RICE KRISPIES MULTI-GRAIN SHAPES CEREAL scores 51/100 (Decent). Its score is positively impacted by its fiber content and fortification with several vitamins and minerals, while being negatively affected by its classification as an ultra-processed food and the presence of added sugar.
This RICE KRISPIES product receives a FoodScore of 51/100, placing it in the 'Decent' category.
A notable strength is its fiber content at 14.29g per 100g, contributing significantly to its score.
The product is classified as NOVA class 4, indicating it is an ultra-processed food.
Compared to plain rolled oats, this cereal contains 10g of added sugar per 100g.
It is fortified with several micronutrients, including 143% DV for iron and 214% DV for Vitamin B12 per 100g.
Scores +4 points above the grain category average (47/100 across 2269 foods).
Fiber
14.29g
51% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
10g
20% of Daily Value
Sodium
357.14mg
16% of Daily Value
+
What it brings to the table
Fiber (14.3g)+12
Micronutrients (Iron, Zinc, Vitamin A, Vitamin C, Vitamin B12, Riboflavin)+12
−
What holds it back
Added sugar (10g)-12
Sodium (357.1mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 51
RICE KRISPIES MULTI-GRAIN SHAPES CEREAL achieves a FoodScore of 51/100, categorized as 'Decent'. This score reflects a balance of beneficial nutrients and factors that detract from overall nutritional quality. On the positive side, the cereal provides a substantial 14.29g of fiber per 100g, which is a significant contributor to its score. Additionally, it is fortified with a range of micronutrients, including iron (143% DV), zinc (39% DV), Vitamin A (159% DV), Vitamin C (57% DV), and Vitamin B12 (214% DV) per 100g, which collectively add 12 points. However, the presence of 10g of added sugar per 100g incurs a 12-point penalty. The product's classification as NOVA class 4 (ultra-processed) also results in a 10-point deduction. Ingredients like sugar and canola oil contribute to its ultra-processed nature. While it contains whole grain flours such as whole grain yellow corn flour and whole grain oat flour, the overall formulation includes refined ingredients and additives. In comparison to a baseline of plain rolled oats, which are minimally processed and contain no added sugar or sodium, RICE KRISPIES MULTI-GRAIN SHAPES CEREAL offers fortification but also includes more processed components and added sugar.
Health benefits
What the nutrients in rice krispies multi-grain shapes cereal actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This RICE KRISPIES cereal is a good source of dietary fiber, providing 14.29g per 100g. Fiber is essential for maintaining regular bowel movements and can contribute to overall digestive wellness. Including fiber-rich foods in the diet can help promote satiety and support a healthy gut microbiome. The fiber content in this product comes from ingredients like oat fiber, in addition to the whole grain flours present.
Contributes to Micronutrient Intake
The product is fortified with several key vitamins and minerals, making it a source of important micronutrients. Per 100g, it provides 143% DV for iron, 39% DV for zinc, 159% DV for Vitamin A, 57% DV for Vitamin C, and 214% DV for Vitamin B12. These nutrients play various roles in the body, such as supporting immune function, energy metabolism, and red blood cell formation. Fortification helps address potential dietary gaps.
Provides Energy for Daily Activities
With 428.57 calories per 100g, this cereal can serve as a source of energy to fuel daily activities. The combination of carbohydrates from rice flour, whole grain yellow corn flour, and whole grain oat flour provides readily available energy. While it contains added sugar, the overall carbohydrate content can contribute to meeting daily energy requirements, especially as part of a balanced breakfast.
RICE KRISPIES MULTI-GRAIN SHAPES CEREAL scores 51/100 (Decent). Its score is positively impacted by its fiber content and fortification with several vitamins and minerals, while being negatively affected by its classification as an ultra-processed food and the presence of added sugar.
How to eat it
RICE KRISPIES MULTI-GRAIN SHAPES CEREAL is typically consumed as a breakfast cereal, often with milk. Its convenient pouch format makes it suitable for quick meals or snacks. A common portion size is one pouch, and it can be part of a balanced meal when paired with other nutrient-dense foods.
Pair with low-fat milk or a plant-based alternative and a handful of berries to add natural sweetness and additional vitamins.
Consider mixing with a small amount of plain Greek yogurt to boost protein content and improve satiety.
Use as a crunchy topping for a fruit salad or a smoothie bowl to add texture and fiber.
Be mindful of portion sizes; while one pouch is a serving, it's easy to consume more, which would increase intake of added sugar and sodium.
Things to keep in mind
Consumers should be aware that RICE KRISPIES MULTI-GRAIN SHAPES CEREAL is classified as an ultra-processed food (NOVA class 4). It contains added sugar (10g per 100g), which should be considered in the context of daily sugar intake recommendations. The ingredient list also includes BHT for freshness, a common preservative. Individuals with specific dietary restrictions or allergies should note the presence of wheat flour as an allergen. While the sodium content (357.14mg per 100g) is not excessively high, it contributes to daily intake, and those monitoring sodium should factor it in. Overall, for most healthy individuals, this product can be consumed in moderation as part of a varied diet.
Is RICE KRISPIES MULTI-GRAIN SHAPES CEREAL healthy?
This RICE KRISPIES cereal scores 51/100, which is 'Decent'. It offers fiber and is fortified with several vitamins and minerals, contributing to micronutrient intake. However, it is an ultra-processed food and contains added sugar, which are factors to consider for overall dietary quality. Its healthfulness depends on how it fits into your overall eating pattern.
How does RICE KRISPIES MULTI-GRAIN SHAPES CEREAL compare to other cereals?
Compared to a generic plain rolled oats, this RICE KRISPIES cereal provides more fiber and significant fortification with vitamins and minerals like iron and Vitamin B12. However, it also contains 10g of added sugar per 100g, whereas plain oats have none. When compared to other fortified, sweetened cereals like General Mills Cheerios, the nutritional profile can vary, so checking specific labels is always recommended.
What is 'whole grain yellow corn flour' and is it beneficial?
Whole grain yellow corn flour is an ingredient where the entire corn kernel (bran, germ, and endosperm) is used. This means it retains more fiber and nutrients compared to refined corn flour. Including whole grains in the diet is generally beneficial for health, contributing to fiber intake and providing various micronutrients.
What is a reasonable portion size for this cereal?
The declared serving size is one pouch. Sticking to this portion helps manage intake of added sugar and sodium. While the cereal provides fiber and micronutrients, consuming multiple pouches regularly would significantly increase your intake of added sugars and calories, which may not align with dietary guidelines for moderation.
Can this cereal be part of a gluten-free diet?
No, this RICE KRISPIES MULTI-GRAIN SHAPES CEREAL is not suitable for a gluten-free diet. The ingredient list explicitly includes wheat flour, which contains gluten. Individuals with celiac disease or gluten sensitivity should avoid this product and look for cereals specifically labeled as gluten-free.