Breakfast cereals
Uncle Sam Original Wheat Berry Flakes
10 oz
Score
- Contains added sugars
- No additives
- Contains whole grains
Why it scores 78
Uncle Sam Original Wheat Berry Flakes scores 78 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Malt syrup: An added sugar. Strong
- minus 8 points Processed (NOVA 3): Classified NOVA 3: processed with added salt, sugar or oil. Emerging
- plus 4 points Fiber 16.7 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 Original Post · 16.4 oz (465 g) No added sugars · No malt syrup Score 100 out of 100 , 22 points higher -
Big Biscuit Shredded Wheat Post · 15 oz No added sugars · No malt syrup Score 100 out of 100 , 22 points higher -
Fortified Creamy Hot Wheat Cereal Malt O Meal · 18 oz (1 lb 2 oz) 510 g No added sugars · No malt syrup Score 100 out of 100 , 22 points higher -
Bite Size Shredded Wheat Great Value · 8 servings Net wt 16.4 oz No added sugars · No malt syrup Score 100 out of 100 , 22 points higher -
Quinoa Flakes Ancient Harvest · 12 oz No added sugars · No malt syrup Score 100 out of 100 , 22 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Original Wheat Berry Flakes
Ingredients
- Malt syrup minus 20 points
Processing
- Processed (NOVA 3) minus 8 points
Nutrition per 100 g
- Salt 0.6 g / 100 g minus 1 points
- Energy 367 kcal / 100 g minus 2 points
- Fiber 16.7 g / 100 g plus 4 points
- Protein 13.3 g / 100 g plus 2 points
Bonuses
- No additives plus 3 points
100 − 22 = 78
Can’t score above 79. Contains malt syrup, an ingredient of high concern. [1][2][3]
Nutrition per 100 g
| Energy | 367 kcal |
|---|---|
| Fat | 10 g |
| Saturated fat | 0.8 g |
| Trans fat | 0 g |
| Carbohydrates | 71.7 g |
| Sugars | 1.7 g |
| Added sugars | 0 g |
| Fiber | 16.7 g |
| Protein | 13.3 g |
| Salt | 0.6 g |
Serving: 1 portion (60 g)
Ingredients
Label text, as published
WHOLE GRAIN WHEAT, FLAX SEED, BARLEY MALT, SALT
Allergens and diets
Contains: Wheat, Gluten
- Vegan
- Vegetarian
- Not gluten-free
- 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 -
Chocolate Choco Chimps Organic Nature's Path EnviroKidz · 2 Ultra-processedHigh in sugarContains added sugarsCertified organic Score 25 out of 100 Poor -
Honey Oat Granola Bob's Red Mill · 12 oz (340 g) Contains added sugarsContains seed oilsContains whole grains Score 32 out of 100 Poor -
Cheerios Oat Crunch Cinnamon Cheerios · 24 oz Ultra-processedHigh in sugarContains added sugarsContains seed oils Score 16 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