Healthy Food Guide by KarbCoach
Fiber One Protein - Sweetened Granola Cereal, Maple Brown Sugar: Food Integrity analysis
Quick answer
Lower integrity
Fiber One protein - sweetened granola cereal, maple brown sugar received a Food Integrity Score of 52 out of 100 (lower integrity). This reflects ultra-processed and high additive load. This reads more like a food-engineering project than a simple recipe, with several refined sweeteners, isolated protein, gums, emulsifiers, and flavor systems doing behind-the-scenes work. Whole grain oats and wheat are present, but they're crowded by refined inputs and texture helpers. Better treated as an occasional breakfast than an everyday staple. Main considerations include multiple refined sweeteners including sugar, corn syrup, and fructose, gums, emulsifier, and modified starch used for texture, and vague color and artificial flavor systems. Simpler options: Look for cereals with fewer added sweeteners and no gums or artificial flavors; choose plain oats or whole grain cereal with nuts and a modest sweetener you control.
Food Integrity Score 52/100
What stood out on the label?
- Ultra-processed
- High additive load
- Transparency: Medium
What to watch?
- Multiple refined sweeteners including sugar, corn syrup, and fructose
- Gums, emulsifier, and modified starch used for texture
- Vague color and artificial flavor systems
Simpler options to consider
- Look for cereals with fewer added sweeteners and no gums or artificial flavors
- Choose plain oats or whole grain cereal with nuts and a modest sweetener you control
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
- Fiber One Protein - Sweetened Granola Cereal, Maple Brown Sugar
- Brand
- Fiber One
- Category
- Breakfast & Cereal (source: Cereal)
- GTIN / UPC
00016000482678- 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
Protein - Sweetened Granola Cereal, Maple Brown Sugar
Fiber One
Lower integrity
Warning Signs
Canola oil, corn syrup, soy protein isolate, and modified wheat starch show up alongside sugar, fructose, and molasses, making this heavily sweetened.
Consider This
Xanthan gum, cellulose gum, soy lecithin, "natural and artificial flavor," and caramel color are typical of factory-formulated cereals.
Good Substitutes
Plain rolled oats with nuts, cinnamon, and a small drizzle of maple syrup offer a simpler, recognizable alternative.
Overall Assessment
Lower integrityThis reads more like a food-engineering project than a simple recipe, with several refined sweeteners, isolated protein, gums, emulsifiers, and flavor systems doing behind-the-scenes work. Whole grain oats and wheat are present, but they're crowded by refined inputs and texture helpers. Better treated as an occasional breakfast than an everyday staple.
Key Highlights
What stood out
- Multiple refined sweeteners including sugar, corn syrup, and fructose
- Gums, emulsifier, and modified starch used for texture
- Vague color and artificial flavor systems
Family Watchlist
Ingredients some users may personally want to know about.
- Canola oil — Refined seed oil
- Corn syrup — Refined sweetener syrup
- Natural and artificial flavor — Vague flavor system with artificial inputs
- Color added — Vague color additive
- Xanthan gum — Gum thickener
Highest concern ingredients
- Natural and artificial flavor (7/10) — Vague flavor system with artificial inputs
- Xanthan gum (7/10) — Gum used for texture and stability
- Cellulose gum (7/10) — Gum used for texture and binding
Better choice tips
- Look for cereals with fewer added sweeteners and no gums or artificial flavors.
- Choose plain oats or whole grain cereal with nuts and a modest sweetener you control.
Ingredients
Ingredient list
WHOLE GRAIN OATS, SUGAR, CRISP RICE (RICE FLOUR, SUGAR, BARLEY MALT EXTRACT, SALT, CARAMEL COLOR), SOY PROTEIN ISOLATE, WHOLE GRAIN WHEAT, CORN BRAN, PUFFED WHEAT, CANOLA OIL, CORN SYRUP, PECAN PIECES, MOLASSES, MODIFIED WHEAT STARCH, RICE STARCH, FRUCTOSE, SOY LECITHIN, BAKING SODA, SALT, XANTHAN GUM, COLOR ADDED, NATURAL AND ARTIFICIAL FLAVOR, CELLULOSE GUM. VITAMINS AND MINERALS: CALCIUM CARBONATE, ZINC AND IRON (MINERAL NUTRIENTS), A B VITAMIN (NIACINAMIDE), VITAMIN B6 (PYRIDOXINE HYDROCHLORIDE), VITAMIN B2 (RIBOFLAVIN), A B VITAMIN (FOLIC ACID).
