Kix cereal scores 55/100, placing it in the 'Decent' category. Its score is significantly boosted by its whole grain content and fortification with essential micronutrients, while added sugar and processing are notable detractors.
Kix earns a FoodScore of 55/100, indicating a decent nutritional profile for a processed cereal.
A serving provides 7.5g of fiber and 7.5g of protein per 100g, contributing positively to satiety.
The product contains 10g of added sugar per 100g, which is a key factor reducing its overall score.
Compared to a generic whole-grain equivalent, Kix is more processed (NOVA 3) but offers similar fiber.
Consider pairing Kix with fresh fruit or nuts to enhance its nutritional value and reduce sugar impact.
Scores -1 points above the grain category average (56/100 across 116 foods).
Kix cereal achieves a FoodScore of 55/100, primarily due to a balance of beneficial nutrients and some less favorable components. The product receives significant bonuses for its whole grain corn content, contributing 7.5g of fiber per 100g, and 7.5g of protein per 100g. Additionally, Kix is fortified with a range of micronutrients, including calcium (25% DV), iron (150% DV), zinc (68% DV), Vitamin A (25% DV), Vitamin C (17% DV), Vitamin D (50% DV), Vitamin B12 (125% DV), folate (50% DV), and riboflavin, which collectively add 12 points to its score. However, these positive aspects are offset by penalties. The presence of 10g of added sugar per 100g results in a 12-point deduction. The sodium content of 550mg per 100g also incurs a 2-point penalty. Furthermore, as a NOVA class 3 product, it is considered processed, leading to a 5-point deduction. While it provides whole grains, the level of processing and added sugar differentiate it from a minimally processed whole-grain equivalent.
Health benefits
What the nutrients in kix actually do for you, grounded in established dietary science.
Supports Bone Health
Kix is fortified with calcium and vitamin D, which are crucial for maintaining strong bones and teeth. A 100g serving provides 25% of the Daily Value for calcium and 50% for vitamin D. Regular intake of these nutrients, especially when combined with other dietary sources, can contribute to bone density and reduce the risk of osteoporosis over time. This makes Kix a convenient option for individuals looking to supplement their intake of these two key bone-supporting nutrients.
Contributes to Red Blood Cell Formation
This cereal is an excellent source of iron and vitamin B12, both vital for healthy red blood cell production and preventing anemia. With 150% of the Daily Value for iron and 125% for vitamin B12 per 100g, Kix can help meet daily requirements, particularly for individuals who may have higher needs or limited dietary sources. Adequate iron and B12 intake supports oxygen transport throughout the body and overall energy levels.
Provides Essential Micronutrients
Kix is fortified with a spectrum of vitamins and minerals, including zinc, vitamin A, vitamin C, and folate, which play various roles in maintaining overall health. Zinc supports immune function, vitamin A is important for vision, vitamin C acts as an antioxidant, and folate is essential for cell growth and development. These added nutrients help bridge potential dietary gaps, making Kix a source of several important micronutrients that contribute to general well-being.
Kix cereal scores 55/100, placing it in the 'Decent' category. Its score is significantly boosted by its whole grain content and fortification with essential micronutrients, while added sugar and processing are notable detractors.
How to eat it
Kix is typically consumed as a breakfast cereal, often with milk. It's a common choice for children due to its mild flavor and texture. While convenient, it's important to consider portion sizes and what it's paired with to optimize its nutritional contribution to a meal.
To enhance the nutritional profile, pair Kix with fresh fruit like berries or sliced banana to add natural sweetness and extra fiber.
Consider mixing Kix with a handful of unsalted nuts or seeds to increase healthy fats, protein, and fiber content.
Be mindful of portion sizes; a 1 1/2 cup serving (approximately 37.5g) contributes to the overall intake of added sugar.
Use Kix as a crunchy topping for yogurt or cottage cheese to add texture and a boost of fortified nutrients.
Things to keep in mind
Kix contains added sugar, which contributes 10g per 100g. While not excessively high, regular consumption of foods with added sugar should be moderated as part of a balanced diet, especially for individuals managing blood sugar levels or aiming to reduce overall sugar intake. The product is also fortified with numerous vitamins and minerals; while generally beneficial, individuals taking supplements should be aware of their total daily intake to avoid exceeding tolerable upper limits for certain nutrients like iron. Kix is made with whole grain corn and corn meal, which are generally well-tolerated, and does not list common allergens like wheat, soy, milk, or nuts in its primary ingredients, though cross-contamination is always a possibility in manufacturing.
Kix cereal has a FoodScore of 55/100, placing it in the 'Decent' category. It provides whole grains, fiber, and is fortified with many essential vitamins and minerals like iron, calcium, and vitamin D. However, it also contains 10g of added sugar per 100g and is a processed food (NOVA class 3), which are factors to consider for overall dietary health.
How does Kix compare to other breakfast cereals?
Compared to many highly sweetened breakfast cereals, Kix has a moderate amount of added sugar (10g per 100g) and offers a good amount of fiber (7.5g per 100g) and protein (7.5g per 100g). Its fortification with a wide range of micronutrients is also a positive differentiator. However, it is more processed than plain rolled oats or other minimally processed whole-grain options.
What does 'Whole Grain Corn' mean in Kix?
The 'Whole Grain Corn' listed as the first ingredient in Kix means that the cereal is made using the entire corn kernel, including the bran, germ, and endosperm. This ensures that the product retains more of the natural fiber, vitamins, and minerals found in corn compared to products made with refined corn flour. This contributes to the 7.5g of fiber per 100g.
What is a recommended portion size for Kix?
The recommended serving size for Kix is 1 1/2 cups. This portion provides a reasonable amount of the fortified nutrients while also contributing to your daily intake of fiber and protein. Being mindful of this portion size helps manage the intake of added sugar and sodium, especially if consumed regularly.
Can Kix be part of a balanced diet for children?
Yes, Kix can be part of a balanced diet for children, especially given its fortification with iron, calcium, and vitamin D, which are important for growing kids. To make it more balanced, consider serving it with milk and fresh fruit to add more vitamins, minerals, and natural sugars while diluting the impact of the added sugar in the cereal itself. Moderation is key.