FoodScore
0/ 100
Decentgrain· 1 1/2 cup

Kix

Kix earns a Decent FoodScore of 55/100, primarily due to its fortification with essential micronutrients and notable fiber content, despite penalties from added sugar and its processed nature.

  • This cereal provides 7.5g of fiber per 100g, contributing significantly to daily intake.
  • Kix is fortified, supplying 150% DV for iron and 125% DV for vitamin B12 per 100g.
  • A 100g serving contains 10g of added sugar, which is a moderate amount.
  • With 550mg of sodium per 100g, it contributes to daily sodium limits.
  • As a NOVA class 3 food, Kix is considered processed.
  • Scores -9 points above the grain category average (64/100 across 74 foods).
Fiber
7.5g
27% of Daily Value
Protein
7.5g
15% of Daily Value
Added sugar
10g
20% of Daily Value
Sodium
550mg
24% of Daily Value
+
What it brings to the table
Fiber (7.5g)+9
Protein (7.5g)+3
Micronutrients (Calcium, Iron, Zinc, Vitamin A, Vitamin C, Vitamin D, Vitamin B12, Folate, Riboflavin)+12
−
What holds it back
Added sugar (10g)-12
Sodium (550mg)-2
Processed (NOVA 3)-5

Why it scores 55

Kix achieves a FoodScore of 55/100, placing it in the 'Decent' category. Its score benefits significantly from its fortification with micronutrients, which collectively add 12 points. For example, a 100g serving provides 150% of the Daily Value for iron, 125% for vitamin B12, and 50% for vitamin D and folate. The cereal also receives a 9-point bonus for its fiber content, delivering 7.5g per 100g, which is a substantial contribution to daily fiber goals. Additionally, its 7.5g of protein per 100g adds 3 points. However, these bonuses are offset by several penalties. The presence of 10g of added sugar per 100g incurs a 12-point penalty. Its sodium content, at 550mg per 100g, results in a 2-point deduction. Furthermore, as a NOVA class 3 food, Kix is categorized as processed, leading to a 5-point penalty. To achieve a higher score, Kix would need to reduce its added sugar and sodium content, and ideally, move towards a less processed formulation.

Health benefits

What the nutrients in kix actually do for you, grounded in established dietary science.

Supports Bone Health

Kix contributes to bone health primarily through its calcium and vitamin D content. A 100g serving provides 325mg of calcium, which is 25% of the Daily Value, and 50% of the Daily Value for vitamin D. Calcium is a fundamental mineral for building and maintaining bone density, while vitamin D is crucial for the body's absorption of calcium. Adequate intake of both nutrients is emphasized by dietary guidelines for preventing bone loss and reducing the risk of osteoporosis. While Kix offers a good start, it should be part of a varied diet rich in other calcium and vitamin D sources for comprehensive bone support.

Aids Red Blood Cell Formation

The cereal is a significant source of iron and vitamin B12, both vital for red blood cell formation and preventing anemia. A 100g serving of Kix delivers an impressive 27mg of iron, providing 150% of the Daily Value, and 125% of the Daily Value for vitamin B12. Iron is a key component of hemoglobin, which transports oxygen in the blood, and vitamin B12 is essential for DNA synthesis in red blood cells. These nutrients are particularly important for individuals at risk of deficiency, such as vegetarians or those with certain malabsorption conditions. While fortified cereals can help meet these needs, a balanced diet with diverse iron sources is always recommended.

Contributes to Immune Function

Kix contains nutrients that play a role in immune system function, specifically zinc and vitamin C. Per 100g, it provides 7.5mg of zinc, which is 68% of the Daily Value, and 17% of the Daily Value for vitamin C. Zinc is critical for the development and function of immune cells, and vitamin C is a well-known antioxidant that supports various cellular functions of the immune system. Research supports the role of these micronutrients in maintaining a robust immune response. Including fortified foods like Kix can help ensure adequate intake of these immune-supporting vitamins and minerals, especially when dietary intake from other sources might be insufficient.