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
Xanthan gumConcern 7/10 — Higher concernThickenerWatchlist · Additive
What this is
Thickener
Processing category
Synthetic / man-made
Main concern area
Additive load
Why it matters
Gum used for texture and stability.
Additional note
Thickener and stabilizer.
Family watchlist
Gum thickener
Natural and artificial flavorConcern 7/10 — Higher concernFlavor systemWatchlist · Additive · Vague label term
What this is
Flavor system
Processing category
Synthetic / man-made
Main concern area
Family Watchlist
Why it matters
Vague flavor system that includes artificial inputs.
Additional note
Vague flavor system mixing natural and artificial.
Family watchlist
Artificial flavor
Cellulose gumConcern 7/10 — Higher concernGumWatchlist · Additive
What this is
Gum
Processing category
Synthetic / man-made
Main concern area
Additive load
Why it matters
Gum added for texture and binding.
Additional note
Gum used for texture.
Family watchlist
Gum thickener
Soy protein isolateConcern 6/10 — Moderate concernIsolated protein
What this is
Isolated protein
Processing category
Processed
Main concern area
Processing
Why it matters
Isolated protein added for formulation.
Additional note
Isolated protein fraction.
View all 27 ingredient assessments
Canola oilConcern 6/10 — Moderate concernRefined oilWatchlist
What this is
Refined oil
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Refined seed oil often flagged by users.
Additional note
Refined seed oil.
Family watchlist
Refined seed oil
Corn syrupConcern 6/10 — Moderate concernSweetenerWatchlist
What this is
Sweetener
Processing category
Natural refined
Main concern area
Family Watchlist
Why it matters
Refined syrup adding sweetness and bulk.
Additional note
Refined sweetener syrup.
Family watchlist
Refined sweetener syrup
Modified wheat starchConcern 6/10 — Moderate concernModified starchWatchlist · Additive
What this is
Modified starch
Processing category
Synthetic / man-made
Main concern area
Additive load
Why it matters
Modified starch used for texture engineering.
Additional note
Modified starch for texture.
Color addedConcern 6/10 — Moderate concernVague colorWatchlist · Additive · Vague label term
What this is
Vague color
Processing category
Unknown / not listed
Main concern area
Family Watchlist
Why it matters
Color source is not specified.
Additional note
Vague color added without specification.
Family watchlist
Vague color additive
Crisp rice (rice flour, sugar, barley malt extract, salt, caramel color)Concern 5/10 — Moderate concernProcessed grainWatchlist
What this is
Processed grain
Processing category
Processed
Main concern area
Processing
Why it matters
Multiple refined and sweetened inputs in one component.
Additional note
Sweetened, colored rice component with multiple inputs.
Family watchlist
Contains sugar and caramel color
Soy lecithinConcern 5/10 — Moderate concernEmulsifierWatchlist · Additive
What this is
Emulsifier
Processing category
Synthetic / man-made
Main concern area
Additive load
Why it matters
Emulsifier used for formulation.
Additional note
Emulsifier.
SugarConcern 4/10 — Mild concernSweetenerWatchlist
What this is
Sweetener
Processing category
Natural refined
Main concern area
Family Watchlist
Why it matters
Refined sweetener appearing in multiple forms.
Additional note
Refined sweetener, appears more than once.
Family watchlist
Refined sweetener
FructoseConcern 4/10 — Mild concernSweetenerWatchlist
What this is
Sweetener
Processing category
Natural refined
Main concern area
Family Watchlist
Why it matters
Another refined sweetener stacked in the list.
Additional note
Refined sugar, additional sweetener.
Family watchlist
Refined sweetener
Rice starchConcern 3/10 — Mild concernStarchAdditive
What this is
Starch
Processing category
Natural refined
Main concern area
Additive load
Why it matters
Refined starch used for texture.
Additional note
Refined starch.
Corn branConcern 2/10 — Very low concernFiber
What this is
Fiber
Processing category
Natural refined
Why it matters
Milled fiber component.
Additional note
Milled fiber byproduct.
Puffed wheatConcern 2/10 — Very low concernPuffed grain
What this is
Puffed grain
Processing category
Processed
Why it matters
Expected processing for cereal.
