Healthy Food Guide by KarbCoach
Cadia Almonds Cluster And Flakes: Food Integrity analysis
Quick answer
Mixed integrity
Cadia almonds cluster and flakes received a Food Integrity Score of 62 out of 100 (mixed integrity). This reflects highly processed and moderate additive load. Whole oats and almonds are the recognizable core, but this reads more like a flavored, sweetened cereal formula than a simple kitchen recipe. Refined sweeteners, a vague oil blend, corn starch, and a natural flavor system add up to a more processed profile. Better as an occasional snack than an everyday staple. Main considerations include refined seed oil blend, multiple refined sweeteners, and vague natural flavor system. Simpler options: Choose plain rolled oats with nuts and a small amount of maple or honey; look for clusters naming a single specific oil or none at all.
Food Integrity Score 62/100
What stood out on the label?
- Highly processed
- Moderate additive load
- Transparency: Medium
What to watch?
- Refined seed oil blend
- Multiple refined sweeteners
- Vague natural flavor system
Simpler options to consider
- Choose plain rolled oats with nuts and a small amount of maple or honey
- Look for clusters naming a single specific oil or none at all
You are viewing ingredients and processing. Switch to Longevity for nutrition and longer-term eating pattern fit.
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Cadia Almonds Cluster And Flakes
- Brand
- Cadia
- Category
- Breakfast & Cereal (source: Cereal)
- GTIN / UPC
00815369012669- Serving size
- 55 g (1 cup)
- Source data — ingredients
- Ingredient list from product label data (see Sources)
- Healthy Food Guide analysis
- Independent Longevity and Food Integrity scorecards. See methodology under Sources.
- Data last verified
Food Integrity results
Almonds Cluster And Flakes
Cadia
Mixed integrity
Warning Signs
Canola, safflower, or sunflower oil blend, plus cane sugar and brown rice syrup, sit high on this cluster list.
Consider This
Vague natural flavor, herb blend, and added color annatto/turmeric/purple carrot are typical of formulated cereal-style flavor and color systems.
Good Substitutes
Plain rolled oats with sliced almonds, cinnamon, and a little maple or honey for a simpler homemade-style cluster.
Overall Assessment
Mixed integrityWhole oats and almonds are the recognizable core, but this reads more like a flavored, sweetened cereal formula than a simple kitchen recipe. Refined sweeteners, a vague oil blend, corn starch, and a natural flavor system add up to a more processed profile. Better as an occasional snack than an everyday staple.
Key Highlights
What stood out
- Refined seed oil blend
- Multiple refined sweeteners
- Vague natural flavor system
Family Watchlist
Ingredients some users may personally want to know about.
- Vegetable Oil Blend — Refined seed oil blend, unspecified.
- Milled Cane Sugar — Refined added sweetener.
- Brown Rice Syrup — Refined syrup sweetener.
- Barley Malt Syrup — Processed malt sweetener.
- Natural Flavor — Vague flavor system.
- Color (Annatto, Turmeric, Purple Carrot) — Added color system.
Highest concern ingredients
- Natural Flavor (7/10) — Vague flavor system with undisclosed components.
- Vegetable Oil Blend (6/10) — Refined seed oil blend, unspecified.
- Milled Cane Sugar (5/10) — Refined sweetener.
Better choice tips
- Choose plain rolled oats with nuts and a small amount of maple or honey.
- Look for clusters naming a single specific oil or none at all.
Ingredients
Ingredient list
WHOLE ROLLED OATS, CORN FLOUR, MILLED CANE SUGAR, RICE FLOUR, ALMONDS, VEGETABLE OIL (CANOLA AND/OR SAFFLOWER AND/OR SUNFLOWER OIL), CORN STARCH, BROWN RICE SYRUP, BARLEY MALT SYRUP, SALT, NATURAL FLAVOR, HERB BLEND (CINNAMON, GINGER, CARDAMOM, PEPPER CLOVES), COLOR (ANNATTO, TURMERIC AND PURPLE CARROT JUICE).
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
Natural FlavorConcern 7/10 — Higher concernVague ingredientWatchlist · Additive · Vague label term
What this is
Vague ingredient
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Vague flavor systems hide specific components from the label.
Additional note
Vague flavor system with undisclosed components.
Family watchlist
Vague flavor system.
