SPECIAL K BLUEBERRY FLAVORED CRUNCHY WHEAT & RICE FLAKES WITH REAL BLUEBERRIES CEREAL, BLUEBERRY
SPECIAL K BLUEBERRY FLAVORED CRUNCHY WHEAT & RICE FLAKES CEREAL scores 42/100 (Poor) primarily due to its **high added sugar content**.
This SPECIAL K cereal has a FoodScore of 42/100, indicating a poor nutritional profile.
A serving provides 7.29g of fiber, contributing positively to daily intake.
The product contains 26.8g of added sugar per 100g, a significant amount.
It is a NOVA class 3 processed food, unlike plain rolled oats which are minimally processed.
Consider portion control and pairing with unsweetened foods to balance the sugar content.
Scores -5 points above the grain category average (47/100 across 2269 foods).
Fiber
7.29g
26% of Daily Value
Protein
7.32g
15% of Daily Value
Added sugar
26.8g
54% of Daily Value
Sodium
560.98mg
24% of Daily Value
+
What it brings to the table
Fiber (7.3g)+9
Protein (7.3g)+3
Micronutrients (Iron, Vitamin A, Vitamin C, Vitamin B12, Folate, Riboflavin)+12
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What holds it back
Added sugar (26.8g)-25
Sodium (561.0mg)-2
Processed (NOVA 3)-5
Why it scores 42
SPECIAL K BLUEBERRY FLAVORED CRUNCHY WHEAT & RICE FLAKES CEREAL receives a FoodScore of 42 out of 100, placing it in the 'Poor' category. The primary factor driving this score is the high amount of added sugar, which stands at 26.8g per 100g, incurring a substantial penalty of -25 points. This level of added sugar is considerably higher than what is found in a baseline like plain rolled oats, which contain no added sugar. The product also receives a -2 point penalty for its sodium content of 560.98mg per 100g. As a NOVA class 3 processed food, it incurs an additional -5 point penalty, reflecting its level of industrial processing. On the positive side, the cereal earns +9 points for its fiber content (7.29g per 100g) and +3 points for its protein (7.32g per 100g). Furthermore, it receives +12 points for being fortified with several micronutrients, including high levels of iron (146% DV), Vitamin A (136% DV), and Vitamin B12 (122% DV), along with good amounts of Vitamin C, Folate, and Riboflavin. The presence of brown sugar syrup in the ingredient list directly contributes to the added sugar content.
Health benefits
What the nutrients in special k blueberry flavored crunchy wheat & rice flakes with real blueberries cereal, blueberry actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This SPECIAL K cereal provides 7.29g of fiber per 100g, which is a meaningful contribution to daily fiber intake. Fiber is essential for maintaining regular bowel movements and can contribute to overall digestive wellness. Including fiber-rich foods in the diet can help support gut health. To maximize this benefit, ensure adequate fluid intake throughout the day.
Contributes to Iron Intake
With 26.34mg of iron per 100g, providing 146% of the Daily Value, this cereal is an excellent source of iron. Iron is a crucial mineral involved in oxygen transport and energy production in the body. For individuals looking to increase their iron intake, particularly those at risk of deficiency, fortified cereals like this can play a role in meeting daily requirements.
Fortified with Essential Vitamins
This product is fortified with several key vitamins, including Vitamin A (136% DV), Vitamin B12 (122% DV), and Folate (122% DV) per 100g. These micronutrients are vital for various bodily functions, such as vision, nerve function, and cell growth. The fortification helps ensure that consumers receive important vitamins that might otherwise be lacking in their diet, especially for those who consume a limited variety of foods.
SPECIAL K BLUEBERRY FLAVORED CRUNCHY WHEAT & RICE FLAKES CEREAL scores 42/100 (Poor) primarily due to its high added sugar content.
How to eat it
SPECIAL K BLUEBERRY FLAVORED CRUNCHY WHEAT & RICE FLAKES CEREAL is typically consumed as a breakfast food, often with milk. A common portion size is 1 cup. Due to its added sugar content, balancing this with other unsweetened components is key.
Pair with unsweetened milk or yogurt to help moderate the overall sugar intake of the meal.
Add fresh or frozen unsweetened berries to boost fiber and natural sweetness without additional sugar.
Use as a topping for plain oatmeal or a smoothie bowl to add texture and a controlled portion of the cereal.
Be mindful of portion sizes; a 1-cup serving contributes significantly to daily added sugar limits.
Things to keep in mind
This cereal contains whole grain wheat and wheat bran, making it unsuitable for individuals with celiac disease or gluten sensitivity. The ingredient list includes 'natural flavor,' which can be derived from various sources, though specific components are not disclosed. While the product is fortified with many vitamins and minerals, the high added sugar content (26.8g per 100g) is a significant consideration, especially for individuals managing blood sugar levels, such as those with diabetes. The sodium content of 560.98mg per 100g also warrants attention for individuals monitoring their sodium intake.
Is SPECIAL K BLUEBERRY FLAVORED CRUNCHY WHEAT & RICE FLAKES CEREAL healthy?
This SPECIAL K cereal has a FoodScore of 42/100, categorized as 'Poor.' While it offers fiber and is fortified with several vitamins and iron, its high added sugar content (26.8g per 100g) is a primary nutritional concern. It is a processed food and should be consumed in moderation as part of a balanced diet.
How does SPECIAL K BLUEBERRY FLAVORED CRUNCHY WHEAT & RICE FLAKES CEREAL compare to plain rolled oats?
Compared to plain rolled oats, this SPECIAL K cereal is significantly higher in added sugar (26.8g vs. 0g per 100g) and sodium (560.98mg vs. negligible). Plain rolled oats are a minimally processed whole grain, while this cereal is a NOVA class 3 processed food. While the SPECIAL K cereal is fortified with more micronutrients, plain oats offer a more nutrient-dense base without added sugars or high sodium.
What is 'malt flavor' in the ingredient list?
'Malt flavor' is a flavoring agent derived from malted barley. In cereals, it is often used to impart a distinctive sweet and toasted taste. While it contributes to the overall flavor profile, it can also add a small amount of sugar, though it's typically less significant than other added sweeteners like brown sugar syrup.
What is a reasonable portion size for this cereal?
The declared serving size is 1 cup. Given the added sugar content, it's advisable to adhere to this portion or even slightly reduce it, especially if consuming other sweetened foods throughout the day. Pairing it with unsweetened milk or yogurt can help balance the nutritional impact of the serving.
Can this cereal be part of a weight management diet?
While this cereal provides fiber and protein, its calorie density (365.85 calories per 100g) and high added sugar content mean careful portion control is essential for weight management. Foods with high added sugar can contribute to excess calorie intake if not monitored. Consider less processed, lower-sugar breakfast options for more sustained satiety.
Does this cereal contain real blueberries?
Yes, the ingredient list specifies 'freeze dried blueberries.' This means actual blueberries are included, providing some natural fruit content. However, the overall blueberry contribution to the product's nutritional profile is less significant than the added sugars and fortified vitamins.