Additional note
Puffed grain, category-normal.
MolassesConcern 2/10 — Very low concernSweetener
What this is
Sweetener
Processing category
Natural refined
Why it matters
Sweetener, lower concern than refined syrups.
Additional note
Sugar-cane byproduct syrup.
Baking sodaConcern 2/10 — Very low concernLeavening
What this is
Leavening
Processing category
Processed
Why it matters
Common baking ingredient.
Additional note
Leavening agent.
Calcium carbonateConcern 2/10 — Very low concernFortificant
What this is
Fortificant
Processing category
Processed
Why it matters
Added vitamin and mineral source.
Additional note
Mineral fortificant.
Zinc and iron (mineral nutrients)Concern 2/10 — Very low concernFortificant
What this is
Fortificant
Processing category
Processed
Why it matters
Added mineral fortification.
Additional note
Added mineral nutrients.
A B vitamin (niacinamide)Concern 1/10 — Very low concernVitamin
What this is
Vitamin
Processing category
Processed
Why it matters
Added vitamin fortification.
Additional note
Added B vitamin.
Vitamin B6 (pyridoxine hydrochloride)Concern 1/10 — Very low concernVitamin
What this is
Vitamin
Processing category
Synthetic / man-made
Why it matters
Added vitamin fortification.
Additional note
Added vitamin.
Vitamin B2 (riboflavin)Concern 1/10 — Very low concernVitamin
What this is
Vitamin
Processing category
Synthetic / man-made
Why it matters
Added vitamin fortification.
Additional note
Added vitamin.
A B vitamin (folic acid)Concern 1/10 — Very low concernVitamin
What this is
Vitamin
Processing category
Synthetic / man-made
Why it matters
Added vitamin fortification.
Additional note
Added folic acid.
Whole grain oatsConcern 0/10 — No meaningful concernWhole grain
What this is
Whole grain
Processing category
Whole food
Why it matters
Simple, recognizable base grain.
Additional note
Recognizable whole grain.
Whole grain wheatConcern 0/10 — No meaningful concernWhole grain
What this is
Whole grain
Processing category
Whole food
Why it matters
Simple, recognizable grain.
Additional note
Recognizable whole grain.
Pecan piecesConcern 0/10 — No meaningful concernWhole nut
What this is
Whole nut
Processing category
Whole food
Why it matters
Simple, recognizable food.
Additional note
Recognizable nut pieces.
SaltConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Simple, recognizable seasoning.
Additional note
Simple seasoning.
Food Integrity reflects ingredient-list patterns only. It is not a medical or safety rating. 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
Watch-outsMetabolic Health
For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar on watchlist (see Food Integrity)
This product has 1 additional signal 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 "pecan". See ingredients for details.)
GLP-1 Eating Support
Watch-outsMetabolic Health
For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "fructose". See ingredients for details.)
Low Sugar Lifestyle
Watch-outsMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar on watchlist (see Food Integrity)
This product has 1 additional signal for this goal.
Appetite & Portion Awareness
Watch-outsMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "fructose". 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", "soy protein". 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", "soy protein". 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", "soy protein". 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", "corn syrup", "sugar". 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", "corn syrup", "sugar". 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 "wheat", "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 (Ultra-processed)
This product has 3 additional signals 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 (Ultra-processed)
This product has 3 additional signals 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 (Ultra-processed)
This product has 3 additional signals 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 "wheat", "flour", "oat". 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 "pecan". See ingredients for details.)
Athletic Fueling
NeutralAthletic Performance
For someone prioritizing Athletic Fueling, the Food Integrity data do not show a strong matching signal for this product.
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 Fiber One Protein - Sweetened Granola Cereal, Maple Brown Sugar highly processed?
Food Integrity lists processing level as Ultra-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?
Fiber One Protein - Sweetened Granola Cereal, Maple Brown Sugar shows about 5.01g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Fiber One Protein - Sweetened Granola Cereal, Maple Brown Sugar: 16g added sugar per serving; sweetener signals include sugar, corn syrup. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Whole grain oats and whole grain wheat listed; About 5g fiber and 6g protein per cup; Contains pecans and soy protein isolate.
What prevented a perfect Longevity Score?
Key concerns noted include: Multiple added sugars (sugar, corn syrup, fructose, molasses); Artificial flavor and caramel color present; Canola oil and refined starches add processing.
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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