THREE WISHES Grain Free Cereal Honey scores 63/100, a 'Good' rating, primarily driven by its notable protein and fiber content, balanced against the presence of added sugar.
FoodScore: 63/100, indicating a 'Good' nutritional choice.
Provides 22.86g protein and 8.6g fiber per 100g, contributing to satiety.
Contains 8.6g of added sugar per 100g, a factor to consider for daily intake.
Offers more protein and fiber than plain rolled oats, but also includes added sugar.
Best enjoyed as part of a balanced breakfast with fruits or nuts to enhance nutrient density.
Scores +6 points above the grain category average (57/100 across 177 foods).
Fiber
8.6g
31% of Daily Value
Protein
22.86g
46% of Daily Value
Added sugar
8.6g
17% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Fiber (8.6g)+11
Protein (22.9g)+10
Micronutrients (Potassium, Calcium, Iron)+6
−
What holds it back
Added sugar (8.6g)-9
Processed (NOVA 3)-5
Why it scores 63
THREE WISHES Grain Free Cereal Honey achieves a FoodScore of 63 out of 100, placing it in the 'Good' category. This score reflects a balance of beneficial nutrients and some less favorable components. The product receives significant bonuses for its high protein content of 22.86g per 100g and a substantial 8.6g of fiber per 100g, both of which contribute positively to satiety and digestive health. Additionally, the presence of potassium (18% DV), calcium (33% DV), and iron (30% DV) adds to its micronutrient profile. However, penalties are applied due to the inclusion of 8.6g of added sugar per 100g, primarily from organic cane sugar, which impacts its overall nutritional density. As a NOVA class 3 food, it is considered processed, incurring a minor penalty. Compared to a baseline of plain rolled oats, THREE WISHES cereal offers a higher protein and fiber content, but also introduces added sugars, which are absent in unsweetened oats.
Health benefits
What the nutrients in three wishes grain free cereal honey actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Satiety
This cereal is a significant source of protein, providing 22.86g per 100g, largely from chickpea and pea protein. Adequate protein intake is essential for muscle repair, growth, and overall body function. Consuming protein at breakfast can also contribute to increased satiety, potentially helping to manage appetite throughout the morning. This makes THREE WISHES a suitable option for individuals looking to boost their protein intake at the start of the day.
Contributes to Digestive Health
With 8.6g of fiber per 100g, this product offers a good source of dietary fiber. Fiber is crucial for maintaining healthy digestion, promoting regular bowel movements, and supporting a balanced gut microbiome. The fiber content, likely derived from the chickpea and tapioca, can also help in moderating blood sugar responses and contributing to feelings of fullness, which are beneficial for overall metabolic health.
Provides Essential Minerals
THREE WISHES Grain Free Cereal Honey contributes several important minerals to the diet. It provides 18% DV for potassium, 33% DV for calcium, and 30% DV for iron per 100g. These minerals play vital roles in various bodily functions, including bone health, nerve function, and oxygen transport. Including foods rich in these micronutrients can help support overall physiological well-being.
THREE WISHES Grain Free Cereal Honey scores 63/100, a 'Good' rating, primarily driven by its notable protein and fiber content, balanced against the presence of added sugar.
How to eat it
This cereal is typically consumed as a breakfast food, often with milk or a milk alternative. A common portion size is 3/4 cup, which is the serving size indicated. Be mindful of additional sugars from milk or toppings.
Pair with fresh fruit like berries or sliced banana to add natural sweetness, vitamins, and additional fiber without extra added sugar.
Combine with a handful of unsalted nuts or seeds to boost healthy fats and further enhance satiety.
Use as a topping for yogurt or cottage cheese for a crunchy texture and protein boost, rather than solely as a standalone cereal.
Measure your portion to the recommended 3/4 cup to manage intake of both calories and added sugar.
Things to keep in mind
Individuals with sensitivities or allergies to chickpeas or peas should be aware of these ingredients. The product contains natural flavors, which are generally recognized as safe but can be a concern for some individuals seeking to avoid certain flavor compounds. While the added sugar content of 8.6g per 100g is not excessively high, those monitoring their sugar intake, such as individuals with diabetes, should factor this into their daily allowance. The product is free from common allergens like gluten, dairy, and soy, making it a suitable option for those with specific dietary restrictions.
THREE WISHES Grain Free Cereal Honey receives a 'Good' FoodScore of 63/100. It offers a notable amount of protein and fiber, along with some essential minerals. However, it does contain added sugar, which is a factor to consider for overall dietary balance. Its nutritional profile makes it a reasonable choice when consumed in moderation and as part of a varied diet.
How does THREE WISHES compare to other cereals?
Compared to many conventional breakfast cereals, THREE WISHES Grain Free Cereal Honey generally offers a higher protein and fiber content. For example, a typical serving of Kellogg's Frosted Flakes contains significantly less protein and fiber, and often more added sugar. However, compared to a plain, unsweetened whole-grain cereal like shredded wheat, THREE WISHES has added sugar, which the whole-grain option would not.
What is 'monk fruit' in the ingredient list?
Monk fruit is a natural, zero-calorie sweetener derived from the monk fruit plant. It is used in this cereal to provide sweetness without contributing to the added sugar content or calorie count. It is generally considered safe for consumption and is often used as an alternative to sugar or artificial sweeteners.
What is a reasonable portion size for this cereal?
The recommended serving size is 3/4 cup. Adhering to this portion helps manage your intake of calories and added sugar. While the cereal is nutrient-dense, consuming larger portions regularly could lead to an excessive intake of added sugars over time, especially if other foods in your diet also contain them.
Can this cereal be part of a gluten-free diet?
Yes, THREE WISHES Grain Free Cereal Honey is formulated without grains, making it suitable for individuals following a gluten-free diet. Its primary ingredients, chickpea and tapioca, are naturally gluten-free. Always check the product label for specific certifications if you have severe gluten sensitivities or celiac disease.