kashi us kashi golean cereal vanilla graham 13.2oz actually do for you, grounded in established dietary science.
Supports Satiety and Muscle Maintenance
This cereal is a good source of protein, providing 20.39g per 100g. Protein is essential for building and repairing tissues, including muscle, and plays a role in enzyme and hormone production. A high-protein breakfast can contribute to feeling fuller for longer, potentially reducing overall calorie intake throughout the day. The protein in this product comes from sources like expeller pressed soy grits and expeller pressed soy protein isolate, alongside various whole grains.
Promotes Digestive Health
With 18.1g of fiber per 100g, Kashi US KASHI GOLEAN CEREAL VANILLA GRAHAM is very high in dietary fiber. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. It also contributes to satiety and can help manage blood sugar levels by slowing down the absorption of glucose. The fiber content is derived from its blend of seven whole grains and added oat fiber.
Contributes to Micronutrient Intake
This cereal provides several important micronutrients, including iron (22% DV), magnesium (15% DV), and potassium (11% DV) per 100g. Iron is vital for oxygen transport in the blood and energy production. Magnesium is involved in over 300 enzymatic reactions in the body, supporting muscle and nerve function, blood glucose control, and blood pressure regulation. Potassium is an electrolyte important for fluid balance and nerve signals. These nutrients contribute to overall bodily functions and well-being.
Kashi US KASHI GOLEAN CEREAL VANILLA GRAHAM scores 62/100 (Good), primarily driven by its high fiber and protein content, despite notable added sugar.
How to eat it
This cereal is typically consumed as a breakfast item, often with milk or a plant-based beverage. A common portion size is 1 cup, which provides a significant amount of fiber and protein. Be mindful of added sugars from both the cereal and any additional sweeteners.
Pair with unsweetened milk or plant-based milk to avoid adding more sugar to your meal.
Add a handful of fresh berries for natural sweetness and additional antioxidants and fiber.
Combine with a small serving of plain Greek yogurt for an extra protein boost and probiotics.
Use as a topping for oatmeal or smoothies to add texture and fiber without a full serving.
Things to keep in mind
Individuals with soy or wheat allergies should note that this product contains both ingredients, as indicated by "expeller pressed soy grits" and "hard red wheat" in the ingredient list. While the added sugar content of 10.7g per 100g is moderate, those monitoring their sugar intake, such as individuals with diabetes, should account for this when planning their meals. The product is a NOVA class 3 processed food, meaning it has undergone significant industrial processing. While generally safe for consumption, some individuals prefer to limit their intake of highly processed foods.
Is Kashi US KASHI GOLEAN CEREAL VANILLA GRAHAM healthy?
This Kashi US cereal scores 62/100 (Good) on FoodScore. It is rich in protein and fiber, which are beneficial for satiety and digestive health. However, it contains 10.7g of added sugar per 100g, which should be considered as part of your daily sugar intake.
How does Kashi US KASHI GOLEAN CEREAL compare to other cereals?
Compared to a plain whole-grain cereal like Shredded Wheat, Kashi US KASHI GOLEAN CEREAL offers significantly more protein and fiber. However, it also has a higher amount of added sugars due to ingredients like cane syrup, which are absent in plain whole-grain options. It provides a more nutrient-dense profile than many highly sweetened breakfast cereals.
What does 'expeller pressed soy grits' mean in the ingredient list?
Expeller pressed soy grits refer to soy that has been mechanically pressed to extract oil, rather than using chemical solvents. This method is often preferred by some consumers. Soy is a source of plant-based protein in this cereal.
What is a recommended portion size for this cereal?
The recommended serving size is 1 cup. This portion provides a substantial amount of fiber and protein. Adhering to this serving size helps manage calorie and added sugar intake effectively, especially if you are monitoring your diet.
Can this cereal be part of a weight management diet?
Yes, due to its high protein and fiber content, this cereal can contribute to satiety, which may be helpful for weight management. However, it's important to be mindful of the 10.7g of added sugar per 100g and to pair it with unsweetened options to control overall sugar intake.