Vegetable Oil (Canola and/or Safflower and/or Sunflower Oil)Concern 6/10 — Moderate concernRefined oilWatchlist · Vague label term
What this is
Refined oil
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Refined seed oils are a common watchlist item; the blend is unspecified.
Additional note
Unspecified refined seed oil blend.
Family watchlist
Refined seed oil blend, not fully specified.
Milled Cane SugarConcern 5/10 — Moderate concernSweetenerWatchlist
What this is
Sweetener
Processing category
Natural refined
Main concern area
Family Watchlist
Why it matters
Refined sweeteners are a common watchlist item for many users.
Additional note
Refined sugar adds sweetness and calories.
Family watchlist
Refined added sweetener.
Brown Rice SyrupConcern 5/10 — Moderate concernSweetenerWatchlist
What this is
Sweetener
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Refined syrup sweeteners are a watchlist item for many users.
Additional note
Refined syrup sweetener, often rice-sourced.
Family watchlist
Refined syrup sweetener.
View all 13 ingredient assessments
Color (Annatto, Turmeric and Purple Carrot Juice)Concern 5/10 — Moderate concernColor additiveWatchlist · Additive
What this is
Color additive
Processing category
Processed
Main concern area
Additive load
Why it matters
Added colors serve appearance rather than food function.
Additional note
Plant-derived color system added for appearance.
Family watchlist
Added color system.
Barley Malt SyrupConcern 4/10 — Mild concernSweetenerWatchlist
What this is
Sweetener
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Malt syrup adds another refined sweetener to the list.
Additional note
Malt syrup sweetener with processed character.
Family watchlist
Processed malt sweetener.
Corn FlourConcern 3/10 — Mild concernSimple food
What this is
Simple food
Processing category
Natural refined
Main concern area
Processing
Why it matters
Refined grain fraction used for structure and bulk.
Additional note
Refined corn flour, common in cereals.
Rice FlourConcern 3/10 — Mild concernSimple food
What this is
Simple food
Processing category
Natural refined
Main concern area
Transparency Context
Why it matters
Rice-based products carry arsenic context depending on sourcing.
Additional note
Refined rice flour, a common refined grain.
Corn StarchConcern 3/10 — Mild concernThickener
What this is
Thickener
Processing category
Processed
Main concern area
Processing
Why it matters
Refined starch helps bind and texture the clusters.
Additional note
Refined starch used for texture and binding.
Herb Blend (Cinnamon, Ginger, Cardamom, Pepper, Cloves)Concern 2/10 — Very low concernSpice blendVague label term
What this is
Spice blend
Processing category
Processed
Main concern area
Transparency Context
Why it matters
Spices are recognizable but blended spices can be imported with testing variability.
Additional note
Recognizable spice blend, listed as one entry.
SaltConcern 1/10 — Very low concernSimple food
What this is
Simple food
Processing category
Natural refined
Why it matters
Common seasoning with minimal concern at this level.
Additional note
Common seasoning salt.
Whole Rolled OatsConcern 0/10 — No meaningful concernWhole grain
What this is
Whole grain
Processing category
Whole food
Why it matters
Simple, recognizable grain with no added concern.
Additional note
Recognizable whole grain base.
AlmondsConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Recognizable whole-food ingredient.
Additional note
Recognizable nut, a whole-food component.
KarbCoach Food Integrity is an ingredient-based formulation estimate, not a medical safety rating or health claim. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
How this product may fit different goals
The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.
Low-Spike Stability
MixedMetabolic Health
For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar on watchlist (see Food Integrity)
This product has 2 additional signals for this goal.
Heart-Healthy Eating
SupportiveMetabolic Health
For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Heart-friendly fat ingredients (Mentions "almond". See ingredients for details.)
GLP-1 Eating Support
MixedMetabolic Health
For someone prioritizing GLP-1 Eating Support, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "cane". See ingredients for details.)
This product has 1 additional signal for this goal.
Low Sugar Lifestyle
MixedMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar on watchlist (see Food Integrity)
This product has 2 additional signals for this goal.
Appetite & Portion Awareness
MixedMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "cane". See ingredients for details.)
This product has 1 additional signal for this goal.
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Carb fueling ingredients (Mentions "oat", "oats", "rice". See ingredients for details.)
Vegetarian
SupportiveDietary Patterns
For someone prioritizing Vegetarian, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "oat", "carrot", "pepper". See ingredients for details.)
