Extruded cereals
Chex Rice, Corn & Wheat Cereals
54.25 oz
Score
- Ultra-processed
- Contains added sugars
- Contains whole grains
Why it scores 36
Chex Rice, Corn & Wheat Cereals scores 36 out of 100 (Poor) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 20 points Molasses: An added sugar. Strong
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better breakfast cereals
-
Shredded Wheat Original Post · 16.4 oz (465 g) Not ultra-processed · No added sugars Score 100 out of 100 , 64 points higher -
Original Wheat Berry Flakes Uncle Sam · 10 oz Not ultra-processed · No sugar Score 78 out of 100 , 42 points higher -
Big Biscuit Shredded Wheat Post · 15 oz Not ultra-processed · No added sugars Score 100 out of 100 , 64 points higher -
Malt-O-Meal original Quick Cooking Hot Wheat Cereal Malt O Meal · 36 oz Not ultra-processed · No sugar Score 79 out of 100 , 43 points higher -
Bite-Sized Wheat Squares 365 Whole Foods Market · 14 oz Not ultra-processed · No added sugars Score 96 out of 100 , 60 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Chex Rice, Corn & Wheat Cereals
Ingredients
- Sugar minus 20 points
- Molasses minus 20 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
Nutrition per 100 g
- Sugars 11.9 g / 100 g minus 5 points
- Salt 1.4 g / 100 g minus 5 points
- Energy 356 kcal / 100 g minus 2 points
- Fiber 13.6 g / 100 g plus 4 points
- Protein 10.2 g / 100 g plus 2 points
100 − 64 = 36
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]
Nutrition per 100 g
| Energy | 356 kcal |
|---|---|
| Fat | 1.7 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Carbohydrates | 86.4 g |
| Sugars | 11.9 g |
| Added sugars | 10.2 g |
| Fiber | 13.6 g |
| Protein | 10.2 g |
| Salt | 1.4 g |
Serving: 1 Cup Rice Chex (27 g)
Recipe changed
- Seed oils removed
Compared with an older list (Open Food Facts). The current list is from February 2026.
Ingredients
- Whole Grain Rice
- Rice
- Sugar (high concern)
- Salt
- Molasses (high concern)
- Vitamin E (mixed tocopherols) Added to Preserve Freshness.Vitamins and Minerals: Tricalcium Phosphate
- Iron and Zinc (mineral nutrients)
- Vitamin C (sodium ascorbate)
- A B Vitamin (niacinamide)
- Vitamin B2 (riboflavin)
- Vitamin B6 (pyridoxine hydrochloride)
- Vitamin B1 (thiamin mononitrate)
- Vitamin A (palmitate)
- A B Vitamin (folic acid)
- Vitamin B12
- Vitamin D3.Corn Chex Ingredients: Whole Grain Corn
- Corn Meal
- Sugar (high concern)
- Corn Starch
- Salt
- Baking Soda
- 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 B1 (thiamin mononitrate)
- Vitamin A (palmitate)
- Vitamin B2 (riboflavin)
- A B Vitamin (folic acid)
- Vitamin B12
- Vitamin D3.Wheat Chex Ingredients: Whole Grain Wheat
- Sugar (high concern)
- Salt
- Molasses (high concern)
- Baking Soda
- 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 B1 (thiamin mononitrate)
- Vitamin A (palmitate)
- Vitamin B2 (riboflavin)
- A B Vitamin (folic acid)
- Vitamin B12
- Vitamin D3
Label text, as published
Rice Chex Ingredients: Whole Grain Rice, Rice, Sugar, Salt, Molasses. Vitamin E (mixed tocopherols) Added to Preserve Freshness.Vitamins and Minerals: Tricalcium Phosphate, Iron and Zinc (mineral nutrients), Vitamin C (sodium ascorbate), A B Vitamin (niacinamide), Vitamin B2 (riboflavin), Vitamin B6 (pyridoxine hydrochloride), Vitamin B1 (thiamin mononitrate), Vitamin A (palmitate), A B Vitamin (folic acid), Vitamin B12, Vitamin D3.Corn Chex Ingredients: Whole Grain Corn, Corn Meal, Sugar, Corn Starch, Salt, Baking Soda. 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 B1 (thiamin mononitrate), Vitamin A (palmitate), Vitamin B2 (riboflavin), A B Vitamin (folic acid), Vitamin B12, Vitamin D3.Wheat Chex Ingredients: Whole Grain Wheat, Sugar, Salt, Molasses, Baking Soda. 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 B1 (thiamin mononitrate), Vitamin A (palmitate), Vitamin B2 (riboflavin), A B Vitamin (folic acid), Vitamin B12, Vitamin D3.
Allergens and diets
Contains: Soy, Wheat, Gluten
- 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 -
Shredded Wheat Post · 18 oz Contains whole grains Score 100 out of 100 Excellent -
Cheerios General Mills · 1.3 oz Contains added sugarsContains whole grains Score 66 out of 100 Good -
Cheerios minis Cheerios · 18.8 oz High in sugarContains added sugarsContains seed oilsContains whole grains Score 33 out of 100 Poor -
Instant Oatmeal Flavor Variety Quaker Ultra-processedHigh in sugarHigh in saltContains added sugars Score 11 out of 100 Bad
More from Chex
Sources
-
Guideline: sugars intake for adults and children
“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
“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
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
“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
-
“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