Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Cascadian Farm Organic Graham Crunch Breakfast Cereal: Longevity analysis

Updated 2026-10-19 · Cascadian Farm

Quick answer

Occasional Choice

Cascadian Farm organic graham crunch breakfast cereal received a Longevity Score of 68 out of 100 (occasional choice). Organic whole grain cereal with simple ingredients, but added sugars and refined rice flour lower its alignment. Strengths include organic whole grain wheat as first ingredient, few ingredients with no artificial colors, and modest sodium per serving, while main considerations include cane sugar, dextrose, and molasses add meaningful sweetness, refined rice flour and low protein, and sunflower oil as a seed oil ingredient.

Longevity Score 68/100

What helped the score?

  • Organic whole grain wheat as first ingredient
  • Few ingredients with no artificial colors
  • Modest sodium per serving

What held the score back?

  • Cane sugar, dextrose, and molasses add meaningful sweetness
  • Refined rice flour and low protein
  • Sunflower oil as a seed oil ingredient

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Cascadian Farm Organic Graham Crunch Breakfast Cereal
Category
Breakfast & Cereal (source: Processed Cereal Products)
GTIN / UPC
00021908407241
Serving size
37 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

Cascadian Farm

Organic Graham Crunch Breakfast Cereal

Occasional Choice

KarbCoach Recommendation

Occasional Choice

Organic whole grain cereal with simple ingredients, but added sugars and refined rice flour lower its alignment.

What Stands Out

High Added Sugar

10g added sugar

20% DV

Refined Grains

Refined rice flour

Added Sweetener

Cane sugar

Contains Seed Oils

Sunflower oil

Good Fiber

3g fiber

11% DV

Whole Foods

Organic whole grain wheat, Mola…

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • Organic whole grain wheat as first ingredient
  • Few ingredients with no artificial colors
  • Modest sodium per serving
  • Vitamin E added as preservative, not additive load

Key Concerns

  • Cane sugar, dextrose, and molasses add meaningful sweetness
  • Refined rice flour and low protein
  • Sunflower oil as a seed oil ingredient
  • Light fiber for a grain-based cereal

Ingredient Signals

Whole-food ingredients

Organic whole grain wheatMolasses

Processing signals

Refined rice flourMultiple added sugars

Additives

Mixed tocopherols (vitamin E) preservative

Seed oils

Sunflower oil

Added sweeteners

Cane sugarDextroseMolasses

Ingredients

Ingredient list

Whole Grain Wheat*, Cane Sugar*, Rice Flour*, Sunflower Oil*, Dextrose*, Molasses*, Baking Soda, Sea Salt. Vitamin E (mixed tocopherols) Added to Preserve Freshness. *Organic

Formulations can vary — check the package label for the final word.

Macronutrients

Calories

160

8% DV

Total Carbs

30g

11% DV

Protein

3g

6% DV

Saturated Fat

0g

0% DV

Fiber

3g

11% DV

Net Carbs

27g

10% DV

Sugar

11g

Added Sugar

10g

20% DV

Total Fat

3g

4% DV

Sodium

190mg

8% DV

Cholesterol

0mg

0% DV

Unsaturated Fat

3g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories1608% DV
Total Carbs30g11% DV
Protein3g6% DV
Saturated Fat0g0% DV
Fiber3g11% DV
Net Carbs27g10% DV
Sugar11g—
Added Sugar10g20% DV
Total Fat3g4% DV
Sodium190mg8% DV
Cholesterol0mg0% DV
Unsaturated Fat3g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

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

    Watch-outs

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher net carbs (27g)

    This product has 2 additional signals for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Low saturated fat (0g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • GLP-1 Eating Support

    Watch-outs

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Lower protein (3g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Low Sugar Lifestyle

    Watch-outs

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher sugar (11g)

    This product has 2 additional signals for this goal.

    See more for this goal

  • Appetite & Portion Awareness

    Watch-outs

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher sugar (11g)

    See more for this goal

  • Athletic Fueling

    Supportive

    Athletic Performance

    For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.

    A supportive signal: Available carbohydrates (30g)

    This product has 1 additional signal for this goal.

    See more for this goal

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.

Personalize this analysis

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

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. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

Common questions about this product

Is Cascadian Farm Organic Graham Crunch Breakfast Cereal highly processed?

Food Integrity lists processing level as Lightly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

Why are the Longevity and Food Integrity scores different?

Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.

How much fiber is in one serving?

Cascadian Farm Organic Graham Crunch Breakfast Cereal shows about 3g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Cascadian Farm Organic Graham Crunch Breakfast Cereal: 10g added sugar per serving; sweetener signals include Cane sugar, Dextrose. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Organic whole grain wheat as first ingredient; Few ingredients with no artificial colors; Modest sodium per serving.

What prevented a perfect Longevity Score?

Key concerns noted include: Cane sugar, dextrose, and molasses add meaningful sweetness; Refined rice flour and low protein; Sunflower oil as a seed oil ingredient.

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.

Other published analyses in Breakfast & Cereal, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. 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.

Sources, citations & safety

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