Calories in Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size
Generic food Breakfast Cereals
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 339 kcal per 100 g. A 1.25 cup, 1 NLEA serving (59 g) provides about 200 kcal.
Roughly 84% of its calories come from carbohydrates, with 11% from protein and 5% from fat (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).
100 g provides 41% of the Daily Value for magnesium, 33% of the Daily Value for phosphorus and 33% of the Daily Value for Niacin (B3).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 339 kcal | |
| Total fat I | 2.1 g | 3% |
| Saturated fat I | 0.43 g | 2% |
| Trans fat I | 0 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium I | 0 mg | 0% |
| Total carbohydrates I | 80.7 g | 29% |
| Dietary fiber I | 14.7 g | 53% |
| Total sugars I | 0.75 g | |
| Protein I | 10.9 g | 22% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C I | 0 mg | 0% |
| Vitamin D I | 0 µg | 0% |
| Vitamin E C | 1.1 mg | 7% |
| Vitamin K C | 2 µg | 2% |
| Thiamin (B1) I | 0.2 mg | 17% |
| Riboflavin (B2) I | 0.08 mg | 6% |
| Niacin (B3) I | 5.2 mg | 33% |
| Vitamin B6 I | 0.08 mg | 5% |
| Folate (B9) C | 30 µg | 8% |
| Vitamin B12 I | 0 µg | 0% |
| Choline C | 23.1 mg | 4% |
| Calcium I | 44 mg | 3% |
| Iron I | 3.9 mg | 22% |
| Magnesium I | 174 mg | 41% |
| Phosphorus I | 418 mg | 33% |
| Potassium I | 391 mg | 8% |
| Zinc I | 3.1 mg | 28% |
| Copper I | 0 mg | 0% |
| Selenium C | 8.2 µg | 15% |
% 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 84%
- Fat 5%
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
- Protein10.9 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber14.7 gin the top quarter of breakfast cereals (median 5 g)
- Sugars0.75 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat2.1 gbelow the median for breakfast cereals (median 3.7 g)
- Saturated fat0.43 gbelow the median for breakfast cereals (median 0.63 g)
- Sodium0 mgin the lowest quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal3.2 gprotein density, useful for comparing foods with different calorie levels
- Water3.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 0.33 g |
|---|---|
| Polyunsaturated fat I | 1.2 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 | 1.2 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 | 0.004 g |
| SFA 16:0 C | 0.41 g |
| SFA 18:0 C | 0.021 g |
| MUFA 18:1 C | 0.32 g |
| PUFA 18:3 C | 0.054 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.014 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 Z | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 236 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 0 IU |
| Vitamin D3 (cholecalciferol) I | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water I | 3.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 3.2 g |
| Theobromine C | 0 mg |
| Energy I | 1,416 kJ |
| Vitamin A, IU I | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food C | 30 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, 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 |
| Cereals ready-to-eat, POST, ALPHA-BITS | 389 | 10 g | 80.3 g | 4.6 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, shredded wheat, plain | 358 | 11.9 g | 73.8 g | 1.7 g |
| Cereal, wheat squares | 356 | 10.5 g | 75 g | 1.5 g |
| Cereal, plain puffs | 357 | 9.5 g | 77.2 g | 1.7 g |
| Cereals, WHEATENA, dry Dried or dry | 357 | 13.1 g | 75.6 g | 2.9 g |
| Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | 361 | 16.4 g | 64.3 g | 6.2 g |
| Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | 361 | 16.5 g | 64.2 g | 6.3 g |
| Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | 361 | 16.5 g | 64.4 g | 6.2 g |
| Cereal, O's, plain | 374 | 12.4 g | 67.9 g | 6.2 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 339 kcal. 1.25 cup, 1 NLEA serving (59 g): about 200 kcal.
Is cereals ready-to-eat high in protein?
Cereals ready-to-eat contains 10.9 g of protein per 100 g (22% of the 50 g Daily Value), or 6.4 g in 1.25 cup, 1 NLEA serving (59 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 80.7 g of total carbohydrates per 100 g, including 14.7 g of fiber and 0.75 g of sugars.
How much fat is in cereals ready-to-eat?
Cereals ready-to-eat contains 2.1 g of fat per 100 g, of which 0.43 g is saturated (2% 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 magnesium (41% DV), phosphorus (33% DV), Niacin (B3) (33% DV), zinc (28% DV) and iron (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals ready-to-eat?
100 g contains 0 mg of sodium, 0% 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, POST, Shredded Wheat n' Bran, spoon-size has 339 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 167715. 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.