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Kodiak Cakes Protein-Packed Muffin Blueberry
Photo: Open Food Facts contributors (CC BY-SA)

Cakes

Kodiak Cakes Protein-Packed Muffin Blueberry

2.29 oz/65 g

Bad out of 100 Medium confidence
  • Ultra-processed
  • High in sugar
  • High in saturated fat
  • Contains added sugars
  • Contains palm oil
  • Seed-oil free
  • Contains whole grains
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Why it scores 12

Kodiak Cakes Protein-Packed Muffin Blueberry scores 12 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:

  1. Brown sugar: An added sugar. Strong
  2. Honey: An added sugar. Strong
  3. 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 pancake and waffle mix

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Protein-Packed Muffin Blueberry

START100

Ingredients

  • Brown sugar
    Strong An added sugar. [1][2][3]
  • Honey
    Strong An added sugar. [1][2][3]
  • Wheat gluten
    Info An ingredient typical of ultra-processed foods (NOVA group 4). [4]
  • Palm oil
    Strong About half saturated fat; WHO recommends keeping saturated fat to 10% of energy or less. [5][6][7]
  • Whey protein concentrate / isolate
    Info An ingredient typical of ultra-processed foods (NOVA group 4). [4]
  • Natural flavors
    Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [8][4]
  • Milk protein concentrate / isolate
    Info An ingredient typical of ultra-processed foods (NOVA group 4). [4]
  • Calcium phosphate
    Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [9]
subtotal−48

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [4]
  • 2 kinds of ultra-processing markers
    Emerging Industrial additive classes found: flavoring and industrial protein. [4]
subtotal−19.5

Nutrition per 100 g

  • Sugars 24.6 g / 100 g
    Strong Very high in sugar. [1]
  • Saturated fat 5.4 g / 100 g
    Strong High in saturated fat. [5]
  • Salt 1.4 g / 100 g
    Strong High in salt. [10]
  • Energy 400 kcal / 100 g
    Info Energy-dense for its weight. [2]
  • Fiber 4.6 g / 100 g
    Strong A good source of fiber. [2]
subtotal−21
TOTAL 12Bad

100 − 88.5 = 11.5 → 12

Can’t score above 79. Contains brown sugar, an ingredient of high concern. [1][2][3]

Can’t score above 79. High in saturated fat and sugars (above the front-of-pack "high" level). [11]

GTIN 00705599011498 · 2026-06-15

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy400 kcal
Fat9.2 g
Saturated fat5.4 g
Trans fat0 g
Carbohydrates61.5 g
Sugars24.6 g
Added sugars21.5 g
Fiber4.6 g
Protein18.5 g
Salt1.4 g

Serving: 1 container (65 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

100% WHOLE GRAIN WHEAT FLOUR, BROWN SUGAR, 100% WHOLE GRAIN OAT FLOUR, VITAL WHEAT GLUTEN, PALM OIL, NONFAT DRY MILK, WHEY PROTEIN CONCENTRATE, NATURAL FLAVOR, HONEY POWDER (HONEY, WHEAT STARCH), MILK PROTEIN CONCENTRATE, LEAVENING (MONOCALCIUM PHOSPHATE, BAKING SODA), BLUEBERRIES, SEA SALT.

Allergens and diets

Contains: Milk, Wheat, Gluten

  • Not vegan
  • Not gluten-free
  • Not palm-oil-free

Always check the package: recipes change.

Healthiest cakes in the US

More from Kodiak Cakes

Sources

  1. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  2. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  3. Added and free sugars should be as low as possible

    European Food Safety Authority · Feb 28, 2022 · Agency assessment

    “Sugar consumption is a known cause of dental caries.”

    efsa.europa.eu

  4. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  5. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    World Health Organization · Jul 17, 2023 · Agency assessment

    “WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

    who.int

  6. Process contaminants in vegetable oils and foods

    European Food Safety Authority · May 3, 2016 · Agency assessment

    “The highest levels of GE, as well as 3-MCPD and 2-MCPD (including esters) were found in palm oils and palm fats, followed by other oils and fats.”

    efsa.europa.eu

  7. Commission Regulation (EU) 2023/915 of 25 April 2023 on maximum levels for certain contaminants in food

    European Union (Official Journal) · Apr 25, 2023 · Law

    “Glycidyl fatty acid esters, expressed as glycidol”

    eur-lex.europa.eu

  8. 21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

    “whose significant function in food is flavoring rather than nutritional.”

    ecfr.gov

  9. EFSA issues new advice on phosphates

    European Food Safety Authority · Jun 12, 2019 · Agency assessment

    “We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”

    efsa.europa.eu

  10. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “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

  11. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  12. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “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

  13. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org