Calories in Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS
Generic food Breakfast Cereals
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 389 kcal per 100 g. A 0.75 cup, 1 NLEA serving (30 g) provides about 117 kcal.
Roughly 86% of its calories come from carbohydrates, with 10% from fat and 3% from protein (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).
100 g provides 280% of the Daily Value for Folate (B9), 208% of the Daily Value for Vitamin B12 and 167% of the Daily Value for iron.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 389 kcal | |
| Total fat I | 4.6 g | 6% |
| Saturated fat I | 2.6 g | 13% |
| Trans fat C | 0 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium I | 350 mg | 15% |
| Total carbohydrates I | 86.8 g | 32% |
| Dietary fiber I | 3.3 g | 12% |
| Total sugars I | 48.1 g | |
| Protein I | 3.4 g | 7% |
| Vitamin A C | 481 µg | 53% |
| Vitamin C I | 20 mg | 22% |
| Vitamin D I | 3.3 µg | 17% |
| Vitamin E I | 0.02 mg | 0.1% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) I | 1.3 mg | 104% |
| Riboflavin (B2) I | 1.4 mg | 108% |
| Niacin (B3) I | 16.7 mg | 104% |
| Vitamin B6 I | 1.7 mg | 98% |
| Folate (B9) C | 1,121 µg | 280% |
| Vitamin B12 I | 5 µg | 208% |
| Choline C | 2.6 mg | 0.5% |
| Calcium I | 333 mg | 26% |
| Iron I | 30 mg | 167% |
| Magnesium I | 27 mg | 6% |
| Phosphorus I | 72 mg | 6% |
| Potassium I | 201 mg | 4% |
| Zinc I | 12.5 mg | 114% |
| Copper C | 0.32 mg | 35% |
| Selenium C | 5.2 µg | 9% |
% 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 3%
- Carbohydrates 86%
- Fat 10%
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
- Protein3.4 gin the lowest quarter of breakfast cereals (median 8.5 g)
- Fiber3.3 gbelow the median for breakfast cereals (median 5 g)
- Sugars48.1 gin the top quarter of breakfast cereals (median 18.4 g)
- Fat4.6 gabove the median for breakfast cereals (median 3.7 g)
- Saturated fat2.6 gin the top quarter of breakfast cereals (median 0.63 g)
- Sodium350 mgabove the median for breakfast cereals (median 344 mg)
- Protein per 100 kcal0.88 gprotein density, useful for comparing foods with different calorie levels
- Water2.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.89 g |
|---|---|
| Polyunsaturated fat C | 0.56 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 | 0.54 g |
| SFA 4:0 C | 0.001 g |
| SFA 6:0 C | 0.018 g |
| SFA 8:0 C | 0.19 g |
| SFA 10:0 C | 0.13 g |
| SFA 12:0 C | 1 g |
| SFA 14:0 C | 0.39 g |
| SFA 16:0 C | 0.46 g |
| SFA 18:0 C | 0.32 g |
| MUFA 18:1 C | 0.89 g |
| PUFA 18:3 C | 0.012 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.002 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 (8)
| Beta-carotene C | 35 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 543 µg |
| Retinol C | 477 µg |
| Carotene, alpha C | 23 µg |
| Vitamin D (D2 + D3), International Units I | 133 IU |
| Vitamin D3 (cholecalciferol) I | 3.3 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water I | 2.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine I | 6 mg |
| Ash C | 2.7 g |
| Theobromine C | 198 mg |
| Energy I | 1,626 kJ |
| Vitamin A, IU I | 1,667 IU |
| Folic acid C | 648 µg |
| Folate, food C | 19 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 5 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, crunch | 398 | 4.3 g | 82.1 g | 5.5 g |
| Breakfast bar, date, with yogurt coating | 348 | 3.7 g | 70.9 g | 7.3 g |
| Cereal or granola bar, nonfat | 342 | 5.9 g | 77.6 g | 0.9 g |
| Cereal, rice crispy, flavored | 372 | 5 g | 86 g | 0.92 g |
| Cereal or granola bar (General Mills Nature Valley Chewy Trail Mix) | 415 | 5.7 g | 72.3 g | 11.4 g |
| Milk 'n Cereal bar | 413 | 6.5 g | 72 g | 11 g |
| Cereal, flavored puffs | 380 | 5.7 g | 83.8 g | 2.2 g |
| Cereal or granola bar, with yogurt coating (General Mills Nature Valley Chewy Granola Bar) | 423 | 5.7 g | 74.3 g | 11.4 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 389 kcal. 0.75 cup, 1 NLEA serving (30 g): about 117 kcal.
How much protein is in cereals ready-to-eat?
Cereals ready-to-eat contains 3.4 g of protein per 100 g (7% of the 50 g Daily Value), or 1 g in 0.75 cup, 1 NLEA serving (30 g). About 3% 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 ready-to-eat?
Cereals ready-to-eat has 86.8 g of total carbohydrates per 100 g, including 3.3 g of fiber and 48.1 g of sugars.
How much fat is in cereals ready-to-eat?
Cereals ready-to-eat contains 4.6 g of fat per 100 g, of which 2.6 g is saturated (13% 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 Folate (B9) (280% DV), Vitamin B12 (208% DV), iron (167% DV), zinc (114% DV) and Riboflavin (B2) (108% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals ready-to-eat?
100 g contains 350 mg of sodium, 15% 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, MALT-O-MEAL, COCO-ROOS has 389 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 174619. 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.