KELLOGG'S Cereal scores 40/100 (Poor) due to its classification as an ultra-processed food and its high content of added sugar, which significantly outweighs its beneficial fiber and micronutrient contributions.
This cereal has a FoodScore of 40/100, indicating a poor nutritional profile.
It provides 9.41g of fiber per 100g, contributing positively to daily intake.
A significant concern is the 21.83g of added sugar per 100g.
Classified as NOVA 4, it is an ultra-processed food, unlike plain rolled oats.
Consider pairing with unsweetened dairy or fruit to balance its nutritional impact.
Scores -7 points above the grain category average (47/100 across 2269 foods).
Fiber
9.41g
34% of Daily Value
Protein
6.25g
13% of Daily Value
Added sugar
21.83g
44% of Daily Value
Sodium
468.75mg
20% of Daily Value
+
What it brings to the table
Fiber (9.4g)+12
Protein (6.3g)+2
Micronutrients (Iron, Zinc, Vitamin A, Vitamin C, Vitamin B12, Riboflavin)+12
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What holds it back
Added sugar (21.8g)-25
Sodium (468.8mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 40
KELLOGG'S Cereal receives a FoodScore of 40/100, primarily driven by its significant added sugar content and its classification as an ultra-processed food. With 21.83g of added sugar per 100g, this product incurs a substantial penalty, reflecting dietary guidelines to limit intake of added sugars. The presence of ingredients like sugar and corn syrup early in the list contributes to this high amount. Despite this, the cereal gains points for its fiber content, providing 9.41g per 100g, and for being fortified with several micronutrients, including high levels of iron (78% DV), zinc (43% DV), Vitamin A (173% DV), Vitamin C (52% DV), and Vitamin B12 (195% DV). However, its NOVA 4 classification as an ultra-processed food also leads to a penalty. Compared to a baseline of plain rolled oats, which are minimally processed and contain no added sugar, KELLOGG'S Cereal presents a less favorable nutritional balance due to its processing and sugar load.
Health benefits
What the nutrients in kellogg's cereal actually do for you, grounded in established dietary science.
Source of Dietary Fiber
This cereal provides 9.41g of fiber per 100g, which can contribute to daily fiber recommendations. Dietary fiber is important for digestive health, helping to maintain regularity and support a healthy gut microbiome. Including fiber-rich foods can also promote feelings of fullness, which may assist with appetite regulation. The fiber in this product comes from whole grain oat flour and added oat fiber.
Fortified with Essential Micronutrients
KELLOGG'S Cereal is fortified with several vitamins and minerals, significantly boosting its micronutrient profile. It is a good source of iron (78% DV), zinc (43% DV), Vitamin A (173% DV), Vitamin C (52% DV), and Vitamin B12 (195% DV) per 100g. These nutrients play crucial roles in various bodily functions, including immune system support, energy metabolism, and vision. Fortification can help address potential nutrient gaps in the diet.
Convenient Breakfast Option
As a ready-to-eat cereal, this product offers a convenient and quick breakfast solution. For individuals with limited time, it can be easily prepared by adding milk or a milk alternative. Its fortification with vitamins and minerals means it can contribute to nutrient intake, even if its overall nutritional density is moderate. This convenience can be valuable for maintaining a consistent breakfast routine.
KELLOGG'S Cereal scores 40/100 (Poor) due to its classification as an ultra-processed food and its high content of added sugar, which significantly outweighs its beneficial fiber and micronutrient contributions.
How to eat it
KELLOGG'S Cereal is typically consumed as a breakfast food, often with milk or a milk alternative. A common portion size is 1 cup. A potential pitfall is consuming larger portions or adding extra sugar, which can further increase the added sugar intake.
Pair with unsweetened milk or a plant-based alternative to avoid adding more sugar to your meal.
Incorporate fresh fruit, such as berries or sliced banana, to add natural sweetness, fiber, and additional vitamins.
Consider mixing with a small amount of plain rolled oats to increase the overall whole grain content and reduce the proportion of ultra-processed ingredients.
Monitor portion sizes, as the recommended serving of 1 cup can be easily exceeded, leading to higher intake of added sugars.
Things to keep in mind
This product contains several ingredients that consumers may wish to note. It is classified as ultra-processed (NOVA 4), indicating a formulation with multiple industrial ingredients. The ingredient list includes artificial flavor, Blue 1, and Red 40, which are artificial colors. Some individuals may choose to limit their intake of foods containing these additives. The preservative BHT is also present for freshness. The product contains wheat flour, making it unsuitable for individuals with wheat allergies or celiac disease. The high added sugar content (21.83g per 100g) should be considered by individuals managing blood sugar levels, such as those with diabetes, or parents monitoring children's sugar intake.
KELLOGG'S Cereal has a FoodScore of 40/100, indicating a poor nutritional profile primarily due to its high added sugar content and classification as an ultra-processed food. While it is fortified with several vitamins and minerals and provides fiber, these benefits are offset by other nutritional factors. It is best consumed in moderation as part of a balanced diet.
How does KELLOGG'S Cereal compare to plain rolled oats?
Compared to plain rolled oats, KELLOGG'S Cereal is significantly more processed and contains a substantial amount of added sugar (21.83g per 100g vs. 0g in plain oats). Plain rolled oats are a whole grain, minimally processed food, offering fiber and nutrients without the added sugars, artificial colors, or preservatives found in this cereal. For a more nutrient-dense breakfast, plain rolled oats are generally a better choice.
What is 'sodium hexametaphosphate' in the ingredient list?
Sodium hexametaphosphate is a food additive used as an emulsifier, texturizer, and sequestrant. In this cereal, it likely contributes to the product's texture and stability. It is generally recognized as safe by regulatory bodies, but some individuals prefer to limit foods containing food additives.
What is a reasonable portion size for this cereal?
The manufacturer's recommended serving size is 1 cup. Adhering to this portion size helps manage the intake of added sugars and calories. For a more balanced meal, consider combining this portion with other nutrient-dense foods like fresh fruit or a source of protein.
Are the artificial colors in KELLOGG'S Cereal a concern?
KELLOGG'S Cereal contains artificial colors like Blue 1 and Red 40. While approved for use by regulatory agencies, some consumers choose to avoid artificial colors due to personal preferences or sensitivities. Research on the long-term effects of these additives is ongoing, and some studies suggest potential links to hyperactivity in children for certain individuals.
How does this cereal compare to other popular cereals like Cheerios?
KELLOGG'S Cereal, with its 21.83g of added sugar per 100g, is generally higher in sugar than some other popular cereals. For example, original Cheerios typically contain less added sugar per serving and are often made with whole grain oats as the primary ingredient. When comparing cereals, always check the nutrition facts panel for added sugar, fiber, and sodium content.