Quaker Puffed Wheat Regular Cereal 5.2 Ounce Paper Box
Quaker Puffed Wheat Regular Cereal scores a 73/100 (Good) on FoodScore, primarily driven by its **high fiber and protein content** and the absence of added sugars.
This Quaker cereal earns a FoodScore of 73/100, indicating a good nutritional profile.
A key strength is its 11.33g of fiber per 100g, contributing significantly to daily intake.
It contains 0g of added sugar and only 2mg of sodium per 100g.
As a NOVA class 3 processed food, it is a more processed option compared to whole grains.
Consider pairing with fruit or nuts to enhance nutrient density and satiety.
Scores +32 points above the snack category average (41/100 across 2903 foods).
Fiber
11.33g
40% of Daily Value
Protein
15g
30% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
+
What it brings to the table
Fiber (11.3g)+12
Protein (15g)+10
Micronutrients (Potassium, Iron, Riboflavin)+6
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What holds it back
Processed (NOVA 3)-5
Why it scores 73
Quaker Puffed Wheat Regular Cereal achieves a FoodScore of 73 out of 100, placing it in the 'Good' category. This score is largely attributed to its favorable macronutrient profile. The cereal provides a substantial 11.33g of fiber per 100g, which is a significant contributor to its positive score. Additionally, it offers 15g of protein per 100g, further boosting its nutritional value. A notable positive aspect is the complete absence of added sugars, aligning well with dietary recommendations to limit intake of these ingredients. The sodium content is also very low at 2mg per 100g. The ingredient list is relatively short, featuring Puffed Wheat as the primary component, along with several B vitamins and ferrous sulfate for fortification. While it is classified as NOVA class 3 (processed), the minimal processing beyond puffing and fortification, combined with its strong fiber and protein content, helps it maintain a good score. Compared to a whole-food snack alternative, this cereal offers convenience and a good source of specific nutrients, though it lacks the broader spectrum of phytonutrients found in unprocessed foods.
Health benefits
What the nutrients in quaker puffed wheat regular cereal 5.2 ounce paper box actually do for you, grounded in established dietary science.
Supports Digestive Health
This Quaker cereal is an excellent source of dietary fiber, providing 11.33g per 100g. Fiber is crucial for maintaining regular bowel movements and can help prevent constipation. Including fiber-rich foods like Quaker Puffed Wheat in your diet contributes to overall gut health by supporting a healthy microbiome and aiding in the efficient passage of food through the digestive tract. This can lead to improved digestive comfort and regularity.
Contributes to Satiety and Muscle Maintenance
With 15g of protein per 100g, Quaker Puffed Wheat can contribute to feelings of fullness and support muscle maintenance. Protein is a vital macronutrient involved in numerous bodily functions, including tissue repair and enzyme production. Consuming adequate protein, especially at breakfast, can help manage appetite throughout the day and is essential for individuals looking to support their muscle mass, particularly when combined with physical activity.
Provides Essential Micronutrients
Quaker Puffed Wheat is fortified with several important micronutrients, including iron and B vitamins like thiamin mononitrate and riboflavin. Iron is essential for oxygen transport in the blood and preventing iron-deficiency anemia, while B vitamins play critical roles in energy metabolism. The fortification helps address common nutrient gaps in the diet, making this cereal a convenient way to boost intake of these specific vitamins and minerals, supporting overall bodily functions.
Quaker Puffed Wheat Regular Cereal scores a 73/100 (Good) on FoodScore, primarily driven by its high fiber and protein content and the absence of added sugars.
How to eat it
Quaker Puffed Wheat Regular Cereal is typically consumed as a breakfast cereal or a light snack. It is often eaten with milk, either dairy or plant-based, and can be combined with other ingredients to enhance its nutritional profile. A common portion is 1 1/4 cups (15g), but it's easy to consume larger amounts, which can alter the overall nutrient intake.
Pair with fresh fruit like berries or sliced banana to add natural sweetness, vitamins, and additional fiber.
Combine with a handful of nuts or seeds (e.g., almonds, chia seeds) to increase healthy fats and protein, enhancing satiety.
Use as a crunchy topping for yogurt or cottage cheese for added texture without significant added sugar.
Be mindful of portion sizes; while low in calories per serving, larger bowls can still contribute to overall calorie intake.
Consider using it as an ingredient in homemade trail mix with dried fruit and nuts for a portable, balanced snack.
Things to keep in mind
The ingredient list for Quaker Puffed Wheat Regular Cereal is relatively simple, primarily consisting of puffed wheat and fortified vitamins and minerals. There are no artificial colors, flavors, or high-intensity sweeteners. The product contains Puffed Wheat, which is a common allergen for individuals with celiac disease or gluten sensitivity. While the label does not declare other major allergens, cross-contamination is always a possibility in manufacturing facilities. Individuals with specific dietary restrictions or allergies should review the full ingredient list and any 'may contain' statements on the packaging. For most healthy individuals, this cereal presents few significant cautions regarding additives or common allergens beyond wheat.
Quaker Puffed Wheat Regular Cereal scores 73/100 on FoodScore, which is considered 'Good.' It is a low-sugar, high-fiber, and good protein option for a cereal. Its nutritional profile is enhanced by fortification with iron and B vitamins, making it a reasonable choice for a quick breakfast or snack, especially when paired with other nutritious foods.
How does Quaker Puffed Wheat compare to other breakfast cereals?
Compared to many other popular breakfast cereals, such as Kellogg's Frosted Flakes, Quaker Puffed Wheat stands out due to its lack of added sugar and higher fiber content. While some cereals are heavily sweetened, this product offers a more neutral base. However, it is a processed cereal, so a bowl of plain oatmeal would offer a less processed whole-grain alternative with soluble fiber benefits.
What does 'Puffed Wheat' mean for its nutritional value?
Puffed wheat refers to a process where whole wheat kernels are expanded using heat and pressure. This process can make the grain more digestible but also slightly alters its texture and nutrient density compared to intact whole wheat berries. In this Quaker product, the puffed wheat retains its fiber content, which is a key nutritional benefit.
What is a recommended portion size for Quaker Puffed Wheat?
The recommended serving size for Quaker Puffed Wheat Regular Cereal is 1 1/4 cups (15g). This portion provides a modest amount of calories and nutrients. To ensure a balanced meal, it's often beneficial to combine this serving with other foods like milk, fruit, or nuts, as the cereal alone may not provide sufficient satiety for some individuals.
Can Quaker Puffed Wheat be part of a weight management diet?
Yes, Quaker Puffed Wheat can be included in a weight management diet due to its low calorie density per serving and high fiber content. Fiber helps promote fullness, which can aid in reducing overall calorie intake. However, portion control is still important, and pairing it with protein sources can further enhance satiety and support weight management goals.