Cereals ready-to-eat, POST, FRUITY PEBBLES
Whole food · Breakfast Cereals
Photo: Wikipedia
Fruity Pebbles is a vibrant, ultra-thin, crispy rice cereal that delivers an intense burst of artificial fruit flavor—think strawberry, orange, and lemon—with a satisfying, light crunch. Nutritionally, it is a high-carbohydrate, high-sugar cereal, providing 402 kcal and 34.28g of sugar per 100g, making it a quick energy source rather than a balanced meal. Its iconic bright colors and sweet, tangy taste make it a nostalgic favorite, especially when paired with cold milk.
Calorie split: 5% protein · 86% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love Fruity Pebbles for its uniquely sweet, fruity flavor and the satisfying crunch that dissolves quickly in milk, creating a colorful, sugary treat. It's a nostalgic staple that often evokes childhood memories and is celebrated for its playful, vibrant appearance.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (34.28g per 100g) and low fiber (0.8g) can lead to rapid blood-sugar spikes and subsequent energy crashes, making it a poor choice for those managing diabetes or seeking sustained fullness. To counteract this, pair it with a source of protein or fat (like Greek yogurt or nuts) and practice portion control to limit sugar intake.
Key benefits
- Quick source of energy due to high carbohydrate content
- Fortified with essential vitamins and minerals
- Lightweight and easy to digest
- Low in fat, with only 4.02g per 100g
- Popular for its nostalgic and fun appeal
🌍 Where it's eaten
💡 Did you know?
Fruity Pebbles cereal was introduced in 1971 and is named after the animated series 'The Flintstones,' with the cereal's mascot being the characters Fred Flintstone and Barney Rubble.
Full nutrition (USDA data · scales with serving)
| Water | 3.0 g |
| Energy | 402 kcal |
| Energy | 1682 kj |
| Protein | 4.6 g |
| Total lipid (fat) | 4.0 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 86.1 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 34.3 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 6.7 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 71.0 mg |
| Potassium, K | 72.0 mg |
| Sodium, Na | 531 mg |
| Zinc, Zn | 5.6 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 10.2 ug |
| Vitamin C, total ascorbic acid | 22.2 mg |
| Thiamin | 1.4 mg |
| Riboflavin | 1.6 mg |
| Niacin | 18.5 mg |
| Vitamin B-6 | 1.9 mg |
| Folate, total | 370 ug |
| Folic acid | 366 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 627 ug |
| Choline, total | 3.7 mg |
| Vitamin B-12 | 5.6 ug |
| Vitamin B-12, added | 5.6 ug |
| Vitamin A, RAE | 833 ug |
| Retinol | 833 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2778 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 296 iu |
| Vitamin D (D2 + D3) | 7.4 ug |
| Vitamin D3 (cholecalciferol) | 7.4 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.15 g |
| SFA 10:0 | 0.15 g |
| SFA 12:0 | 1.3 g |
| SFA 14:0 | 0.53 g |
| SFA 16:0 | 0.66 g |
| SFA 18:0 | 0.81 g |
| Fatty acids, total monounsaturated | 0.16 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.16 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.09 g |
| Cholesterol | 0.00 mg |
FAQ
Is Fruity Pebbles gluten-free?
Yes, Fruity Pebbles is made from rice and is generally considered gluten-free, but always check the label for potential cross-contamination if you have celiac disease.
How much sugar is in a serving of Fruity Pebbles?
A typical serving (about 30g or 1 cup) contains approximately 10g of sugar, which is a significant portion of the daily recommended limit.
Can Fruity Pebbles be part of a healthy diet?
While it's high in sugar and low in fiber, it can be enjoyed in moderation as part of a balanced diet, especially when paired with protein or healthy fats to slow sugar absorption.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.02 kcal/g · 5% calories from protein · 0.8 g fiber · 34.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 7.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.