SPECIAL K VANILLA & ALMOND FLAVORED CRUNCHY WHEAT & RICE FLAKES WITH ALMONDS & VANILLA CEREAL, VANILLA & ALMOND
SPECIAL K VANILLA & ALMOND CEREAL scores 37/100 (Poor) on FoodScore. Its **high added sugar content** is the primary factor contributing to this score, despite some beneficial micronutrient fortification.
This SPECIAL K cereal has a FoodScore of 37/100, indicating a poor nutritional profile.
It contains 27.5g of added sugar per 100g, a significant amount for a breakfast cereal.
The cereal is fortified with 150% DV of iron and 125% DV of Vitamin B12 per 100g.
As a NOVA 4 ultra-processed food, it differs significantly from whole-grain baselines like plain rolled oats.
Consider portion control to manage the intake of added sugars and sodium.
Scores -10 points above the grain category average (47/100 across 2269 foods).
Fiber
7.5g
27% of Daily Value
Protein
7.5g
15% of Daily Value
Added sugar
27.5g
55% of Daily Value
Sodium
550mg
24% of Daily Value
+
What it brings to the table
Fiber (7.5g)+9
Protein (7.5g)+3
Micronutrients (Iron, Vitamin A, Vitamin C, Vitamin B12, Folate, Riboflavin)+12
−
What holds it back
Added sugar (27.5g)-25
Sodium (550mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 37
SPECIAL K VANILLA & ALMOND CEREAL receives a FoodScore of 37 out of 100, largely due to its significant added sugar content and ultra-processed classification. The product contains 27.5g of added sugar per 100g, which incurs a substantial penalty in the scoring system. Additionally, its classification as a NOVA 4 ultra-processed food contributes a -10 penalty. While the cereal does offer some nutritional benefits, these are not enough to offset the penalties. It provides 7.5g of fiber and 7.5g of protein per 100g, earning bonus points. The fortification with several micronutrients, including iron (150% DV), Vitamin A (139% DV), Vitamin B12 (125% DV), and Folate (125% DV), also contributes positively. However, the presence of sugar as the third ingredient, along with brown sugar syrup, highlights the high sugar load. Compared to a baseline of plain rolled oats, which are minimally processed and contain no added sugars or high sodium, this SPECIAL K cereal presents a less favorable nutritional option.
Health benefits
What the nutrients in special k vanilla & almond flavored crunchy wheat & rice flakes with almonds & vanilla cereal, vanilla & almond actually do for you, grounded in established dietary science.
Source of Essential Micronutrients
This SPECIAL K cereal is fortified with several vitamins and minerals, making it a source of nutrients that can be challenging to obtain in sufficient amounts from diet alone. Per 100g, it provides 150% Daily Value (DV) for iron, 139% DV for Vitamin A, 125% DV for Vitamin B12, and 125% DV for Folate. These micronutrients play crucial roles in energy metabolism, red blood cell formation, and overall cellular health. For individuals who may have gaps in their micronutrient intake, fortified cereals can contribute to meeting daily requirements.
Contribution to Daily Fiber Intake
With 7.5g of fiber per 100g, this cereal contributes to your daily fiber intake. Dietary fiber is important for digestive health, helping to maintain bowel regularity and supporting a healthy gut microbiome. While this amount is notable for a processed cereal, it is important to consider the overall dietary context. Pairing this cereal with other fiber-rich foods, such as fruits or nuts, can further enhance its contribution to meeting the recommended daily fiber intake.
Provides Protein for Satiety
The cereal offers 7.5g of protein per 100g, which can contribute to feelings of satiety. Protein is an essential macronutrient involved in building and repairing tissues, and including it in breakfast can help manage hunger throughout the morning. While not a primary protein source, this amount, especially when combined with milk or yogurt, can enhance the meal's protein content and potentially help reduce the likelihood of snacking before lunch.
SPECIAL K VANILLA & ALMOND CEREAL scores 37/100 (Poor) on FoodScore. Its high added sugar content is the primary factor contributing to this score, despite some beneficial micronutrient fortification.
How to eat it
This cereal is typically consumed as a breakfast item, often with milk. A common serving size is 1 cup, which should be considered when evaluating its nutritional contribution to your diet.
To reduce added sugar intake, mix this cereal with an unsweetened whole-grain cereal like plain shredded wheat or rolled oats.
Pair with fresh fruit, such as berries or sliced banana, to add natural sweetness and increase fiber content.
Use unsweetened milk (dairy or plant-based) to avoid adding more sugar to your bowl and to boost protein or calcium intake.
Be mindful of portion sizes; a 1-cup serving contains 27.5g of added sugar, so consider a smaller portion if you are monitoring sugar intake.
Things to keep in mind
This product contains almonds, which are a common allergen. Individuals with tree nut allergies should avoid this cereal. The cereal is also classified as NOVA 4, indicating it is ultra-processed, which means it has undergone significant industrial processing and contains ingredients not typically found in home kitchens, such as malt flavor and BHT. While BHT is approved for use as a preservative, some individuals prefer to limit their intake of such additives. The high added sugar content (27.5g per 100g) is a significant consideration, particularly for individuals managing blood sugar levels or those aiming to reduce overall sugar consumption.
Is SPECIAL K VANILLA & ALMOND CEREAL a healthy breakfast option?
SPECIAL K VANILLA & ALMOND CEREAL scores 37/100 (Poor) on FoodScore. While it is fortified with several micronutrients like iron and B vitamins, its high added sugar content (27.5g per 100g) and ultra-processed nature make it a less optimal choice for daily consumption compared to minimally processed whole grains.
How does this SPECIAL K cereal compare to plain rolled oats?
Compared to plain rolled oats, which are a minimally processed whole grain with no added sugar or sodium, SPECIAL K VANILLA & ALMOND CEREAL has a significantly different nutritional profile. Rolled oats typically have a much higher FoodScore due to their whole grain content and lack of added sugars. This cereal, being ultra-processed with substantial added sugar, offers fewer benefits in terms of whole food nutrition.
What is 'natural flavor' in the ingredient list?
The term 'natural flavor' refers to flavorings derived from natural sources, such as spices, fruits, vegetables, or meat. While the source is natural, the flavor itself is often processed and can contain various components. In this cereal, natural flavor contributes to the vanilla and almond taste profile without necessarily adding nutritional value.
How much of this cereal should I eat in a day?
The recommended serving size is 1 cup. To manage the intake of added sugars and sodium, it's advisable to stick to this portion size or even a smaller one, especially if you consume other sources of added sugar throughout the day. Consider balancing it with other nutrient-dense foods in your diet.
Are there any other cereals similar to SPECIAL K that are lower in sugar?
Yes, many other cereal brands offer options with lower added sugar. For instance, brands like Cheerios or Shredded Wheat (from General Mills or Post Consumer Brands, respectively) often have significantly less or no added sugar in their plain varieties. Always check the nutrition facts label for added sugar content when comparing cereals.