Breakfast cereals
Barbara's Puffins Cereal Original
10 oz
Score
- Ultra-processed
- Contains added sugars
- Contains whole grains
Why it scores 31
Barbara's Puffins Cereal Original scores 31 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
-
Sprouted Crunchy Cereal Ezekiel 4:9 Golden Flax Food For Life · (454 g) Not ultra-processed · No sugar Score 79 out of 100 , 48 points higher -
Ezekiel 4:9 - Original - Sprouted Whole Grain Cereal Food For Life · 16 oz (454 g) Not ultra-processed · No sugar Score 79 out of 100 , 48 points higher -
Bite Size Shredded Wheat Great Value · 8 servings Net wt 16.4 oz Not ultra-processed · No added sugars Score 100 out of 100 , 69 points higher -
Big Biscuit Shredded Wheat Post · 15 oz Not ultra-processed · No added sugars Score 100 out of 100 , 69 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 , 62 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Puffins Cereal Original
Ingredients
- Sugar minus 20 points
- Molasses minus 20 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
Nutrition per 100 g
- Sugars 15 g / 100 g minus 8 points
- Salt 1.3 g / 100 g minus 5 points
- Energy 325 kcal / 100 g minus 2 points
- Fiber 15 g / 100 g plus 4 points
100 − 69 = 31
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]
Nutrition per 100 g
| Energy | 325 kcal |
|---|---|
| Fat | 2.5 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Carbohydrates | 80 g |
| Sugars | 15 g |
| Added sugars | 15 g |
| Fiber | 15 g |
| Protein | 7.5 g |
| Salt | 1.3 g |
Serving: 0.75 cup (30 g)
Recipe changed
- Seed oils removed
Compared with an older list (Open Food Facts). The current list is from May 2023.
Ingredients
- CORN FLOUR
- WHOLE GRAIN OAT FLOUR
- CANE SUGAR (high concern)
- OAT FIBER
- UNSULFURED MOLASSES (high concern)
- CORN BRAN
- SEA SALT
- BAKING SODA
- VITAMIN C (ASCORBIC ACID)
- TOCOPHEROLS (ANTIOXIDANTS TO MAINTAIN FRESHNESS)
Label text, as published
CORN FLOUR, WHOLE GRAIN OAT FLOUR, CANE SUGAR, OAT FIBER, UNSULFURED MOLASSES, CORN BRAN, SEA SALT, BAKING SODA, VITAMIN C (ASCORBIC ACID), TOCOPHEROLS (ANTIOXIDANTS TO MAINTAIN FRESHNESS)
Allergens and diets
Contains: Gluten
- Vegan
- Vegetarian
- 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 -
Puffins Peanut Butter Cereal Puffins · 11 oz High in sugarHigh in saltContains added sugarsContains seed oils Score 51 out of 100 Okay -
Maple Waffle Bites Kashi · 9.5 oz Ultra-processedHigh in sugarContains added sugarsContains seed oils Score 25 out of 100 Poor -
Bluey cereal General Mills · 18 oz Ultra-processedContains added sugarsContains seed oilsNo synthetic dyes Score 32 out of 100 Poor
More from Barbara's
-
Morning Oat Crunch Cereal Original Barbara's · 14 oz Score 33 out of 100 Poor -
Original Multigrain Spoonfuls Cereal Barbara's · 14 oz Score 41 out of 100 Okay -
Puffins Cereal-Cinnamon Barbara's · 283 g Score 31 out of 100 Poor -
Cheese puffs baked white cheddar gluten free Barbara's · 6 servings, 1 oz/serving Score 62 out of 100 Good
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