Cereals and their products
Special K Vanilla & almond crunchy wheat & rice flakes with almonds & vanilla cereal, vanilla & almond
12.9 oz
Score
- Ultra-processed
- High in sugar
- Contains added sugars
- No synthetic dyes
- Contains whole grains
Why it scores 14
Special K Vanilla & almond crunchy wheat & rice flakes with almonds & vanilla cereal, vanilla & almond scores 14 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 20 points Brown 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
-
Original Wheat Berry Flakes Uncle Sam · 10 oz Not ultra-processed · Less sugar Score 78 out of 100 , 64 points higher -
Sprouted Crunchy Cereal EZEKIEL 4:9 Almond Food For Life · (454 g) Not ultra-processed · Less sugar Score 78 out of 100 , 64 points higher -
Bran flakes wheat cereal, bran flakes Kroger · 18 oz Not ultra-processed · Less sugar Score 62 out of 100 , 48 points higher -
Frosted Flakes cereal Simple Truth · 15 oz Not ultra-processed · No brown sugar Score 55 out of 100 , 41 points higher -
Corn flakes Millville Not ultra-processed · Less sugar Score 63 out of 100 , 49 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Vanilla & almond crunchy wheat & rice flakes with almonds & vanilla cereal, vanilla & almond
Ingredients
- Sugar minus 20 points
- Brown 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 27.5 g / 100 g minus 14 points
- Salt 1.4 g / 100 g minus 5 points
- Energy 375 kcal / 100 g minus 2 points
- Fiber 7.5 g / 100 g plus 4 points
100 − 86.5 = 13.5 → 14
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]
Can’t score above 79. High in sugars (above the front-of-pack "high" level). [6]
Nutrition per 100 g
| Energy | 375 kcal |
|---|---|
| Fat | 3.8 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Carbohydrates | 82.5 g |
| Sugars | 27.5 g |
| Added sugars | 27.5 g |
| Fiber | 7.5 g |
| Protein | 7.5 g |
| Salt | 1.4 g |
Serving: 1 cup (40 g)
Ingredients
- WHOLE GRAIN WHEAT
- RICE
- SUGAR (high concern)
- ALMONDS
- WHEAT BRAN
- SALT
- BROWN SUGAR SYRUP (high concern)
- MALT FLAVOR (high concern)
- NATURAL FLAVOR
- BHT FOR FRESHNESS
- VITAMINS AND MINERALS: REDUCED IRON
- VITAMIN C (ASCORBIC ACID)
- VITAMIN E ACETATE
- NIACINAMIDE
- BETA-CAROTENE
- VITAMIN B (PYRIDOXINE HYDROCHLORIDE)
- VITAMIN B (THIAMIN HYDROCHLORIDE)
- VITAMIN B (RIBOFLAVIN)
- FOLIC ACID
- VITAMIN D
- VITAMIN B
Label text, as published
WHOLE GRAIN WHEAT, RICE, SUGAR, ALMONDS, WHEAT BRAN, CONTAINS 2% OR LESS OF SALT, BROWN SUGAR SYRUP, MALT FLAVOR, NATURAL FLAVOR, BHT FOR FRESHNESS, VITAMINS AND MINERALS: REDUCED IRON, VITAMIN C (ASCORBIC ACID), VITAMIN E ACETATE, NIACINAMIDE, BETA-CAROTENE, VITAMIN B (PYRIDOXINE HYDROCHLORIDE), VITAMIN B (THIAMIN HYDROCHLORIDE), VITAMIN B (RIBOFLAVIN), FOLIC ACID, VITAMIN D, VITAMIN B
Allergens and diets
Contains: Tree nuts, Wheat, Gluten
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
More cereals and their products on GoodSwap
-
healthy grains granola Dark Chocolate Kind · 11 oz Ultra-processedContains added sugarsContains seed oilsContains whole grains Score 23 out of 100 Poor -
Original Shell Pasta & Cheese Sauce Velveeta · 12 oz (340 g) Ultra-processedHigh in saltContains seed oilsNo synthetic dyes Score 56 out of 100 Okay -
healthy grains granola Peanut Butter Kind · 11 oz Contains added sugarsSeed-oil freeContains whole grains Score 48 out of 100 Okay -
Tri-color Pearl Couscous Bob's Red Mill · 454 g Ultra-processedNo synthetic dyes Score 84 out of 100 Excellent -
Cavatappi De Cecco · 1 lb/453 g No additives Score 100 out of 100 Excellent -
Rotini Made From Chickpeas Banza · 227 g Ultra-processed Score 77 out of 100 Good
More from Special K
-
Original Multi-Grain Touch of Cinnamon Special K · 12.9 oz (365 g) Score 47 out of 100 Okay -
Chocolatey Delight Special K Score 6 out of 100 Bad -
Original multi-grain touch of cinnamon lightly sweetened wheat, rice and soy flakes cereal, original multi-grain touch of cinnamon Special K · 377 g Score 24 out of 100 Poor -
Chocolate Peanut Butter Protein Meal Bars Special K · 9.5 oz Score 13 out of 100 Bad
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
-
“Table 3: Criteria for drinks (per 100ml)”
assets.publishing.service.gov.uk
-
“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