Supports Digestive Health

With 7.5g of fiber per 100g, Kix contributes to digestive health. Dietary fiber is essential for maintaining regular bowel movements and preventing constipation by adding bulk to stool. It also acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome. A higher fiber intake is associated with a reduced risk of various digestive issues. While Kix offers a good amount of fiber, it's important to gradually increase fiber intake and ensure adequate fluid consumption to avoid potential digestive discomfort, and to consume a variety of fiber sources from whole foods.

How to eat it

Kix is typically consumed as a breakfast cereal, often with milk. Its mild flavor and crunchy texture make it a popular choice for families. While it can be a convenient source of fortified nutrients and fiber, it's important to consider its added sugar and sodium content, and to pair it with other nutrient-dense foods to create a balanced meal. A reasonable serving size, as indicated on the package, is 1 1/2 cups.

To boost nutritional value, combine Kix with fresh fruit like berries or sliced banana and a source of protein such as Greek yogurt or nuts.
Use Kix as a crunchy topping for yogurt parfaits or cottage cheese to add texture and a bit of fiber.
Measure your serving size (1 1/2 cups) to manage added sugar and calorie intake, rather than free-pouring.
Store Kix in an airtight container in a cool, dry place to maintain its crispness and prevent staleness.
Things to keep in mind

There are no widely documented severe cautions for Kix at normal serving sizes. However, individuals with celiac disease or gluten sensitivity should note that Kix is not certified gluten-free, as it contains whole grain corn. Those monitoring their sodium intake, such as individuals with high blood pressure, should be mindful of the 550mg of sodium per 100g serving. While the fiber content is beneficial, a sudden significant increase in fiber intake without adequate hydration can sometimes lead to temporary digestive discomfort like bloating or gas in sensitive individuals.

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Reader questions
Is Kix a healthy breakfast cereal?
Kix has a FoodScore of 55/100, indicating it's a decent choice. It is fortified with many essential vitamins and minerals like iron, vitamin B12, and vitamin D, and provides 7.5g of fiber per 100g. However, it also contains 10g of added sugar and 550mg of sodium per 100g, which are factors to consider for overall dietary balance. Pairing it with fruits and protein can enhance its nutritional profile.
Is Kix good for weight loss?
Kix can be part of a weight loss diet if consumed in moderation and within your calorie goals. Its fiber content (7.5g per 100g) can contribute to satiety, which may help with appetite control. However, the 10g of added sugar per 100g means portion control is key to avoid excess calorie intake. Focus on pairing it with lean protein and vegetables to create a more filling and nutrient-dense meal.
Is Kix considered ultra-processed?
Kix is classified as a NOVA class 3 food, meaning it is processed. This category includes foods made from basic ingredients with the addition of sugar, salt, oil, or other substances. While it's not considered 'ultra-processed' (NOVA class 4), which involves multiple steps and industrial ingredients, its processed nature does contribute to a penalty in its FoodScore.
What are some ways to make Kix more nutritious?
To enhance the nutritional value of Kix, try adding fresh berries or sliced fruit for extra vitamins, antioxidants, and natural sweetness without added sugar. Incorporate a source of protein like a scoop of Greek yogurt, a handful of nuts, or a sprinkle of seeds to increase satiety and muscle support. You can also use lower-sugar milk alternatives.
What are some healthier alternatives to Kix?
For alternatives, consider whole-grain cereals with lower added sugar and higher fiber content, such as plain rolled oats or shredded wheat. You could also opt for cereals that are less processed (NOVA class 1 or 2). For a non-cereal option, a breakfast of eggs with whole-wheat toast and avocado provides protein, healthy fats, and fiber.
Does Kix contain gluten?
Yes, Kix is made primarily from whole grain corn, but it is not certified gluten-free. While corn itself is naturally gluten-free, there is a risk of cross-contamination during processing. Therefore, individuals with celiac disease or severe gluten sensitivity should exercise caution or choose products explicitly labeled as gluten-free.
How much fiber does Kix provide?
Kix provides a notable 7.5g of fiber per 100g serving. This amount contributes significantly to the recommended daily fiber intake, which is around 25-38g for adults. Dietary fiber is important for digestive health and can help regulate blood sugar levels. However, ensure you also consume fiber from a variety of whole food sources.

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Data & references

Sources: USDA FoodData Central (Branded, fdcId 2752074)Updated 2026-04-20