It’s not crazy to say that Kix changed the game when it comes to cereal. Kix are the first ceral that were made with a “batch-puffing gun,” the invention that made puffed corn cereal possible. As soon as Kix hit the market, the “kid-tested, parent-approved” cereal became a staple for many. But before you reach for it in the grocery store, it’s important to understand what you’re eating, and even more important to ensure it fits within your dietary needs.
Kix Cereal is gluten-free. However, it is not manufactured in a gluten-free facility. Because of this, it is not certified as gluten-free and may contain small traces of gluten. Our favorite gluten-free alternatives to Kix cereal include Barbara’s Bakery Puffins Protein, Thrive Market Coconut Flakes, Chocolate Power O’s, and Purely Elizabeth Ancient Grain Original Granola.
Let’s look into all things Kix. What are the ingredients? Is it bad for you? What types of alternatives are available? Time to find out!
Contents
Kix Nutritional Information
There are 3 varieties of Kix Cereal: Original, Berry Berry, and Honey Kix. The nutritional information for each are as follows:
Original Kix Cereal
Nutrition Facts (Per 30g):
- Calories: 110
- Total fat: 1g (1% DV)
- Sodium: 180mg (7% DV)
- Potassium: 70mg (2% DV)
- Total Carbohydrates: 25g (8% DV)
- Dietary Fiber: 3g (11% DV)
- Sugars: 3g
- Protein: 2g
- Vitamin A: 10% DV
- Vitamin C: 10% DV
- Calcium: 15% DV
- Iron: 45% DV
Ingredients:
- Whole Grain Corn
- Corn Meal
- Sugar
- Corn Bran
- Salt
- Brown Sugar Syrup
- Baking Soda
- Vitamin E Added
Berry Berry Kix Cereal
Nutrition Facts (Per 33g):
- Calories: 120
- Total fat: 1.5g (2% DV)
- Sodium: 160mg (7% DV)
- Potassium: 75mg (2% DV)
- Total Carbohydrates: 28g (9% DV)
- Dietary Fiber: 2g (8% DV)
- Sugars: 7g
- Protein: 2g
- Vitamin A: 10% DV
- Vitamin C: 10% DV
- Calcium: 15% DV
- Iron: 50% DV
Ingredients:
- Whole Grain Corn
- Corn Meal
- Sugar
- Canola Oil
- Brown Sugar Syrup
- Salt
- Vegetable and Fruit Juice Color
- Tricalcium Phosphate
- Baking Soda
- Citric Acid
- Natural Flavor
- Vitamin E (mixed tocopherols) Added
Honey Kix Cereal
Nutrition Facts (Per 33g):
- Calories: 120
- Total fat: 1 (2% DV)
- Sodium: 190mg (8% DV)
- Potassium: 80mg (2% DV)
- Total Carbohydrates: 28g (9% DV)
- Dietary Fiber: 2g (8% DV)
- Sugars: 6g
- Protein: 2g
- Vitamin A: 10% DV
- Vitamin C: 10% DV
- Calcium: 15% DV
- Iron: 50% DV
Ingredients:
- Whole Grain Corn
- Corn Meal
- Sugar
- Honey
- Salt
- Brown Sugar Syrup
- Caramel Color
- Baking Soda
- Natural Flavor
- Vitamin E (Mixed Tocopherols) Added
What is Kix?
Kix, which commonly is written as KiX, is a breakfast cereal produced by General Mills. Kix is made from puffed cornmeal and is spherical in shape.
None of the three types of Kix contain high fructose syrup or artificial flavors, and they are fortified with vitamins and minerals. Kix is high in iron, calcium, fiber, and Vitamins A, C, and D, among others.
What is Gluten?
Gluten is a name of the proteins in wheat, rye, barley, and triticale. Gluten essentially “holds food together” and it responsible for that chewy texture you get in most breads and pastas. Gluten is found in many foods, even outside of wheat products.
Is Gluten bad for you?
Gluten doesn’t provide many nutrients—in fact, it provides no essential nutrients. People with celiac disease are unable to process gluten and become sick if they consume these products.
Many people have genetic markers for celiac disease (40% of the population), but few people actually develop the disease (1% of the population). While indigestion or uncomfortable bloating after eaten gluten can indicate some type of intolerance, a blood test is needed to truly diagnose celiac disease.
If you don’t have celiac disease, there is little evidence to say that gluten will affect your health in a negative way. While many foods contain gluten, gluten is often present in such small amounts that your body does use it. Gluten is also low in fat and sugar.
Many foods that contain gluten and very nutritious, whole grains being the obvious choice. Whole grains often provide our body with sources of fiber and nutrients, and if we eliminate these sources, it is important to find a replacement to ensure our body has what it needs.
How to Avoid Gluten
If you have been diagnosed with Celiac disease or would just prefer to not consume gluten, avoiding gluten completely can be a tricky task. Gluten often shows up on ingredients lists under different names. Names to watch out for include:
- Wheat
- Wheat Berries
- Duram
- Triticale
- Emmer
- Semolina
- Farina
- Farro
- Graham
- Spelt
- Khorasan
- Kamut
- Einkorn
- Rye
- Barley
- Brewer’s Yeast
- Wheat Starch
- Malt
- Malted Barley Flower
- Malt Extract or Syrup
- Malt Flavoring
- Malt Vinegar
If you see one of these ingredients listed on the box, there’s a good chance there is gluten in the recipe.
