THREE WISHES PUMPKIN SPICE GRAIN FREE CEREAL, PUMPKIN SPICE
THREE WISHES PUMPKIN SPICE GRAIN FREE CEREAL scores 76/100, indicating it is a very good choice, primarily due to its high protein and fiber content.
This cereal has a FoodScore of 76/100, classifying it as 'very good'.
A serving provides 22.9g of protein and 8.6g of fiber per 100g.
It contains 8.6g of added sugar per 100g, contributing to a penalty in its score.
Compared to plain rolled oats, this product offers significantly more protein.
This product is classified as NOVA class 2, indicating it is a processed culinary ingredient.
Scores +29 points above the grain category average (47/100 across 2269 foods).
Fiber
8.6g
31% of Daily Value
Protein
22.91g
46% of Daily Value
Added sugar
8.6g
17% of Daily Value
Sodium
142.86mg
6% of Daily Value
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What it brings to the table
Fiber (8.6g)+11
Protein (22.9g)+10
Micronutrients (Potassium, Calcium, Iron)+6
Minimally processed (NOVA 2)+8
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What holds it back
Added sugar (8.6g)-9
Why it scores 76
THREE WISHES PUMPKIN SPICE GRAIN FREE CEREAL achieves a FoodScore of 76 out of 100, placing it in the 'very good' category. This score is significantly influenced by its robust nutrient profile. The product receives a substantial bonus for its high protein content, providing 22.9g per 100g, and its impressive fiber contribution of 8.6g per 100g. Additionally, the presence of key micronutrients like potassium (857.14mg), calcium (428.57mg), and iron (5.43mg) further boosts its score. The formulation, which includes chickpea and pea protein, contributes to these beneficial macro and micronutrient levels. While the product is minimally processed, classified as NOVA 2, it does incur a penalty due to its 8.6g of added sugar per 100g from organic cane sugar. When compared to a baseline of plain rolled oats, THREE WISHES offers a much higher protein content, though oats typically contain no added sugar.
Health benefits
What the nutrients in three wishes pumpkin spice grain free cereal, pumpkin spice actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Satiety
This cereal is an excellent source of protein, delivering 22.9g per 100g. This high protein content, primarily from chickpea and pea protein, is beneficial for muscle repair and growth, especially important for active individuals. Consuming adequate protein at breakfast can also contribute to increased satiety, helping to manage appetite throughout the morning and potentially reducing overall calorie intake later in the day. The protein in THREE WISHES contributes to a feeling of fullness.
Promotes Digestive Health
With 8.6g of fiber per 100g, this product significantly contributes to daily fiber intake recommendations. Dietary fiber is crucial for maintaining healthy digestive function, promoting regular bowel movements, and supporting a balanced gut microbiome. The fiber content in this cereal, derived from its base ingredients, can help prevent constipation and support overall gastrointestinal well-being. Incorporating fiber-rich foods like THREE WISHES cereal into your diet is a straightforward way to boost your intake.
Contributes to Bone and Blood Health
This cereal provides meaningful amounts of several essential micronutrients. It supplies 33% DV for calcium and 30% DV for iron per 100g, along with 18% DV for potassium. Calcium is vital for bone density and strength, while iron is essential for oxygen transport in the blood and preventing iron-deficiency anemia. Potassium plays a role in maintaining fluid balance and blood pressure. These micronutrients contribute to overall physiological functions and support long-term health.
THREE WISHES PUMPKIN SPICE GRAIN FREE CEREAL scores 76/100, indicating it is a very good choice, primarily due to its high protein and fiber content.
How to eat it
Cereal is a common breakfast item in the US, often consumed with milk or a milk alternative. A typical portion is one cup, which is 37.14g based on the provided serving size. Be mindful of added sugars from other components like sweetened milk.
Pair with unsweetened milk or a plant-based alternative to avoid additional added sugars.
Add a handful of berries or sliced fruit to boost fiber and micronutrient intake without extra sugar.
Combine with a source of healthy fats, such as a small amount of nuts or seeds, for a more balanced meal.
Use as a topping for plain yogurt or cottage cheese for added crunch and a protein boost.
Pay attention to portion sizes; while nutritious, calories can add up if bowls are consistently overfilled.
Things to keep in mind
The ingredient list for THREE WISHES PUMPKIN SPICE GRAIN FREE CEREAL is relatively straightforward, primarily consisting of whole food-derived ingredients like chickpea and pea protein. The product contains organic cane sugar as an added sweetener, contributing 8.6g of added sugar per 100g. Individuals monitoring their sugar intake, such as those with diabetes or those following a low-sugar diet, should be aware of this. The use of natural flavors is generally considered safe, but some individuals may have sensitivities. There are no artificial colors, artificial sweeteners, or common allergens like wheat, soy, or dairy explicitly listed as primary ingredients. As with any processed food, individuals with specific dietary restrictions or allergies should always review the full ingredient list and allergen statements on the packaging.
Is THREE WISHES PUMPKIN SPICE GRAIN FREE CEREAL healthy?
This cereal scores 76/100, indicating it is a very good choice nutritionally. It is notable for its high protein (22.9g/100g) and fiber (8.6g/100g) content, which are beneficial for satiety and digestive health. While it contains 8.6g of added sugar per 100g, its overall nutrient density contributes to its strong FoodScore.
How does THREE WISHES PUMPKIN SPICE GRAIN FREE CEREAL compare to other cereals?
Compared to many conventional breakfast cereals, THREE WISHES offers significantly higher protein and fiber, often with less added sugar than highly sweetened options. For instance, compared to a brand like Cheerios, THREE WISHES provides more protein and fiber per 100g. However, plain rolled oats, our baseline, typically contain no added sugar.
What is the role of 'natural flavors' in this cereal?
Natural flavors are used to enhance the taste profile of the cereal, specifically to deliver the pumpkin spice flavor. These flavors are derived from natural sources, such as spices or fruits. While they contribute to the palatability of the product, they do not add significant nutritional value.
What is a recommended portion size for this cereal?
The suggested serving size is 1 cup, which is approximately 37.14g. This portion provides a good amount of protein and fiber to start your day. To manage calorie and added sugar intake, it is advisable to stick to the recommended serving size and avoid excessively large bowls.
Is this cereal suitable for a gluten-free diet?
Yes, THREE WISHES PUMPKIN SPICE GRAIN FREE CEREAL is formulated to be grain-free, using ingredients like chickpea and tapioca. This makes it a suitable option for individuals following a gluten-free diet or those looking to reduce their grain intake. Always check the packaging for official gluten-free certifications if you have a severe allergy.
Does this cereal contain any artificial sweeteners?
No, this cereal does not contain artificial sweeteners. It uses organic cane sugar and monk fruit for sweetness. Monk fruit is a natural, calorie-free sweetener, while organic cane sugar contributes to the added sugar content.