Extruded cereals
Fiber One Cereal
555 g
Score
- Ultra-processed
- Contains emulsifiers studied for gut effects
- No synthetic dyes
- Contains whole grains
Why it scores 65
Fiber One Cereal scores 65 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
- minus 7.5 points Cellulose gum (carboxymethylcellulose): In a small randomized feeding trial, carboxymethylcellulose modestly increased abdominal discomfort and reduced gut microbiota diversity; in mice it promoted low-grade inflammation. Strong
- plus 4 points Fiber 45 g / 100 g: A good source of fiber. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better breakfast cereals
-
Shredded Wheat Post · 18 oz Not ultra-processed · No gut-studied emulsifiers Score 100 out of 100 , 35 points higher -
Bite-size shredded wheat Winco Foods · 16.4 oz Not ultra-processed · No gut-studied emulsifiers Score 100 out of 100 , 35 points higher -
Nature s path kamut khorasan wheat puffs cereal Nature's Path · 6 oz Not ultra-processed · No gut-studied emulsifiers Score 100 out of 100 , 35 points higher -
Bite Size Shredded Wheat Great Value · 8 servings Net wt 16.4 oz Not ultra-processed · No gut-studied emulsifiers Score 100 out of 100 , 35 points higher -
Big Biscuit Shredded Wheat Post · 15 oz Not ultra-processed · No gut-studied emulsifiers Score 100 out of 100 , 35 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Fiber One Cereal
Ingredients
- Cellulose gum (carboxymethylcellulose) minus 7.5 points
- Modified starch minus 2.5 points
- Color added (not named) minus 2.5 points
- Guar gum minus 1.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 3 kinds of ultra-processing markers minus 3 points
Nutrition per 100 g
- Salt 0.9 g / 100 g minus 3 points
- Energy 225 kcal / 100 g minus 1 points
- Fiber 45 g / 100 g plus 4 points
100 − 35 = 65
Nutrition per 100 g
| Energy | 225 kcal |
|---|---|
| Fat | 2.5 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Carbohydrates | 82.5 g |
| Sugars | 2.5 g |
| Added sugars | 0 g |
| Fiber | 45 g |
| Protein | 7.5 g |
| Salt | 0.9 g |
Serving: 0.667 cup (40 g)
Ingredients
- Whole Grain Wheat
- Corn Bran
- Modified Wheat Starch
- Color Added
- Guar Gum
- Cellulose Gum (moderate concern)
- Salt
- Baking Soda
- Sucralose.Vitamins and Minerals: Calcium Carbonate
- Vitamin C (sodium ascorbate)
- Iron and Zinc (mineral nutrients)
- A B Vitamin (niacinamide)
- Vitamin B6 (pyridoxine hydrochloride)
- Vitamin B1 (thiamin mononitrate)
- Vitamin B2 (riboflavin)
- A B Vitamin (folic acid)
- Vitamin B12
Label text, as published
Whole Grain Wheat, Corn Bran, Modified Wheat Starch, Color Added, Guar Gum, Cellulose Gum, Salt, Baking Soda, Sucralose.Vitamins and Minerals: Calcium Carbonate, Vitamin C (sodium ascorbate), Iron and Zinc (mineral nutrients), A B Vitamin (niacinamide), Vitamin B6 (pyridoxine hydrochloride), Vitamin B1 (thiamin mononitrate), Vitamin B2 (riboflavin), A B Vitamin (folic acid), Vitamin B12.
Allergens and diets
Contains: Wheat, Gluten
- Vegan
- Vegetarian
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
More extruded cereals on GoodSwap
-
Cheerios General Mills · 8.9 oz Contains added sugarsContains whole grains Score 65 out of 100 Good -
Honey Nut Cheerios General Mills · 10.8 oz Ultra-processedHigh in sugarContains added sugarsContains seed oils Score 17 out of 100 Bad -
Corn Flakes Kellogg's · 18 oz High in saltContains added sugars Score 40 out of 100 Okay -
Organic Cinnamon Harvest Kashi · 462 g Ultra-processedContains added sugarsCertified organicNo additives Score 62 out of 100 Good -
Heritage Flakes Nature's Path Organic · 33.5 oz Contains added sugarsCertified organicNo additivesContains whole grains Score 46 out of 100 Okay
More from Fiber One
Sources
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“Relative to control subjects, CMC consumption modestly increased postprandial abdominal discomfort and perturbed gut microbiota composition in a way that reduced its diversity.”
doi.org
-
Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome
“carboxymethylcellulose and polysorbate-80, induced low-grade inflammation and obesity/metabolic syndrome in wild-type hosts and promoted robust colitis in mice predisposed to this disorder.”
doi.org
-
“This study found positive associations between risk of CVD and intake of five individual and two groups of food additive emulsifiers widely used in industrial foods.”
doi.org
-
“The Panel concluded that there was no need for a numerical ADI and that there would be no safety concern at the reported uses and use levels for the unmodified and modified celluloses”
doi.org
-
21 CFR 101.22(k) Declaring color additives in the ingredient list
“Color additives not subject to certification and not otherwise required by applicable regulations in part 73 of this chapter to be declared by their respective common or usual names may be declared as “Artificial Color,” “Artificial Color Added,” or “Color Added””
ecfr.gov
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“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
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Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
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“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”
doi.org