It is also important to understand the difference between gluten-free ingredients and being gluten-free certified. For example, oats are naturally gluten free. However, many oats are processed in the same facility as gluten-containing products. When this happens, the oats can pick up trace amounts of gluten.
These oats will not be gluten-free certified. If you want to ensure your oats are gluten-free, make sure they are labeled as gluten-free so you can be sure there is not residual gluten from other products.
What should you look for in gluten-free products?
When you are looking for gluten-free products, make sure you choose ones that are fortified with vitamins that are difficult to get when on a gluten-free diet. These include B vitamins such as niacin and riboflavin, as well as folate, fiber, and iron.
When you remove wheat from you diet, you remove the main source of these vitamins. Eating a cereal every day that is gluten-free and fortified with these vitamins is a great way to ensure you are incorporating them into your diet.
Gluten-Free Alternatives to Kix
There are many alternatives to Kix that are certified gluten free and taste delicious. Some of our favorites are:
Barbara’s Bakery Puffins Protein, Berry Burst
This cereal is free of refined white sugars and high-fructose corn syrup. It also leaves out the hydrogenated oils and is certified gluten-free. If you are looking for something with a similar texture and flavor to Berry Berry Kix, this is the way to go.
Nutrition Facts (per 1 cup, 40g):
- Calories: 140
- Total fat: 1g
- Sodium: 0mg
- Carbohydrates: 30g
- Sugar: 9g
- Fiber: 3g
- Protein: 6g
Ingredients:
- Whole Grain Corn Flour
- Corn Flour
- Cane Sugar
- Pea Protein Concentrate
- Whole Grain Blue Corn Flour
- Sea Salt
- Raspberry Powder
- Blueberry Powder
- Natural Flavor
- Radish Extract (for Color)
- Tocopherols (antioxidants To Maintain Freshness)
Purely Elizabeth Ancient Grain Original Granola
If you are looking for a more versatile alternative, Purely Elizabeth granola is a great choice. It is gluten-free and vegan, and makes a great topping or snack on its own.
It also has Kix-like textured ingredients made from puffed amaranth, millet flakes, chia seeds, or quinoa. Purely Elizabeth Ancient Grain granola also comes in many flavors, all of which are gluten free. Their original granola contains:
Nutrition Facts (Per 1/3 cup):
- Calories: 140
- Total fat: 6g
- Sodium: 125mg
- Carbohydrates: 20g
- Sugar: 6g
- Fiber: 2g
- Protein: 3g
Ingredients:
- Organic Gluten-Free Oats
- Organic Coconut Sugar
- Organic Raw Virgin Coconut Oil
- Organic Sunflower Seeds
- Organic Puffed Amaranth
- Organic Quinoa Flakes
- Organic Chia Seeds
- Organic Cinnamon
- Salt
Thrive Market Organic Coconut Flakes
This is a great choice for coconut lovers, and for those who are trying to eat minimal ingredients. The only ingredient is coconut, which has a high fat content and makes you feel satiated for longer. Thrive Market also manages to make the flakes have a crunchy cereal texture, which makes these coconut flakes delicious in a bowl of milk.
Nutrition Facts (Per ½ cup, 30g):
- Calories: 160
- Total fat: 11g
- Sodium: 15mg
- Carbohydrates: 14g
- Sugar: 5g
- Fiber: 5g
- Protein: 2g
Ingredients:
- Coconut
Chocolate Power O’s
Chocolate Power O’s are a great choice for gluten-free chocolate lovers. This cereal is made from beans rather than grain, and has a higher protein content than its competitors.
Nutrition Facts (Per 1 cup):
- Calories: 130
- Total fat: 1.5g
- Sodium: 10mg
- Carbohydrates: 23g
- Sugar: 2g
- Fiber: 4g
- Protein: 6g
Ingredients:
- Bean Blend (Navy Beans, Lentils, Garbanzo Beans)
- Brown Rice
- Dried Cane Syrup
- Cocoa
- Sunflower Oil
- Natural Chocolate Flavor
- Dutch Cocoa Powder
- Salt
- Sunflower Lecithin
- Vitamin E (Mixed Tocopherols) Added
Related Questions
Are Kix vegan?
Kix are considered vegan, but it does contain a few ingredients that some vegans are skeptical about, such as vitamin D3. Honey Kix includes honey, which is not considered to be included in the vegan diet by many people.
Is cereal healthy?
Whether cereal is healthy entirely depends on the cereal you choose. Many breakfast cereals are loaded with sugar and relatively little nutrients, and they will provide quick energy followed by a crash.
However, some cereals contain many nutrients and are a healthy, well-balanced way to start your day. Cereals that are low in sugar and artificial ingredients and high in fiber and nutrients should be your go-to choices. Bonus points if you eat your cereal with fresh fruit!