Fruity Pebbles is a popular breakfast cereal made by Post Consumer Brands. The cereal consists of rice cereal pieces in the shapes of pebbles, coated with brightly colored fruit flavored sugar. Some quick answers about Fruity Pebbles:
– Fruity Pebbles was first introduced in 1971.
– It is one of the most popular cereals marketed to children.
– The cereal pieces come in bright colors like red, orange, yellow and green.
– The fruity taste comes from artificial fruit flavors and large amounts of sugar coating the cereal.
– Common Fruity Pebbles ingredients include rice, sugar, vegetable oils, and artificial colors and flavors.
In this article, we’ll take a more in-depth look at what exactly Fruity Pebbles cereal contains. We’ll examine the ingredients list, nutrition facts, and whether the cereal delivers on its fruity, colorful appearance.
Ingredients in Fruity Pebbles
The main ingredients in Fruity Pebbles as listed on the cereal box are:
| Rice | Sugar |
| Vegetable Oil (palm, canola, and/or sunflower oil) | Salt |
| Natural and Artificial Flavors | Color (red 40, yellow 6, blue 1, yellow 5) |
| Soy Lecithin | BHT for freshness |
Let’s break down each of these key ingredients:
Rice
Rice is the primary grain used to make the base of Fruity Pebbles cereal. Rice provides carbohydrates, some protein and fiber. The rice used in Fruity Pebbles goes through an extrusion process to shape it into the colorful pebble-like pieces.
Sugar
After rice, sugar is the second most prevalent ingredient in Fruity Pebbles. Table sugar (sucrose) is used to sweeten and flavor the cereal. The bright colors and fruit flavors come from the sugary coating on the rice pieces.
Vegetable Oil
The cereal contains a blend of vegetable oils like palm, canola and sunflower oil. The oils help provide thickness and moisture to the cereal coating and prevent it from becoming dried out or crunchy.
Artificial Colors
The fun colors of Fruity Pebbles come from artificial food dyes like Red 40, Yellow 6, Blue 1 and Yellow 5. These petroleum-derived colors provide the vibrant hues that appeal to kids. However, artificial colors have been linked to hyperactivity in some children.
Natural and Artificial Flavors
Both natural and artificial fruit flavors are added to give Fruity Pebbles its punchy fruit taste. Common fruit flavors include cherry, orange, lemon, and raspberry. Both natural fruit flavors and artificial flavors made in a lab are used.
Salt
A small amount of salt is added for flavor. Salt also balances out the sweetness.
Soy Lecithin
Soy lecithin is an emulsifier made from soybeans. It helps bind ingredients together and acts as a preservative.
BHT
Butylated hydroxytoluene (BHT) is added as a preservative to maintain freshness and prevent rancidity. Some people try to avoid BHT due to health concerns.
Nutrition Facts
Here is the nutrition information for a 1 cup (29g) serving of Fruity Pebbles cereal:
| Calories | 110 |
| Total Fat | 1g |
| Sodium | 190mg |
| Total Carbohydrates | 24g |
| Sugars | 14g |
| Protein | 1g |
As you can see, a single serving of Fruity Pebbles provides about 110 calories, 24g of carbohydrates, and 14g of sugar.
The 14 grams of sugar is equivalent to over 3 teaspoons of sugar in just one cup of cereal. The American Heart Association recommends no more than 6 teaspoons (25g) of added sugar per day for children. So eating one cup of Fruity Pebbles provides nearly half of a child’s recommended daily sugar intake.
Fruity Pebbles also lacks beneficial nutrients like fiber, vitamins, and minerals. There are no whole grains – only refined white rice. The cereal offers empty calories with very little nutritional value.
The Fruity Flavor and Bright Colors
One of the main appeals of Fruity Pebbles is its punchy fruity taste and fun colors. But how much real fruit is in there providing the flavors and colors?
The answer is there is no actual fruit in Fruity Pebbles. The fruity taste comes from natural and artificial fruit flavors made in a laboratory. Real fruit juices are not used.
The bright colors come from man-made FD&C dyes like Red 40, Yellow 6, and Blue 1. There are no fruit or vegetable concentrates providing real colors.
So despite the cereal’s fruity name and appearance, it contains no real fruit. The flavors and colors are artificial.
Health Concerns
Some health and nutrition experts have raised concerns over Fruity Pebbles and similarly sugary kids’ cereals. Here are some of the health criticisms:
– The high sugar content can contribute to obesity, cavities, and diabetes if consumed frequently.
– The lack of fiber, protein, and vitamins makes it a poor nutritional breakfast choice.
– Artificial dyes may cause behavioral problems and hyperactivity in some children.
– BHT and other additives are considered controversial.
– Refined grains like white rice have a high glycemic index and can spike blood sugar.
Most health authorities recommend limiting highly processed sugary cereals and choosing whole grain cereals low in sugar for breakfast instead.
Alternatives
If you enjoy the fruity flavor of Fruity Pebbles but want a healthier option, here are some alternatives to consider:
– Make a DIY version using whole grain cereal like toasted oats and adding fresh fruit like strawberries or blueberries.
– Choose a cereal with at least 3-4 grams of fiber and under 7g of sugar per serving.
– Look for brands made with whole grains, minimal added sugars, and no artificial anything.
– Mix a small amount of Fruity Pebbles with a bland cereal like Cheerios or Shredded Wheat.
– Top yogurt or oatmeal with fresh fruit and a sprinkle of Fruity Pebbles as a treat.
Conclusion
Fruity Pebbles cereal gets its bright colors and fruity flavor from artificial dyes and flavoring, not real fruit. The main ingredients are refined white rice, sugar, vegetable oil, and salt. While kids may love the taste, Fruity Pebbles is high in sugar and low in nutrition compared to less processed whole grain cereals. Consuming sugary cereals too frequently can negatively impact health. But there are ways to still enjoy the fun colors and flavors in moderation by combining with healthier alternatives or adding fresh fruit.