Calories in Cereals ready-to-eat, granola, homemade
Generic food Breakfast Cereals
Cereals ready-to-eat, granola, homemade contains 489 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 139 kcal.
Roughly 45% of its calories come from fat, with 44% from carbohydrates and 11% from protein (estimated with general energy factors).
That is more 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 174% of the Daily Value for manganese, 74% of the Daily Value for Vitamin E and 72% of the Daily Value for copper.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 489 kcal | |
| Total fat C | 24.3 g | 31% |
| Saturated fat C | 4 g | 20% |
| Trans fat C | 0.023 g | |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 26 mg | 1% |
| Total carbohydrates C | 53.9 g | 20% |
| Dietary fiber C | 8.9 g | 32% |
| Total sugars C | 19.8 g | |
| Protein C | 13.7 g | 27% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C C | 1.2 mg | 1% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 11.1 mg | 74% |
| Vitamin K C | 5.3 µg | 4% |
| Thiamin (B1) C | 0.55 mg | 46% |
| Riboflavin (B2) C | 0.35 mg | 27% |
| Niacin (B3) C | 2.7 mg | 17% |
| Pantothenic acid (B5) C | 0.75 mg | 15% |
| Vitamin B6 C | 0.37 mg | 22% |
| Folate (B9) C | 84 µg | 21% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 49.2 mg | 9% |
| Calcium C | 76 mg | 6% |
| Iron C | 4 mg | 22% |
| Magnesium C | 168 mg | 40% |
| Phosphorus C | 431 mg | 34% |
| Potassium C | 539 mg | 11% |
| Zinc C | 4.2 mg | 38% |
| Copper C | 0.65 mg | 72% |
| Manganese C | 4 mg | 174% |
| Selenium C | 25.4 µg | 46% |
% 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 44%
- Fat 45%
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
- Protein13.7 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber8.9 gabove the median for breakfast cereals (median 5 g)
- Sugars19.8 gabove the median for breakfast cereals (median 18.4 g)
- Fat24.3 gin the top quarter of breakfast cereals (median 3.7 g)
- Saturated fat4 gin the top quarter of breakfast cereals (median 0.63 g)
- Sodium26 mgbelow the median for breakfast cereals (median 344 mg)
- Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
- Water5.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 11 g |
|---|---|
| Polyunsaturated fat C | 7.8 g |
Amino acids (19)
| Tryptophan C | 0.19 g |
|---|---|
| Threonine C | 0.48 g |
| Isoleucine C | 0.55 g |
| Leucine C | 0.98 g |
| Lysine C | 0.63 g |
| Methionine C | 0.23 g |
| Cystine C | 0.3 g |
| Phenylalanine C | 0.67 g |
| Tyrosine C | 0.38 g |
| Valine C | 0.7 g |
| Arginine C | 1.3 g |
| Histidine C | 0.35 g |
| Alanine C | 0.69 g |
| Aspartic acid C | 1.4 g |
| Glutamic acid C | 3.1 g |
| Glycine C | 0.81 g |
| Proline C | 0.66 g |
| Serine C | 0.67 g |
| Hydroxyproline C | 0 g |
Individual fatty acids (24)
| EPA (omega-3, 20:5 n-3) C | 0.002 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 7.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0.015 g |
| SFA 8:0 C | 0.17 g |
| SFA 10:0 C | 0.13 g |
| SFA 12:0 C | 0.99 g |
| SFA 14:0 C | 0.37 g |
| SFA 16:0 C | 1.6 g |
| SFA 18:0 C | 0.53 g |
| SFA 20:0 C | 0.053 g |
| MUFA 18:1 C | 10.8 g |
| PUFA 18:3 C | 0.61 g |
| PUFA 20:4 C | 0 g |
| SFA 22:0 C | 0.063 g |
| MUFA 14:1 C | 0 g |
| MUFA 16:1 C | 0.059 g |
| PUFA 18:4 C | 0.002 g |
| MUFA 20:1 C | 0.083 g |
| MUFA 22:1 C | 0.004 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
| SFA 24:0 C | 0.011 g |
| PUFA 22:4 C | 0 g |
Carotenoids (7)
