Calories in Cereal, wheat squares
Generic food Breakfast Cereals
Cereal, wheat squares contains 356 kcal per 100 g. A typical serving of 1 cup (60 g) provides about 214 kcal.
Roughly 84% of its calories come from carbohydrates, with 12% 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 154% of the Daily Value for iron, 59% of the Daily Value for Thiamin (B1) and 56% 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 | 356 kcal | |
| Total fat C | 1.5 g | 2% |
| Saturated fat C | 0.14 g | 0.7% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 578 mg | 25% |
| Total carbohydrates C | 75 g | 27% |
| Dietary fiber C | 13.5 g | 48% |
| Total sugars C | 10.1 g | |
| Protein C | 10.5 g | 21% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 22.8 mg | 25% |
| Vitamin D C | 5 µg | 25% |
| Vitamin E C | 0.05 mg | 0.3% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) C | 0.71 mg | 59% |
| Riboflavin (B2) C | 0.49 mg | 37% |
| Niacin (B3) C | 7.3 mg | 46% |
| Vitamin B6 C | 0.71 mg | 42% |
| Folate (B9) C | 223 µg | 56% |
| Vitamin B12 C | 0.89 µg | 37% |
| Choline C | 9.1 mg | 2% |
| Calcium C | 338 mg | 26% |
| Iron C | 27.8 mg | 154% |
| Magnesium C | 31 mg | 7% |
| Phosphorus C | 117 mg | 9% |
| Potassium C | 131 mg | 3% |
| Zinc C | 1 mg | 9% |
| Copper C | 0.19 mg | 21% |
| Selenium C | 17.6 µg | 32% |
% 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 12%
- Carbohydrates 84%
- 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
- Protein10.5 gin the top quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 9.5 g)
- Fiber13.5 gin the top quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 8.4 g)
- Sugars10.1 gbelow 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 fat0.14 gin the lowest quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 0.33 g)
- Sodium578 mgabove the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 517 mg)
- Protein per 100 kcal2.9 gprotein density, useful for comparing foods with different calorie levels
- Water9.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.076 g |
|---|---|
| Polyunsaturated fat C | 0.36 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 | 0.34 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 | 0.13 g |
| SFA 18:0 C | 0.006 g |
| MUFA 18:1 C | 0.076 g |
| PUFA 18:3 C | 0.019 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 | 16 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 9.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 119 µg |
| Folate, food C | 20 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 Cereal | 361 | 11.2 g | 80.5 g | 1.8 g |
| Cereals ready-to-eat, WEETABIX whole grain cereal | 371 | 11.4 g | 81.5 g | 2.9 g |
| Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | 350 | 11.9 g | 75.3 g | 5.5 g |
| Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | 376 | 9.4 g | 82 g | 3.7 g |
| Cereals ready-to-eat, RALSTON TASTEEOS | 395 | 10.7 g | 76 g | 5.4 g |
| Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | 337 | 11.4 g | 79 g | 2 g |
| Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | 358 | 11.3 g | 69.5 g | 6.1 g |
| Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | 372 | 12.4 g | 73.2 g | 6.6 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 356 kcal. 1 cup (60 g): about 214 kcal. 1 prepackaged single serving (30 g): about 107 kcal.
Is cereal high in protein?
Cereal contains 10.5 g of protein per 100 g (21% of the 50 g Daily Value), or 6.3 g in 1 cup (60 g). About 12% of its calories come from protein. Compared with other ready-to-eat cereal, lower sugar (=<21.2g/100g), that is among the highest quarter (median 9.5 g).
How many carbs are in cereal?
Cereal has 75 g of total carbohydrates per 100 g, including 13.5 g of fiber and 10.1 g of sugars.
How much fat is in cereal?
Cereal contains 1.5 g of fat per 100 g, of which 0.14 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 (154% DV), Thiamin (B1) (59% DV), Folate (B9) (56% DV), Niacin (B3) (46% DV) and Vitamin B6 (42% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereal?
100 g contains 578 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 squares has 356 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 2708476. 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.