Kelloggs’s Coco Pops (Cocoa Krispies in the US) are a popular children’s breakfast made of rice, cocoa powder and sugar. They contain added vitamins and minerals such as B vitamins, iron and vitamin D but does that make them a healthy breakfast? In recent years the brand has reduced the sugar content in this kid’s cereal so, does that mean that Coco Pops are now good for you? To see just how healthy (or unhealthy) this cereal is we have scrutinised its ingredient’s list and nutritional values. See what we have found below.
Ingredients in Coco Pops
You will find the following ingredients in Kellogg’s Coco Pops:
- Rice
- Sugar
- Glucose syrup
- Fat reduced cocoa powder
- Salt
- Cocoa mass
- Barley malt extract
- Flavourings
As you can see, the ingredients list is not long but it’s worth pointing out the ingredients you should be concerned about. The main one here is sugar.
In this cereal, there are actually three types of sugar: white refined sugar (“sugar”), glucose syrup (a form of sugar that also acts as a thickener) and barley malt extract (nutrient-rich natural sweetener with a distinctive flavour).
The main ingredient in Coco Pops is rice which is white rice with little nutritional value. It still has some vitamins and minerals important for the body but most of them have been removed during the milling process.
Coco Pops Nutritional Information
Coco Pops are mainly carbs (84%) and contain some protein and fibre. They are low in fat but quite high in sugar.
Coco Pops are fortified with the following vitamins and minerals:
- Vitamin D
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Vitamin (B6)
- Folic Acid (B9)
- Vitamin (B12)
- Iron
One serving of Coco Pops (30g) will provide you with 50% of the recommended daily intake of vitamin D and 25% of the recommended daily dose of B vitamins (B1, B2, B3, B6, B9 and B12).
Coco Pops also contain iron but only minimal amounts (17% of the recommended daily intake per 30 g serving).
| NUTRIENTS | per 100g | per 30g serving |
| FAT | 1.9g | 0.6g |
| – of which saturates | 0. 9g | 0.3g |
| CARBOHYDRATE | 84g | 25g |
| – of which sugars | 17g | 5.1g |
| FIBRE | 3.8g | 1.1g |
| PROTEIN | 6.3g | 1.9g |
| SALT | 0.65g | 0.2g |
| CALORIES | 386kcal | 116kcal |
How much sugar is in Coco Pops?
Coco Pops contain 17g of sugar per 100g. This is a moderate amount of sugar.
According to NHS, foods that are high in sugar have more than 22.5g of total sugars per 100g. Coco Pops have less sugar than this so they are not considered high-sugar foods. However, they are also not low in sugar so you still need to eat them in moderation.
If you eat one portion of Coco Pops (30g) you will consume 5.1g of sugar. This is more than one teaspoon of sugar. If you double your portion (which is very likely) you will consume around 2.5 teaspoons of sugar.
Coco Pops are not the worst cereal in terms of sugar content but you still need to watch your portion sizes to avoid consuming more than the recommended 30g of added sugars in one day.
Just for a comparison, Kellog’s All Bran contains a similar amount of sugar (18g per 100g) and Special K cereal contain 15g per 100g. Golden Nuggets, on the other hand, contain 25g of sugar per 100g and Frosties contain 37g.
Fibre in Coco Pops
Coco Pops contain 3.8g of fibre per 100g. This is not a lot compared to high-fibre cereals such as All-bran and Bran Flakes both containing around 15g of fibre per 100g.
We all need at least 30g of fibre a day to stay healthy and Coco Pops won’t significantly contribute towards this number.
To increase your fibre intake, rather than eating Coco Pops you should consume a variety of fruits and vegetables and eat whole grains such as brown rice, wholewheat pasta and bulgur wheat.
Fat content in Coco Pops
Coco Pops are considered to be low in fat since they contain only 1.9g of fat per 100g. Out of this fat, 0.9g is saturated.
If you stick to a portion size of 30g you will consume very minimal amounts of fat when eating Coco Pops.
Calories in Coco Pops
Coco Pops contain 386 calories per 100g. This equals 116 calories per 30g serving (without milk). Once you add milk, calories increase, of course, and depend on the type of milk you use.
If you eat a serving of Coco Pops with 125ml of whole milk this will be 193 calories.
If you choose skimmed milk, a bowl of Coco Pops will give you 160 calories.
FAQs
Are Coco Pops good for weight loss?
Coco Pops are made with white rice and contain moderate amounts of sugar. A portion of 30g with whole milk will give you 193 calories. This is not a lot of calories for a breakfast but you are likely to eat much more than this as this cereal is not very filling.
Eating Coco Pops for breakfast will not be the healthiest start of the day, especially if you are trying to lose weight.
For weight loss, it’s recommended to steer clear of refined carbohydrates such as Coco Pops first thing in the morning.
That’s because Coco Pops will quickly increase your blood sugar levels and once the sugar levels come down you will crave even more sugar. This is not beneficial for weight loss as you will end up eating more calories than you should. It’s better to start your day with a protein-rich breakfast that contains minimal amounts of sugar.
Are Coco Pops gluten-free?
No, Coco Pops are not gluten-free as they contain barley malt extract which contains minimal amounts of gluten.
Is it a good idea to give Coco Pops to babies and toddlers?
It’s not recommended to give high-sugary foods such as Coco Pops to babies and toddlers. That’s because they will develop preferences for sugary foods and this can cause issues later in life.
Eating too many sugary foods can lead to obesity and increases the risk of chronic diseases such as heart disease and diabetes.
Are Coco Pops bad for you?
Coco Pops are made of refined carbohydrates and contain moderate amounts of sugar. They also contain added vitamins and minerals. They are low in fat but this does not make them healthy.
They are not the most nutritious breakfast, are not very filling and contain sugar.
Although they are not the worst cereal you can have, they are not really good for you.
For a healthier start to the day, choose a bowl of porridge sweetened with chopped fruits or a vegetable omelette. Eating this type of food will keep you fuller for longer and will be beneficial for weight loss.