| Beta-carotene C | 11 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 137 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water C | 5.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 2.3 g |
| Theobromine C | 0 mg |
| Energy C | 2,046 kJ |
| Vitamin A, IU C | 19 IU |
| Folic acid C | 0 µg |
| Folate, food C | 84 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cereals ready-to-eat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | 339 | 10.9 g | 80.7 g | 2.1 g |
| Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | 380 | 10 g | 78 g | 3 g |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted Cooked | 401 | 7.1 g | 81.2 g | 5.5 g |
| Cereals ready-to-eat, frosted oat cereal with marshmallows | 400 | 7.1 g | 84.7 g | 3.3 g |
| Cereals ready-to-eat, WEETABIX whole grain cereal | 371 | 11.4 g | 81.5 g | 2.9 g |
| Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | 378 | 7.9 g | 74.3 g | 7.1 g |
| Cereals ready-to-eat, ALPEN | 352 | 11.2 g | 75.7 g | 3.3 g |
| Cereals ready-to-eat, FAMILIA | 388 | 9.5 g | 73.8 g | 6.3 g |
| Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | 385 | 7.1 g | 76.2 g | 5.6 g |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | 409 | 7.7 g | 79.6 g | 7.3 g |
| Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | 403 | 9 g | 73 g | 10.5 g |
| Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | 390 | 9.8 g | 70.9 g | 8.8 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 |
|---|---|---|---|---|
| Cereal or granola bar (KIND Fruit and Nut Bar) | 502 | 13.9 g | 43.7 g | 32.3 g |
| Cereal or granola bar, fruit and nut | 502 | 13.9 g | 43.7 g | 32.3 g |
| Cereal or granola bar with nuts, chocolate coated | 536 | 9.6 g | 54.1 g | 31.2 g |
| Cereal or granola bar (General Mills Nature Valley Crunchy Granola Bar) | 471 | 10.1 g | 64.4 g | 19.8 g |
| Cereal or Granola bar, NFS | 471 | 10.1 g | 64.4 g | 19.8 g |
| Cereal or granola bar, peanuts, oats, sugar, wheat germ | 471 | 10.1 g | 64.4 g | 19.8 g |
| Cereal or granola bar, coated with non-chocolate coating | 508 | 10.2 g | 53.4 g | 31.1 g |
| Cereal, granola | 420 | 9.8 g | 67.4 g | 13 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereals ready-to-eat?
100 g of cereals ready-to-eat has 489 kcal. 1 oz (28.4 g): about 139 kcal. 1 cup (122 g): about 597 kcal.
Is cereals ready-to-eat high in protein?
Cereals ready-to-eat contains 13.7 g of protein per 100 g (27% of the 50 g Daily Value), or 3.9 g in 1 oz (28.4 g). About 11% of its calories come from protein. Compared with other breakfast cereals, that is among the highest quarter (median 8.5 g).
How many carbs are in cereals ready-to-eat?
Cereals ready-to-eat has 53.9 g of total carbohydrates per 100 g, including 8.9 g of fiber and 19.8 g of sugars.
How much fat is in cereals ready-to-eat?
Cereals ready-to-eat contains 24.3 g of fat per 100 g, of which 4 g is saturated (20% of the Daily Value).
What vitamins and minerals does cereals ready-to-eat contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (174% DV), Vitamin E (74% DV), copper (72% DV), selenium (46% DV) and Thiamin (B1) (46% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals ready-to-eat?
100 g contains 26 mg of sodium, 1% of the 2,300 mg Daily Value.
Does cereals ready-to-eat have the same nutrition not specified and cooked?
No. Per 100 g, cereals ready-to-eat, granola, homemade has 489 kcal, while cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted has 401 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: 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 171646. 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.