POST WAFFLE CRUNCH receives a FoodScore of 30/100 (Poor). The primary factor influencing this score is the **high amount of added sugar**.
POST WAFFLE CRUNCH scores 30/100, indicating a poor nutritional profile.
It contains 23.31g of added sugar per 100g, a significant contributor to its low score.
This product is classified as NOVA 4, meaning it is an ultra-processed food.
Compared to plain rolled oats, it has considerably more added sugar and sodium.
Consider this cereal as an occasional treat rather than a daily breakfast staple.
Scores -17 points above the grain category average (47/100 across 2269 foods).
Fiber
3.3g
12% of Daily Value
Protein
6.67g
13% of Daily Value
Added sugar
23.31g
47% of Daily Value
Sodium
600mg
26% of Daily Value
+
What it brings to the table
Fiber (3.3g)+3
Protein (6.7g)+2
Micronutrients (Iron, Magnesium, Phosphorus, Zinc, Vitamin A, Vitamin B12, Riboflavin)+12
−
What holds it back
Added sugar (23.3g)-25
Sodium (600mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 30
POST WAFFLE CRUNCH achieved a FoodScore of 30 out of 100, primarily due to its high added sugar content and ultra-processed nature. With 23.31g of added sugar per 100g, this significantly penalizes the score, aligning with dietary guidelines to limit added sugars. The product is also classified as NOVA 4, indicating it is ultra-processed, which incurs a 10-point penalty. While it provides some beneficial micronutrients like iron (50% DV) and zinc (68% DV) per 100g, and a modest 3.3g of fiber, these bonuses are outweighed by the penalties. The presence of partially hydrogenated soybean oil also contributes to its processed nature. Compared to a baseline of plain rolled oats, POST WAFFLE CRUNCH contains substantially more added sugar and sodium (600mg per 100g), making it a less favorable choice for regular consumption.
Health benefits
What the nutrients in post waffle crunch actually do for you, grounded in established dietary science.
Source of Fortified Micronutrients
POST WAFFLE CRUNCH is fortified with several vitamins and minerals, contributing to daily intake. Specifically, it provides 50% of the Daily Value for iron and 68% for zinc per 100g serving. It also offers a significant amount of Vitamin A (278% DV) and Vitamin B12 (208% DV). This fortification can help address potential dietary gaps, especially for individuals who might not consistently consume a wide variety of nutrient-dense foods, making it a convenient source for certain essential micronutrients.
Provides Dietary Fiber
Despite its processed nature, POST WAFFLE CRUNCH contains 3.3g of fiber per 100g. Fiber is an important component of a balanced diet, supporting digestive health and contributing to satiety. While not a high-fiber food, this amount can contribute to your daily fiber goals, especially when combined with other fiber-rich foods throughout the day. The whole grain oat flour listed in the ingredients contributes to this fiber content.
Quick Energy Source
With 400 calories per 100g and a notable carbohydrate content, POST WAFFLE CRUNCH can serve as a rapid source of energy. This can be useful for individuals needing a quick caloric boost, such as before physical activity or as part of a meal for those with higher energy requirements. The combination of simple and complex carbohydrates helps provide both immediate and sustained energy.
POST WAFFLE CRUNCH receives a FoodScore of 30/100 (Poor). The primary factor influencing this score is the high amount of added sugar.
How to eat it
POST WAFFLE CRUNCH is typically consumed as a breakfast cereal, often with milk. A common portion size is around 1 cup, which is 30g. It can also be eaten as a dry snack. A common pitfall is consuming larger portions due to its palatable taste, which can lead to an excessive intake of added sugars.
To reduce added sugar intake, combine a smaller portion of POST WAFFLE CRUNCH with plain, unsweetened whole-grain cereal.
Pair with a source of protein and healthy fats, such as a handful of nuts or a serving of Greek yogurt, to increase satiety and balance blood sugar.
Use as an occasional topping for yogurt or fruit rather than a primary breakfast item to control portion size and added sugar.
Consider swapping for a less processed, lower-sugar whole-grain cereal, like plain shredded wheat, for a more nutrient-dense breakfast option.
Things to keep in mind
Consumers should be aware that POST WAFFLE CRUNCH contains partially hydrogenated soybean oil, a source of trans fats, although the label states 0g trans fat per 100g. The ingredient list also includes natural and artificial flavor and caramel color, which some individuals may prefer to limit. The product contains wheat and soy, which are common allergens. Individuals with celiac disease or gluten sensitivity should avoid this product due to the wheat flour. Given the high added sugar content (23.31g per 100g), individuals managing blood sugar levels, such as those with diabetes, should consume this product in very limited quantities or avoid it. The sodium content of 600mg per 100g is also notable for those monitoring sodium intake.
POST WAFFLE CRUNCH receives a FoodScore of 30/100 (Poor). While it is fortified with some vitamins and minerals like iron and zinc, it is high in added sugar (23.31g per 100g) and sodium (600mg per 100g). It is also classified as an ultra-processed food (NOVA 4).
How does POST WAFFLE CRUNCH compare to other breakfast cereals?
Compared to a less processed whole-grain cereal like plain Cheerios, POST WAFFLE CRUNCH has significantly more added sugar and sodium. For example, plain Cheerios typically have much less added sugar and are often made with whole grains as the primary ingredient, offering a more favorable nutritional profile for daily consumption.
What is 'partially hydrogenated soybean oil' in the ingredients?
Partially hydrogenated soybean oil is a type of fat that has undergone a process called hydrogenation. This process can create trans fats, which are generally considered unhealthy. Although the label states 0g trans fat per 100g, the presence of this ingredient indicates a higher degree of processing.
What is a reasonable portion size for POST WAFFLE CRUNCH?
The suggested serving size is 1 cup (30g). Sticking to this portion helps manage the intake of added sugar and calories. For a more balanced meal, consider combining this smaller portion with other nutrient-dense foods like fresh fruit or a protein source.
Can I eat POST WAFFLE CRUNCH every day?
Given its high added sugar and sodium content, and its classification as an ultra-processed food, POST WAFFLE CRUNCH is best consumed in moderation. For daily breakfast, opting for less processed, whole-grain options with lower added sugar would be a more nutritionally sound choice.