Calories in Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt
Generic food Breakfast Cereals
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contains 48 kcal per 100 g. A 1 serving, 3 T dry cereal plus 1 cup water (268 g) provides about 129 kcal.
Roughly 84% of its calories come from carbohydrates, with 14% from protein and 2% from fat (estimated with general energy factors).
That is less energy than the typical item in breakfast cereals on FoodFactly, where the median is 371 kcal per 100 g across 195 foods.
100 g provides 29% of the Daily Value for iron, 12% of the Daily Value for Niacin (B3) and 12% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 48 kcal | |
| Total fat I | 0.09 g | 0.1% |
| Saturated fat I | 0.01 g | 0.1% |
| Trans fat I | 0 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium I | 0 mg | 0% |
| Total carbohydrates I | 10.1 g | 4% |
| Dietary fiber I | 0.3 g | 1% |
| Total sugars C | 0.13 g | |
| Protein I | 1.7 g | 3% |
| Vitamin C I | 0 mg | 0% |
| Vitamin D I | 0 µg | 0% |
| Vitamin E I | 0.01 mg | 0.1% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) I | 0.14 mg | 12% |
| Riboflavin (B2) I | 0.1 mg | 8% |
| Niacin (B3) I | 1.9 mg | 12% |
| Vitamin B6 I | 0.15 mg | 9% |
| Vitamin B12 I | 0 µg | 0% |
| Calcium I | 37 mg | 3% |
| Iron I | 5.2 mg | 29% |
| Magnesium I | 2 mg | 0.5% |
| Phosphorus I | 22 mg | 2% |
| Potassium I | 14 mg | 0.3% |
| Zinc I | 0.07 mg | 0.6% |
% 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 14%
- Carbohydrates 84%
- Fat 2%
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
- Protein1.7 gin the lowest quarter of breakfast cereals (median 8.5 g)
- Fiber0.3 gin the lowest quarter of breakfast cereals (median 5 g)
- Sugars0.13 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat0.09 gin the lowest quarter of breakfast cereals (median 3.7 g)
- Saturated fat0.01 gin the lowest quarter of breakfast cereals (median 0.63 g)
- Sodium0 mgin the lowest quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels
- Water88.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 0.01 g |
|---|---|
| Polyunsaturated fat I | 0.02 g |
Carotenoids (2)
| Vitamin D (D2 + D3), International Units I | 0 IU |
|---|---|
| Vitamin D3 (cholecalciferol) I | 0 µg |
Other components (5)
| Water I | 88.3 g |
|---|---|
| Caffeine I | 0 mg |
| Ash C | 0.26 g |
| Energy I | 199 kJ |
| Vitamin A, IU I | 0 IU |
Other forms of Cereals
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cream of wheat, regular or quick, made with water, no added fat | 51 | 1.5 g | 10.6 g | 0.21 g |
| Grits, regular or quick, made with water, no added fat | 58 | 1.2 g | 12.4 g | 0.28 g |
| Cornmeal mush, no added fat | 58 | 1.1 g | 12.5 g | 0.28 g |
| Cream of wheat, NFS | 65 | 1.4 g | 10.4 g | 1.8 g |
| Cream of wheat, regular or quick, made with water, fat added | 65 | 1.4 g | 10.4 g | 1.8 g |
| Cornmeal mush, NS as to fat | 71 | 1.1 g | 12.2 g | 1.8 g |
| Cornmeal mush, fat added | 71 | 1.1 g | 12.2 g | 1.8 g |
| Grits, NFS | 71 | 1.2 g | 12.2 g | 1.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereals?
100 g of cereals has 48 kcal. 1 serving, 3 T dry cereal plus 1 cup water (268 g): about 129 kcal.
How much protein is in cereals?
Cereals contains 1.7 g of protein per 100 g (3% of the 50 g Daily Value), or 4.5 g in 1 serving, 3 T dry cereal plus 1 cup water (268 g). About 14% of its calories come from protein. Compared with other breakfast cereals, that is in the lowest quarter (median 8.5 g).
How many carbs are in cereals?
Cereals has 10.1 g of total carbohydrates per 100 g, including 0.3 g of fiber and 0.13 g of sugars.
How much fat is in cereals?
Cereals contains 0.09 g of fat per 100 g, of which 0.01 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does cereals contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (29% DV), Niacin (B3) (12% DV) and Thiamin (B1) (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Does cereals have the same nutrition not specified and dried or dry?
No. Per 100 g, cereals, MALT-O-MEAL, original, plain, prepared with water, without salt has 48 kcal, while cereals, corn grits, white, regular and quick, enriched, dry has 370 kcal. Processing 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 174651. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.