Vegan
SupportiveDietary Patterns
For someone prioritizing Vegan, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "oat", "carrot", "pepper". See ingredients for details.)
Plant-Based
SupportiveDietary Patterns
For someone prioritizing Plant-Based, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "oat", "carrot", "pepper". See ingredients for details.)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "flour", "rice", "corn starch". See ingredients for details.)
This product has 1 additional signal for this goal.
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "flour", "rice", "corn starch". See ingredients for details.)
This product has 1 additional signal for this goal.
Low Gluten Eating
Watch-outsDietary Patterns
For someone prioritizing Low Gluten Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Gluten-related ingredients (Mentions "malt". See ingredients for details.)
Minimally Processed Eating
Watch-outsDietary Patterns
For someone prioritizing Minimally Processed Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Higher processing level (Highly processed)
This product has 1 additional signal for this goal.
Whole-Food Focused Eating
Watch-outsDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Higher processing level (Highly processed)
This product has 1 additional signal for this goal.
Reduce Ultra-Processed Foods
Watch-outsDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Higher processing level (Highly processed)
This product has 1 additional signal for this goal.
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "flour", "oat", "rice". See ingredients for details.)
This product has 1 additional signal for this goal.
Healthy Fat Focus
SupportiveDietary Patterns
For someone prioritizing Healthy Fat Focus, the available data suggest this product may align in helpful ways.
A supportive signal: Healthy fat ingredients (Mentions "almond". See ingredients for details.)
Workout Recovery
NeutralAthletic Performance
For someone prioritizing Workout Recovery, the Food Integrity data do not show a strong matching signal for this product.
Strength & Protein Focus
NeutralAthletic Performance
For someone prioritizing Strength & Protein Focus, the Food Integrity data do not show a strong matching signal for this product.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the Food Integrity data do not show a strong matching signal for this product.
Mediterranean-Style Eating
NeutralDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Understanding the Food Integrity analysis
What the Food Integrity analysis evaluates
The Food Integrity analysis focuses on how a packaged food is formulated and made. It examines processing level, ingredient quality, additives, oils, sweeteners, purity cues, and how clearly a label communicates what is in the product. The Food Integrity Score summarizes that formulation and transparency picture on a 0–100 scale. It is not a full nutrient report and it is not a personalized meal plan.
Why processing, ingredients, and transparency matter
Processing level and ingredient quality shape what you are actually eating beyond calories on the label. Additives, industrial oils, and intense sweeteners can change how clean or heavily engineered a product feels, even when the front of pack looks wholesome. Purity and transparency matter because incomplete or marketing-heavy labeling can hide tradeoffs that only show up when the full ingredient list is reviewed carefully.
Who may prioritize Food Integrity
Some people care mainly about Food Integrity because their dietary goals center on formulation rather than macros alone. Examples include checking vegetarian or vegan suitability, preferring simpler ingredient sources, avoiding certain additives or sweeteners, watching oil choices, or preferring less processed options. For those priorities, the Food Integrity Score can be the more practical first read.
How Food Integrity differs from Longevity
Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality together. Favorable nutrition values do not necessarily mean strong Food Integrity: a product can look balanced on macros yet still rely on heavy processing or additives that the Food Integrity analysis flags in more detail.
Why the two analyses overlap—and why to review Longevity too
The analyses overlap intentionally. Food Integrity–related characteristics contribute to Longevity, and Longevity still benefits from the same ingredient-quality lens. They are not competing verdicts; they answer different questions at different depths. Reviewing the Longevity analysis can add information about nutritional composition, metabolic characteristics, and dietary balance that Food Integrity alone does not emphasize. Looking at both usually gives the most complete understanding of tradeoffs.
Common questions about this product
Is Cadia Almonds Cluster And Flakes highly processed?
Food Integrity lists processing level as Highly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
How much fiber is in one serving?
Cadia Almonds Cluster And Flakes shows about 3.03g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Cadia Almonds Cluster And Flakes: 10g added sugar per serving; sweetener signals include Milled cane sugar, Brown rice syrup. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Whole rolled oats and almonds as base ingredients; Moderate fiber (about 3 g per serving); Low saturated fat (0.5 g per serving).
What prevented a perfect Longevity Score?
Key concerns noted include: Multiple added sugars (cane sugar, brown rice syrup, barley malt); Refined corn and rice flours with low fiber; Seed oil blend (canola, safflower, sunflower).
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same breakfast & cereal differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information
Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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