Breakfast cereals
Quaker Instant Grits Butter Flavor
9.8 oz
Score
- Ultra-processed
- High in salt
- Contains emulsifiers studied for gut effects
- Contains seed oils
- No synthetic dyes
- Contains whole grains
Why it scores 52
Quaker Instant Grits Butter Flavor scores 52 out of 100 (Okay) 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 9 points Salt 3 g / 100 g: Very high in salt. Strong
- minus 7.5 points 6 kinds of ultra-processing markers: Industrial additive classes found: color (added), emulsifier, flavoring, industrial fat, industrial protein and industrial sugar or starch hydrolysate. Emerging
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better oatmeal and hot cereal
-
Grits Quick 5-Minute Quaker · 24 oz Not ultra-processed · Less salt Score 100 out of 100 , 48 points higher -
Grits Old Fashioned Quaker · 24 oz Not ultra-processed · Less salt Score 100 out of 100 , 48 points higher -
Enriched Hominy Quick Grits Albers · 40 g Not ultra-processed · Less salt Score 100 out of 100 , 48 points higher -
100% Whole Grain Quick Cook Instant Oats Simple Truth Organic · 18 oz Not ultra-processed · Less salt Score 100 out of 100 , 48 points higher -
Organic original instant oatmeal, original O Organics · 7.9 oz/224 g Not ultra-processed · Less salt Score 100 out of 100 , 48 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Instant Grits Butter Flavor
Ingredients
- Maltodextrin minus 2.5 points
- Sunflower oil minus 2.5 points
- Vegetable oil (unspecified) minus 2.5 points
- Caseinate minus 1.5 points
- Natural flavors minus 1.5 points
- Mono- and diglycerides minus 1.5 points
- Soy lecithin minus 0.5 points
- Hydrogenated oil minus 0.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 6 kinds of ultra-processing markers minus 7.5 points
Nutrition per 100 g
- Saturated fat 1.8 g / 100 g minus 1 points
- Salt 3 g / 100 g minus 9 points
- Energy 357 kcal / 100 g minus 2 points
- Fiber 3.6 g / 100 g plus 2 points
100 − 48.5 = 51.5 → 52
Can’t score above 79. High in salt (above the front-of-pack "high" level). [12]
Nutrition per 100 g
| Energy | 357 kcal |
|---|---|
| Fat | 5.4 g |
| Saturated fat | 1.8 g |
| Trans fat | 0 g |
| Carbohydrates | 75 g |
| Sugars | 0 g |
| Added sugars | 0 g |
| Fiber | 3.6 g |
| Protein | 7.1 g |
| Salt | 3 g |
Serving: 1 packet (28 g)
Ingredients
- Degerminated white corn grits
- salt
- maltodextrin
- sunflower oil
- vegetable oil (palm kernel and palm oil)
- rice flour
- calcium carbonate
- whey
- sodium caseinate
- oat fiber
- natural flavor
- corn starch
- mono and diglycerides
- soy lecithin
- hydrogenated palm oil
- annatto (color)
- nonfat milk
- reduced iron
- turmeric (color)
- niacinamide"
- BHT and citric acid (to preserve freshness)
- thiamin mononitrate
- riboflavin
- beta carotene (color)
- folic acid
Label text, as published
Degerminated white corn grits, salt, maltodextrin, sunflower oil, vegetable oil (palm kernel and palm oil), rice flour, calcium carbonate, whey, sodium caseinate, oat fiber, natural flavor, corn starch, mono and diglycerides, soy lecithin, hydrogenated palm oil, annatto (color), nonfat milk, reduced iron, turmeric (color), niacinamide", BHT and citric acid (to preserve freshness), thiamin mononitrate*, riboflavin*, beta carotene (color), folic acid*. *One of the B vitamins. CONTAINS MILK AND SOY INGREDIENTS.
Allergens and diets
Contains: Milk, Soy, Gluten
- Not vegan
- Not gluten-free
- Not palm-oil-free
Always check the package: recipes change.
More breakfast cereals on GoodSwap
-
Grape-Nuts Cereal Post · 20.5 oz (1 lb 4.5 oz) 581 g No additivesContains whole grains Score 93 out of 100 Excellent -
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 -
Cinnamon Raisin Organic Granola Alter Eco · 8 oz High in saturated fatContains non-nutritive sweetenersSeed-oil freeContains whole grains Score 68 out of 100 Good -
French Vanilla Almond Granola Great Value · 11 oz/311 g Ultra-processedHigh in sugarContains added sugarsContains seed oils Score 26 out of 100 Poor -
Multi Grain Squares Cascadian Farm · 53 g Contains added sugarsCertified organicNo additivesContains whole grains Score 51 out of 100 Okay
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 -
Butter Popcorn Rice Cakes Quaker · 4.47 oz/127 g Score 78 out of 100 Good -
Protein Instant Oatmeal Cranberry Almond Quaker · 372 g Score 34 out of 100 Poor
Sources
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“replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”
doi.org
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“These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”
doi.org
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21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives
“whose significant function in food is flavoring rather than nutritional.”
ecfr.gov
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“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
-
Re-evaluation of mono- and di-glycerides of fatty acids (E 471) as food additives
“The available studies did not raise any concern with regard to genotoxicity.”
doi.org
-
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline
“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”
who.int
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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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“Table 3: Criteria for drinks (per 100ml)”
assets.publishing.service.gov.uk
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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
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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
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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