Breakfast cereals
Quaker Oatmeal Squares Honey Nut
14.5 oz/411 g
Score
- Ultra-processed
- Contains added sugars
- Contains whole grains
Why it scores 22
Quaker Oatmeal Squares Honey Nut scores 22 out of 100 (Poor) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Brown sugar: An added sugar. Strong
- minus 20 points Sugar: 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
-
Bite-Sized Wheat Squares 365 Whole Foods Market · 14 oz Not ultra-processed · No added sugars Score 96 out of 100 , 74 points higher -
Grape-Nuts Flakes Cereal Post · 18 oz/510 g Not ultra-processed · No brown sugar Score 64 out of 100 , 42 points higher -
Grape-Nuts Cereal Post · 20.5 oz (1 lb 4.5 oz) 581 g Not ultra-processed · No added sugars Score 93 out of 100 , 71 points higher -
Bite-Sized Frosted Wheat Squares 365 Whole Foods Market · 16 oz Not ultra-processed · No brown sugar Score 61 out of 100 , 39 points higher -
Oat squares Ahold · 18 oz/510 g Not ultra-processed · No brown sugar Score 64 out of 100 , 42 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Oatmeal Squares Honey Nut
Ingredients
- Brown sugar minus 20 points
- Sugar minus 20 points
- Malt syrup minus 10 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 2 kinds of ultra-processing markers minus 1.5 points
Nutrition per 100 g
- Sugars 17.9 g / 100 g minus 8 points
- Salt 0.9 g / 100 g minus 3 points
- Energy 375 kcal / 100 g minus 2 points
- Fiber 8.9 g / 100 g plus 4 points
100 − 78.5 = 21.5 → 22
Can’t score above 79. Contains brown sugar, an ingredient of high concern. [1][2][3]
Nutrition per 100 g
| Energy | 375 kcal |
|---|---|
| Fat | 4.5 g |
| Saturated fat | 0.9 g |
| Trans fat | 0 g |
| Carbohydrates | 78.6 g |
| Sugars | 17.9 g |
| Added sugars | 16.1 g |
| Fiber | 8.9 g |
| Protein | 10.7 g |
| Salt | 0.9 g |
Serving: 1 cup (56 g)
Ingredients
- WHOLE GRAIN OAT FLOUR
- WHOLE WHEAT FLOUR
- BROWN SUGAR (high concern)
- SUGAR (high concern)
- MALTODEXTRIN
- MALTED BARLEY EXTRACT (high concern)
- NATURAL FLAVOR
- MOLASSES (high concern)
- SALT
- BAKING SODA
- TOCOPHEROLS (TO PRESERVE FRESHNESS)
- VITAMINS & MINERALS: REDUCED IRON
- FOLIC ACID
Label text, as published
WHOLE GRAIN OAT FLOUR, WHOLE WHEAT FLOUR, BROWN SUGAR, SUGAR, MALTODEXTRIN, MALTED BARLEY EXTRACT, NATURAL FLAVOR, MOLASSES, SALT, BAKING SODA, TOCOPHEROLS (TO PRESERVE FRESHNESS). VITAMINS & MINERALS: REDUCED IRON, FOLIC ACID.
Allergens and diets
Contains: Wheat, Gluten
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
More breakfast cereals on GoodSwap
-
Lightly Sweetened Maple Berry Blend Cereal Morning Summit · 1 box, 2 lb 6 oz High in sugarHigh in saturated fatContains added sugarsNo additives Score 22 out of 100 Poor -
Catalina Crunch Cinnamon Toast Protein Cereal Catalina Crunch · 24 oz Ultra-processedContains non-nutritive sweetenersContains seed oils Score 61 out of 100 Good -
Banana Nut Butter Nut Granola Purely Elizabeth · 8 oz High in saturated fatContains added sugarsSeed-oil free Score 53 out of 100 Okay -
Organic Berry Fruitful Kashi Ultra-processedContains added sugarsCertified organicContains whole grains Score 30 out of 100 Poor -
Maple Pecan Granola Trader Joe's · 16 oz High in sugarContains added sugarsContains seed oilsNo additives Score 33 out of 100 Poor
More from Quaker
-
Simply Granola Oats, Honey, Raisins & Almonds Quaker · 1.95 kg Score 19 out of 100 Bad -
Quaker Lightly Salted Rice Cakes Quaker · 127 g Score 94 out of 100 Excellent -
Instant Oatmeal Apples & Cinnamon Quaker · 1.51 oz Score 47 out of 100 Okay -
Instant Oatmeal Flavor Variety Quaker Score 47 out of 100 Okay
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