Are Coco Pops Healthy? The Truth About This Breakfast Cereal

Have you been eating coco pops for a while or thinking if they are healthy for you? If so, you are at the right place on the internet.

Coco pops are popular breakfast cereals from Kellogs that were first introduced in the United Kingdom in 1961.

They are made from toasted rice and are flavored with chocolate.

Coco pops are often marketed as healthy breakfast cereal because they are low in fat and contain no artificial colors or flavors.

In this post, I have listed both the benefits and downsides of Coco pops to help you decide whether they are truly healthy for you.

So let’s start.

Note: I’ll only focus on the original Coco Pops for this post.

Also read: Is Oreo Biscuit Good For Health? Find Out The Truth!

Nutritional value of Coco pops

A 30g serving of Coco pops contains:

  • Calories: 115
  • Carbohydrate: 25g
  • Sugar: 5.1g
  • Fat: 0.6g
  • Protein: 1.9g
  • Fiber: 0.9g
  • Vitamin D: 2.5ug
  • Iron: 2.4mg

Ingredients in Coco pops

The ingredients list for Coco pops is quite short, which includes:

  • Rice: Rice(white) is the main ingredient of the Coco pops.
  • Glucose syrup: It is a liquid sweetener made from glucose. It provides a slightly higher sweetness than sugar.
  • Sugar: Table sugar is one of the main ingredients after rice in Coco pops.
  • Fat-reduced cocoa powder: It is a type of cocoa powder that has had some of the fat removed. This makes it lower in calories and fat than regular cocoa powder. It is often used in food to provide a chocolate flavor.
  • Cocoa mass: Cocoa mass, also known as cocoa liquor, is the purest form of the cocoa bean. It is made from the seeds of the cacao tree and is used to add flavor and texture to cereal.
  • Salt: Salt is a common ingredient in breakfast cereal because it enhances the flavor of the cereal. It is also a preservative, which helps keep the cereal fresh for longer.
  • Barley malt extract: Barley malt extract is a syrup made from sprouted barley. It is often used as a sweetener and flavoring agent in cereals.
  • Flavorings: Flavorings are substances added to food to enhance flavor.

Benefits of Coco pops

Good source of Iron

Coco pops are a good source of Iron, containing 2.4mg per 30g serving, which is about 27% of the daily value for men and 16% for women.

While this amount is low, it can still be considered good for breakfast cereals.

Good source of vitamin D

Coco pops are a great source of vitamin D, providing up to 25% of the daily recommended, which is quite good.

Good source of B vitamins

Apart from Iron and vitamin D, Coco pops are fortified with some other vitamins such as Thiamin(B1), Riboflavin(B2), Niacin(B3), Pyridoxine (B6), Folic acid (B9), and Cobalamin (B12).

The good thing is that the levels of these vitamins are also quite good.

Free from additives

Most breakfast cereals are packed with unnecessary additives such as artificial sweeteners, colors, and preservatives.

However, Coco pops are free from these additives, making them a good breakfast cereal choice.

Downsides of Coco pops

Low in fiber

Fiber is one of the most the essential nutrients of any breakfast cereal. It helps you feel fuller throughout the day and prevent unnecessary eating.

While Coco pops contain fiber, it is very low, i.e., just 0.9g per 30g serving.

Compared to other breakfast cereals such as All-bran and Bran Flakes, they come with 4.5g of fiber per 30g serving.

Still moderate in sugar

The initial variant of Coco Pops had a lot of sugar, but Kellogg’s has gradually decreased the amount of sugar in Coco Pops.

A 30g serving of Coco pops currently contains 5.1g sugar, which is neither good nor bad.

However, if you double your serving, you will consume 10.2g of sugar, which is 34% of the daily value for adults and 42% for children.

While Coco pops are not the worst in terms of sugar content, you should still be careful with your intake.

No detail on flavorings

Coco pops have listed flavoring as one of the ingredients. However, it needs to be clarified what type of flavoring is used.

It would be helpful if the label listed the type of flavoring, as some people may have allergies to certain flavors.

Are Coco Pops good for weight loss?

While Coco pops might be a tasty treat, they are not a particularly good option for weight loss. That’s because they are high in sugar and calories(especially when mixed with milk), which can contribute to weight gain if consumed in excess.

In addition, Coco pops are processed food with a low amount of fiber, so you might feel hungry soon after eating them.

If you are trying to lose weight, it is generally more beneficial to focus on eating whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats rather than relying on processed, low-fiber foods like Coco Pops.

Are Coco pops gluten-free?

Coco pops are gluten-free as they are made up of rice as the main ingredient. In addition, they also does not contain any naturally gluten-containing ingredients.

Are Coco pops vegan?

Coco pops are vegan-friendly as they don’t have any animal-based ingredients.

How many calories are in a bowl of Coco pops with milk?

The number of calories in a bowl of Coco Pops with milk will depend on the specific type of milk you use. Here is a general guideline:

  • 1 cup (30 g) of Coco Pops with 240 mL of whole milk: approximately 285 calories
  • 1 cup (30 g) of Coco Pops with 240 mL of skim milk: approximately 205 calories
  • 1 cup (30 g) of Coco Pops with 240 mL 2% milk: approximately 245 calories

It’s worth noting that these are average estimates. If you eat larger portions, the calorie content of your bowl of Coco Pops with milk will be higher.

Final words

Coco pops are not completely healthy for you as they are processed, moderate in sugar and low in fiber.

However you they are packed with various vitamins and minerals and are free from artificial additives and therefore can be consumed in moderation.

In short, Coco pops are not the healthiest breakfast cereal option to start your day with, but can be eaten in moderation.

Found this information helpful? Share it.

Here are a few other posts that might also be helpful for you.

Like this article? Share with the world


Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.


  1. I love coco pops so much but I noticed each time I take it ,it makes me feel sleepy and sometimes I will sleep deeply. And this also applies to my family members too. What could be the cause?

    • There are possibly three reason behind this.

      First, Coco pops are moderate in sugar and carbs and low in fiber. This combination causes a spike in blood sugar levels. However, when blood sugar levels drop, it can cause feelings of tiredness or sleepiness.

      Second, Coco pops or any other cereal contain tryptophan, an amino acid that plays a role in the production of serotonin and melatonin, hormones that regulate sleep. When tryptophan levels increase in the body, it can lead to feelings of sleepiness.

      Third, you might be overeating which can be the cause the feeling of sleepiness.

      Hope this helps!

Leave a Reply

Your email address will not be published. Required fields are marked *

Share via
Copy link
Powered by Social Snap