Calories in Cereal, wheat flakes
Generic food Breakfast Cereals
Cereal, wheat flakes contains 359 kcal per 100 g. A typical serving of 1 cup (40 g) provides about 144 kcal.
Roughly 85% of its calories come from carbohydrates, with 11% from protein and 4% from fat (estimated with general energy factors).
That is close to the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) on FoodFactly (368 kcal per 100 g).
100 g provides 153% of the Daily Value for iron, 58% of the Daily Value for Thiamin (B1) and 55% of the Daily Value for Folate (B9).
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 | 359 kcal | |
| Total fat C | 1.5 g | 2% |
| Saturated fat C | 0.13 g | 0.7% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 574 mg | 25% |
| Total carbohydrates C | 76.3 g | 28% |
| Dietary fiber C | 10.4 g | 37% |
| Total sugars C | 14 g | |
| Protein C | 10.1 g | 20% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 22.7 mg | 25% |
| Vitamin D C | 4.9 µg | 25% |
| Vitamin E C | 0.05 mg | 0.3% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) C | 0.69 mg | 58% |
| Riboflavin (B2) C | 0.48 mg | 37% |
| Niacin (B3) C | 7.3 mg | 45% |
| Vitamin B6 C | 0.7 mg | 41% |
| Folate (B9) C | 220 µg | 55% |
| Vitamin B12 C | 0.89 µg | 37% |
| Choline C | 8.7 mg | 2% |
| Calcium C | 19 mg | 1% |
| Iron C | 27.6 mg | 153% |
| Magnesium C | 30 mg | 7% |
| Phosphorus C | 112 mg | 9% |
| Potassium C | 126 mg | 3% |
| Zinc C | 0.96 mg | 9% |
| Copper C | 0.18 mg | 20% |
| Selenium C | 16.9 µg | 31% |
% 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 11%
- Carbohydrates 85%
- Fat 4%
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
- Protein10.1 gabove the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 9.5 g)
- Fiber10.4 gabove the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 8.4 g)
- Sugars14 gabove the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 12.6 g)
- Fat1.5 gin the lowest quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 2.5 g)
- Saturated fat0.13 gin the lowest quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 0.33 g)
- Sodium574 mgabove the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 517 mg)
- Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
- Water9.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.073 g |
|---|---|
| Polyunsaturated fat C | 0.35 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 | 0.33 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 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.12 g |
| SFA 18:0 C | 0.006 g |
| MUFA 18:1 C | 0.073 g |
| PUFA 18:3 C | 0.018 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 15 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 9.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 118 µg |
| Folate, food C | 19 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0.89 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 |
|---|---|---|---|---|
| Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | 376 | 9.4 g | 82 g | 3.7 g |
| Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | 350 | 8.8 g | 79.4 g | 1.9 g |
| Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | 379 | 11.2 g | 78.1 g | 4.9 g |
| Cereals ready-to-eat, QUAKER, Oatmeal Squares | 379 | 11.4 g | 77.8 g | 4.8 g |
| Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | 380 | 11.3 g | 78 g | 4.8 g |
| Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | 358 | 10.3 g | 72.2 g | 5.6 g |
| Cereals ready-to-eat, ALPEN | 352 | 11.2 g | 75.7 g | 3.3 g |
| Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | 354 | 9.1 g | 81.8 g | 1.9 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 359 kcal. 1 cup (40 g): about 144 kcal. 1 prepackaged single serving (30 g): about 108 kcal.
Is cereal high in protein?
Cereal contains 10.1 g of protein per 100 g (20% of the 50 g Daily Value), or 4 g in 1 cup (40 g). About 11% of its calories come from protein. Compared with other ready-to-eat cereal, lower sugar (=<21.2g/100g), that is above the median (median 9.5 g).
How many carbs are in cereal?
Cereal has 76.3 g of total carbohydrates per 100 g, including 10.4 g of fiber and 14 g of sugars.
How much fat is in cereal?
Cereal contains 1.5 g of fat per 100 g, of which 0.13 g is saturated (0.7% 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 (153% DV), Thiamin (B1) (58% DV), Folate (B9) (55% DV), Niacin (B3) (45% DV) and Vitamin B6 (41% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereal?
100 g contains 574 mg of sodium, 25% of the 2,300 mg Daily Value.
Does cereal have the same nutrition not specified and cooked?
No. Per 100 g, cereal, wheat flakes has 359 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 2708480. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.