Calories in Cereal, oat bran, ready-to-eat
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Cereal, oat bran, ready-to-eat contains 403 kcal per 100 g. A typical serving of 1 cup (80 g) provides about 322 kcal.
Roughly 67% of its calories come from carbohydrates, with 23% from fat and 10% from protein (estimated with general energy factors).
That is more energy than the typical item in not included in a food category on FoodFactly, where the median is 193 kcal per 100 g across 76 foods.
100 g provides 68% of the Daily Value for iron, 42% of the Daily Value for selenium and 34% of the Daily Value for copper.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 403 kcal | |
| Total fat C | 10.2 g | 13% |
| Saturated fat C | 2.5 g | 12% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 235 mg | 10% |
| Total carbohydrates C | 68.3 g | 25% |
| Dietary fiber C | 12.9 g | 46% |
| Total sugars C | 15.6 g | |
| Protein C | 10.4 g | 21% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.85 mg | 6% |
| Vitamin K C | 9.3 µg | 8% |
| Thiamin (B1) C | 0.36 mg | 30% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 0.89 mg | 6% |
| Vitamin B6 C | 0.079 mg | 5% |
| Folate (B9) C | 25 µg | 6% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 32 mg | 6% |
| Calcium C | 42 mg | 3% |
| Iron C | 12.3 mg | 68% |
| Magnesium C | 109 mg | 26% |
| Phosphorus C | 324 mg | 26% |
| Potassium C | 287 mg | 6% |
| Zinc C | 2.9 mg | 26% |
| Copper C | 0.31 mg | 34% |
| Selenium C | 23 µg | 42% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 67%
- Fat 23%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.4 gabove the median for not included in a food category (median 2.8 g)
- Fiber12.9 gin the top quarter of not included in a food category (median 1.3 g)
- Sugars15.6 gin the top quarter of not included in a food category (median 2.7 g)
- Fat10.2 gin the top quarter of not included in a food category (median 0.78 g)
- Saturated fat2.5 gin the top quarter of not included in a food category (median 0.16 g)
- Sodium235 mgabove the median for not included in a food category (median 69 mg)
- Protein per 100 kcal2.6 gprotein density, useful for comparing foods with different calorie levels
- Water8.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.1 g |
|---|---|
| Polyunsaturated fat C | 3.4 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 3.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.016 g |
| SFA 14:0 C | 0.01 g |
| SFA 16:0 C | 1.2 g |
| SFA 18:0 C | 1.2 g |
| MUFA 18:1 C | 3.1 g |
| PUFA 18:3 C | 0.16 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.011 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.016 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 142 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 8.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 25 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cereal
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereal, cooked, NFS Cooked | 64 | 2.2 g | 11.4 g | 1.1 g |
| Cereal, ready-to-eat, NFS | 379 | 7.7 g | 77.7 g | 4 g |
| Cereal, O's, flavored | 385 | 8.6 g | 76 g | 5.4 g |
| Cereal, crunch | 398 | 4.3 g | 82.1 g | 5.5 g |
| Cereal, O's, plain | 374 | 12.4 g | 67.9 g | 6.2 g |
| Cereal, chocolate puffs | 388 | 5.4 g | 81 g | 5 g |
| Cereal, cinnamon toast | 414 | 5.9 g | 75.2 g | 9.9 g |
| Cereal, chocolate crispy | 380 | 5.4 g | 81.8 g | 4.2 g |
| Cereal, corn squares | 369 | 7.9 g | 77.1 g | 2.6 g |
| Cereal, corn flakes, plain | 365 | 6.4 g | 79.5 g | 1.6 g |
| Cereal, corn puffs | 371 | 7.7 g | 77.8 g | 2.6 g |
| Cereal, rice crispy, plain | 358 | 7 g | 79.8 g | 1.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Piki bread, made from blue cornmeal (Hopi) | 390 | 9.1 g | 72.2 g | 7.2 g |
| Cornmeal, yellow (Navajo) | 384 | 9.9 g | 72.9 g | 5.9 g |
| Corn, white, steamed (Navajo) Cooked | 386 | 9.7 g | 75.2 g | 5.2 g |
| Cornmeal, white (Navajo) | 398 | 11 g | 77.1 g | 5 g |
| Cornmeal, blue (Navajo) | 398 | 10.4 g | 76.9 g | 5.4 g |
| Corn, dried, yellow (Northern Plains Indians) Dried or dry | 419 | 14.5 g | 66.3 g | 10.6 g |
| Chocolate beverage powder, light, dry mix, not reconstituted Dried or dry | 350 | 9.1 g | 68.3 g | 4.5 g |
| Vegetable mixture, dried Dried or dry | 328 | 17.4 g | 49.2 g | 8.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereal?
100 g of cereal has 403 kcal. 1 cup (80 g): about 322 kcal. 1 prepackaged single serving (30 g): about 121 kcal.
Is cereal high in protein?
Cereal contains 10.4 g of protein per 100 g (21% of the 50 g Daily Value), or 8.3 g in 1 cup (80 g). About 10% of its calories come from protein. Compared with other not included in a food category, that is above the median (median 2.8 g).
How many carbs are in cereal?
Cereal has 68.3 g of total carbohydrates per 100 g, including 12.9 g of fiber and 15.6 g of sugars.
How much fat is in cereal?
Cereal contains 10.2 g of fat per 100 g, of which 2.5 g is saturated (12% of the Daily Value).
What vitamins and minerals does cereal contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (68% DV), selenium (42% DV), copper (34% DV), Thiamin (B1) (30% DV) and zinc (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereal?
100 g contains 235 mg of sodium, 10% of the 2,300 mg Daily Value.
Does cereal have the same nutrition not specified and cooked?
No. Per 100 g, cereal, oat bran, ready-to-eat has 403 kcal, while cereal, cooked, NFS has 64 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708490. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.