BOB'S RED MILL 10 Grain Hot Cereal scores 69/100 (Good) on FoodScore, primarily driven by its **high fiber and protein content** from whole grains and nuts.
This hot cereal has a FoodScore of 69/100, indicating a good nutritional profile.
A significant strength is its 12.5g of fiber and 15g of protein per 100g serving.
It contains 0g of added sugar and 0mg of sodium, making it a low-sodium and no-added-sugar option.
Compared to plain rolled oats, this product offers a more diverse nutrient profile from its blend of grains, seeds, and nuts.
Consider portion sizes, as a 0.25 cup serving provides 375 calories per 100g.
Scores +12 points above the grain category average (57/100 across 177 foods).
Fiber
12.5g
45% of Daily Value
Protein
15g
30% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Fiber (12.5g)+12
Protein (15g)+10
Micronutrients (Iron)+2
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What holds it back
Processed (NOVA 3)-5
Why it scores 69
BOB'S RED MILL 10 Grain Hot Cereal achieves a FoodScore of 69 out of 100, placing it in the 'Good' category. This score is largely attributed to its robust nutritional composition, particularly its high fiber and protein content. The product provides an impressive 12.5g of fiber per 100g, contributing a significant +12 bonus to its score. Additionally, with 15g of protein per 100g, it earns a +10 bonus, making it a substantial source of both macronutrients. The inclusion of whole grain wheat, rye, triticale, and oats, along with sunflower seeds, cashews, and walnuts, contributes to these benefits. It also receives a +2 bonus for its iron content (3.6mg, 20% DV). Notably, this cereal contains 0g of added sugar and 0mg of sodium, avoiding common penalties. However, as a NOVA class 3 processed food, it incurs a -5 penalty. When compared to a baseline of plain rolled oats, BOB'S RED MILL 10 Grain Hot Cereal offers a broader spectrum of nutrients due to its diverse ingredient list, including healthy fats from nuts and seeds, which are not typically found in plain oats.
Health benefits
What the nutrients in bob's red mill 10 grain hot cereal actually do for you, grounded in established dietary science.
Supports Digestive Health
This hot cereal is an excellent source of dietary fiber, providing 12.5g per 100g. The diverse whole grains like wheat, rye, and oats, along with sunflower seeds, contribute to both soluble and insoluble fiber. Adequate fiber intake is crucial for maintaining regular bowel movements and supporting a healthy gut microbiome. Consuming fiber-rich foods like this cereal can help prevent constipation and promote overall digestive wellness.
Contributes to Satiety and Muscle Maintenance
With 15g of protein per 100g, BOB'S RED MILL 10 Grain Hot Cereal is a high-protein breakfast option. The protein comes from a combination of whole grains and nuts such as cashews and walnuts. Protein is essential for building and repairing tissues, including muscle. A high-protein meal can also help increase satiety, potentially reducing overall calorie intake later in the day and supporting weight management goals.
Provides Essential Micronutrients
This cereal offers a notable amount of iron, providing 3.6mg (20% DV) per 100g. Iron is a vital mineral involved in oxygen transport and energy production. The combination of grains and nuts also contributes other minerals like calcium (50mg, 4% DV). While not a significant source of all micronutrients, the iron content is a valuable addition to a balanced diet, particularly for individuals who may be at risk of iron deficiency.
BOB'S RED MILL 10 Grain Hot Cereal scores 69/100 (Good) on FoodScore, primarily driven by its high fiber and protein content from whole grains and nuts.
How to eat it
Bob's Red Mill 10 Grain Hot Cereal is typically consumed as a warm breakfast, similar to oatmeal. A common serving size is 0.25 cup dry, which expands significantly when cooked. It can be prepared with water or milk and often customized with various toppings. Be mindful of added sugars from toppings.
For a nutritionally complete meal, pair your hot cereal with a source of fruit for vitamins and antioxidants, and a dairy or plant-based milk for added calcium and vitamin D.
To enhance flavor without added sugar, consider adding spices like cinnamon or nutmeg, or a small amount of fresh or frozen berries.
Given the caloric density (375 calories per 100g), measure your 0.25 cup serving to manage calorie intake effectively, especially if you add other high-calorie toppings.
This cereal can also be used as an ingredient in baking, such as in muffins or bread, to boost fiber and whole grain content.
Prepare a larger batch at the beginning of the week and reheat individual portions for a quick and convenient breakfast on busy mornings.
Things to keep in mind
BOB'S RED MILL 10 Grain Hot Cereal contains several common allergens, specifically wheat, rye, triticale, oats, cashews, and walnuts. Individuals with celiac disease or gluten sensitivity should be aware that while oats are naturally gluten-free, they can be subject to cross-contamination if not certified gluten-free, and this product explicitly contains wheat, rye, and triticale. Those with tree nut allergies must avoid this product due to the presence of cashews and walnuts. The product is free from added sugars, sodium, and artificial additives, making it a generally suitable option for most adults and children without specific allergies or dietary restrictions.
Yes, BOB'S RED MILL 10 Grain Hot Cereal is considered a healthy choice with a FoodScore of 69/100. It is rich in fiber (12.5g) and protein (15g), and contains no added sugars or sodium. These nutritional attributes support digestive health, satiety, and overall well-being.
How does BOB'S RED MILL 10 Grain Hot Cereal compare to Quaker Oats?
Compared to plain rolled oats like Quaker Oats, BOB'S RED MILL 10 Grain Hot Cereal offers a more diverse nutrient profile. While both are good sources of whole grains, this product includes additional grains, sunflower seeds, cashews, and walnuts, which contribute higher protein (15g vs ~13g/100g for plain oats) and healthy fats, along with a slightly higher fiber content.
What are the benefits of the '10 Grain' blend?
The '10 Grain' blend, including whole grain wheat, rye, triticale, and oats, provides a broader spectrum of nutrients than a single grain. This diversity contributes to the product's high fiber and protein content, and offers a wider array of vitamins and minerals. The inclusion of sunflower seeds, cashews, and walnuts further enhances the nutritional value with healthy fats and additional protein.
What is a recommended portion size for this hot cereal?
A recommended dry portion size is 0.25 cup, which yields a satisfying cooked serving. This amount provides a good balance of calories, fiber, and protein. Adjusting portion sizes based on individual caloric needs and activity levels is important, especially if adding calorically dense toppings.
Can I prepare this cereal in advance?
Yes, you can prepare BOB'S RED MILL 10 Grain Hot Cereal in advance. Cook a larger batch and store it in an airtight container in the refrigerator for up to 3-4 days. When ready to eat, simply reheat with a splash of water or milk to achieve your desired consistency. This makes it a convenient option for meal prepping.