Extruded cereals

General Mills Cheerios

1.3 oz

Good out of 100 High confidence

Contains added sugars
Contains whole grains

Why it scores 66

General Mills Cheerios scores 66 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:

minus 20 points Sugar: An added sugar. Strong
minus 8 points Processed (NOVA 3): Classified NOVA 3: processed with added salt, sugar or oil. Emerging
minus 5 points Salt 1.3 g / 100 g: High in salt. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better breakfast cereals

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Cheerios

START100

Ingredients

Sugar minus 20 points

Strong An added sugar. [1][2][3]
Potassium phosphate minus 2.5 points

Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [4]

subtotal−22.5

Processing

Processed (NOVA 3) minus 8 points

Emerging Classified NOVA 3: processed with added salt, sugar or oil. [5]

subtotal−8

Nutrition per 100 g

Sugars 5.6 g / 100 g minus 3 points

Strong Contains some sugar. [1]
Salt 1.3 g / 100 g minus 5 points

Strong High in salt. [6]
Energy 361 kcal / 100 g minus 2 points

Info Energy-dense for its weight. [2]
Fiber 11.1 g / 100 g plus 4 points

Strong A good source of fiber. [2]
Protein 13.9 g / 100 g plus 2 points

Info A good source of protein. [2]

subtotal−4

TOTAL 66Good

100 − 34.5 = 65.5 → 66

Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]

Nutrition per 100 g

Energy	361 kcal
Fat	6.9 g
Saturated fat	0 g
Trans fat	0 g
Carbohydrates	75 g
Sugars	5.6 g
Added sugars	2.8 g
Fiber	11.1 g
Protein	13.9 g
Salt	1.3 g

Serving: 1.0 container (36.0 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.

Label text, as published

Whole Grain Oats, Corn Starch, Sugar, Salt, Tripotassium Phosphate. Vitamin E (mixed tocopherols) Added to Preserve Freshness.Vitamins and Minerals: Calcium Carbonate, Iron and Zinc (mineral nutrients), Vitamin C (sodium ascorbate), A B Vitamin (niacinamide), Vitamin B6 (pyridoxine hydrochloride), Vitamin A (palmitate), Vitamin B1 (thiamin mononitrate), A B Vitamin (folic acid), Vitamin B12, Vitamin D3.

Allergens and diets

Contains: Gluten

Not gluten-free
Palm-oil-free

Always check the package: recipes change.

Sources

Guideline: sugars intake for adults and children

World Health Organization · Mar 4, 2015 · Agency assessment

“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

who.int
Dietary Guidelines for Americans, 2025–2030

U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

cdn.realfood.gov
Added and free sugars should be as low as possible

European Food Safety Authority · Feb 28, 2022 · Agency assessment

“Sugar consumption is a known cause of dental caries.”

efsa.europa.eu
EFSA issues new advice on phosphates

European Food Safety Authority · Jun 12, 2019 · Agency assessment

“We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”

efsa.europa.eu
Ultra-processed foods: what they are and how to identify them

Public Health Nutrition · April 2019 · Peer-reviewed

doi.org
Sodium reduction (fact sheet)

World Health Organization · May 11, 2026 · Agency assessment

“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

who.int

Score

Why it scores 66

Better breakfast cereals

Nutrition per 100 g

Ingredients

Allergens and diets

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Sources