GoodSwap Get notified
Post Grape-Nuts Flakes Cereal
Photo: Open Food Facts contributors (CC BY-SA)

Extruded cereals

Post Grape-Nuts Flakes Cereal

18 oz/510 g

Good out of 100 Medium confidence
  • Contains added sugars
  • Contains seed oils
  • No additives
  • Contains whole grains
Get GoodSwap

Why it scores 64

Post Grape-Nuts Flakes Cereal scores 64 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:

  1. Sugar: An added sugar. Strong
  2. Processed (NOVA 3): Classified NOVA 3: processed with added salt, sugar or oil. Emerging
  3. Sugars 16.3 g / 100 g: High in sugar. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better breakfast cereals

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

The Receipt

Grape-Nuts Flakes Cereal

START100

Ingredients

  • Sugar
    Strong An added sugar. [1][2][3]
  • Canola oil
    Emerging High in omega-6 linoleic acid. [4][5][6][7]
subtotal−22.5

Processing

  • Processed (NOVA 3)
    Emerging Classified NOVA 3: processed with added salt, sugar or oil. [8]
subtotal−8

Nutrition per 100 g

  • Sugars 16.3 g / 100 g
    Strong High in sugar. [1]
  • Salt 1.2 g / 100 g
    Strong High in salt. [9]
  • Energy 349 kcal / 100 g
    Info Energy-dense for its weight. [2]
  • Fiber 11.6 g / 100 g
    Strong A good source of fiber. [2]
subtotal−9

Bonuses

  • No additives
    Info No food additives in the ingredient list. [8]
subtotal+3
TOTAL 64Good

100 − 36.5 = 63.5 → 64

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

GTIN 00884912109101 · 2026-07-30

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy349 kcal
Fat3.5 g
Saturated fat0 g
Trans fat0 g
Carbohydrates79.1 g
Sugars16.3 g
Added sugars7 g
Fiber11.6 g
Protein9.3 g
Salt1.2 g

Serving: 1 cup (43 g)

Ingredients

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

WHOLE GRAIN WHEAT, WHEAT FLOUR, SUGAR, MALTED BARLEY FLOUR, CANOLA OIL, SALT. VITAMINS AND MINERALS: REDUCED IRON, ZINC OXIDE, NIACINAMIDE (VITAMIN B3), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), VITAMIN A PALMITATE, THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D3.

Allergens and diets

Contains: Wheat, Gluten

  • Not gluten-free
  • Palm-oil-free

Always check the package: recipes change.

Healthiest extruded cereals in the US

More from Post

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. Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)

    BMJ · Apr 12, 2016 · Peer-reviewed

    “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

  5. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis

    BMJ · Feb 4, 2013 · Peer-reviewed

    doi.org

  6. Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies

    Circulation · Oct 28, 2014 · Peer-reviewed

    “These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”

    doi.org

  7. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

    Circulation · Jul 18, 2017 · Peer-reviewed

    doi.org

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

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  9. 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