How many calories are in cereals ready-to-eat?

100 g of cereals ready-to-eat has 351 kcal. 1 cup, 1 NLEA serving (49 g): about 172 kcal.

Is cereals ready-to-eat high in protein?

Cereals ready-to-eat contains 11.8 g of protein per 100 g (24% of the 50 g Daily Value), or 5.8 g in 1 cup, 1 NLEA serving (49 g). About 12% 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 81.4 g of total carbohydrates per 100 g, including 12.4 g of fiber and 0.9 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 0.4 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 copper (37% DV), Niacin (B3) (35% DV), magnesium (32% DV), phosphorus (31% DV) and zinc (28% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cereals ready-to-eat?

100 g contains 2 mg of sodium, 0.1% 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, POST, Shredded Wheat, original spoon-size has 351 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.

Calories in Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Generic food Breakfast Cereals

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 351 kcal per 100 g. A 1 cup, 1 NLEA serving (49 g) provides about 172 kcal.

Roughly 83% of its calories come from carbohydrates, with 12% 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 37% of the Daily Value for copper, 35% of the Daily Value for Niacin (B3) and 32% of the Daily Value for magnesium.

The data comes from USDA FoodData Central: SR Legacy.

351kcal per 100 g

11.8 gprotein

81.4 gcarbohydrates

2.1 gfat

172kcal in 1 cup, 1 NLEA serving (49 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories I	351 kcal
Total fat I	2.1 g	3%
Saturated fat I	0.4 g	2%
Trans fat I	0 g
Cholesterol I	0 mg	0%
Sodium I	2 mg	0.1%
Total carbohydrates I	81.4 g	30%
Dietary fiber I	12.4 g	44%
Total sugars I	0.9 g
Protein I	11.8 g	24%
Vitamin A C	0 µg	0%
Vitamin C I	0 mg	0%
Vitamin D Z	0 µg	0%
Vitamin E C	0.65 mg	4%
Vitamin K C	1.5 µg	1%
Thiamin (B1) I	0.29 mg	24%
Riboflavin (B2) I	0.09 mg	7%
Niacin (B3) I	5.6 mg	35%
Pantothenic acid (B5) C	0.8 mg	16%
Vitamin B6 I	0.14 mg	8%
Folate (B9) C	40 µg	10%
Vitamin B12 I	0 µg	0%
Choline I	23.1 mg	4%
Calcium I	58 mg	4%
Iron I	2.5 mg	14%
Magnesium I	133 mg	32%
Phosphorus I	384 mg	31%
Potassium I	387 mg	8%
Zinc I	3.1 mg	28%
Copper I	0.33 mg	37%
Selenium M	5.9 µg	11%

% 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 83%
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

Protein11.8 gin the top quarter of breakfast cereals (median 8.5 g)
Fiber12.4 gin the top quarter of breakfast cereals (median 5 g)
Sugars0.9 gin the lowest quarter of breakfast cereals (median 18.4 g)
Fat2.1 gbelow the median for breakfast cereals (median 3.7 g)
Saturated fat0.4 gbelow the median for breakfast cereals (median 0.63 g)
Sodium2 mgin the lowest quarter of breakfast cereals (median 344 mg)
Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
Water3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat I	0.3 g
Polyunsaturated fat I	1.3 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	0.023 g
SFA 10:0 C	0 g
SFA 12:0 C	0 g
SFA 14:0 C	0.004 g
SFA 16:0 C	0.35 g
SFA 18:0 C	0.02 g
MUFA 18:1 C	0.28 g
PUFA 18:3 C	0.063 g
PUFA 20:4 C	0.003 g
MUFA 16:1 C	0.015 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 (7)

Beta-carotene Z	0 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	175 µg
Retinol C	0 µg
Carotene, alpha C	0 µg
Vitamin D (D2 + D3), International Units I	0 IU
Cryptoxanthin, beta C	0 µg

Other components (11)

Water I	3 g
Alcohol C	0 g
Caffeine C	0 mg
Ash C	1.7 g
Theobromine C	0 mg
Energy I	1,469 kJ
Vitamin A, IU I	0 IU
Folic acid Z	0 µg
Folate, food C	40 µg
Vitamin E, added Z	0 mg
Vitamin B-12, added Z	0 µg

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

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, plain puffs	357	9.5 g	77.2 g	1.7 g
Cereal, O's, plain	374	12.4 g	67.9 g	6.2 g
Cereal, wheat squares	356	10.5 g	75 g	1.5 g
Cereals, QUAKER, Instant Oatmeal Organic, Regular	367	16 g	67 g	6.3 g
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	361	16.5 g	64.4 g	6.2 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

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 173911. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.