Calories in Cereals ready-to-eat, wheat germ, toasted, plain

Generic food Cooked Breakfast Cereals

Cereals ready-to-eat, wheat germ, toasted, plain contains 382 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 108 kcal.

Roughly 48% of its calories come from carbohydrates, with 28% from protein and 23% 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 868% of the Daily Value for manganese, 152% of the Daily Value for zinc and 139% of the Daily Value for Thiamin (B1).

The data comes from USDA FoodData Central: SR Legacy.

382kcal per 100 g
29.1 gprotein
49.6 gcarbohydrates
10.7 gfat
108kcal in 1 oz (28.4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 382 kcal
Total fat ? 10.7 g 14%
Saturated fat ? 1.8 g 9%
Cholesterol Z 0 mg 0%
Sodium ? 4 mg 0.2%
Total carbohydrates C 49.6 g 18%
Dietary fiber M 15.1 g 54%
Total sugars C 7.8 g
Protein ? 29.1 g 58%
Vitamin A ? 5 µg0.6%
Vitamin C ? 6 mg7%
Vitamin D Z 0 µg0%
Vitamin E I 16 mg107%
Vitamin K M 4 µg3%
Thiamin (B1) ? 1.7 mg139%
Riboflavin (B2) ? 0.82 mg63%
Niacin (B3) ? 5.6 mg35%
Pantothenic acid (B5) ? 1.4 mg28%
Vitamin B6 ? 0.98 mg58%
Folate (B9) C 352 µg88%
Vitamin B12 ? 0 µg0%
Choline ? 179 mg32%
Calcium ? 45 mg3%
Iron ? 9.1 mg51%
Magnesium ? 320 mg76%
Phosphorus ? 1,146 mg92%
Potassium ? 947 mg20%
Zinc ? 16.7 mg152%
Copper ? 0.62 mg69%
Manganese ? 20 mg868%
Selenium M 65 µg118%

% 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: 28%Carbohydrates: 48%Fat: 23%382kcal / 100 g
  • Protein 28%
  • Carbohydrates 48%
  • Fat 23%

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

Manganese868%Zinc152%Thiamin (B1)139%Selenium118%Vitamin E107%Phosphorus92%Folate (B9)88%Magnesium76%Copper69%Riboflavin (B2)63%

Nutritional insights

  • Protein29.1 gin the top quarter of breakfast cereals (median 8.5 g)
  • Fiber15.1 gin the top quarter of breakfast cereals (median 5 g)
  • Sugars7.8 gbelow the median for breakfast cereals (median 18.4 g)
  • Fat10.7 gin the top quarter of breakfast cereals (median 3.7 g)
  • Saturated fat1.8 gin the top quarter of breakfast cereals (median 0.63 g)
  • Sodium4 mgin the lowest quarter of breakfast cereals (median 344 mg)
  • Protein per 100 kcal7.6 gprotein density, useful for comparing foods with different calorie levels
  • Water5.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?1.5 g
Polyunsaturated fat ?6.6 g
Sugars and starch (1)
Sucrose M7.8 g
Amino acids (18)
Tryptophan ?0.4 g
Threonine ?1.2 g
Isoleucine ?1.1 g
Leucine ?2 g
Lysine ?1.8 g
Methionine ?0.57 g
Cystine ?0.58 g
Phenylalanine ?1.2 g
Tyrosine ?0.89 g
Valine ?1.5 g
Arginine ?2.3 g
Histidine ?0.81 g
Alanine ?1.9 g
Aspartic acid ?2.6 g
Glutamic acid ?5 g
Glycine ?1.8 g
Proline ?1.5 g
Serine ?1.4 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) ?0 g
DHA (omega-3, 22:6 n-3) ?0 g
Linoleic acid (omega-6, 18:2) ?5.8 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
SFA 8:0 ?0 g
SFA 10:0 ?0 g
SFA 12:0 ?0 g
SFA 14:0 ?0.01 g
SFA 16:0 ?1.8 g
SFA 18:0 ?0.06 g
MUFA 18:1 ?1.5 g
PUFA 18:3 ?0.8 g
PUFA 20:4 ?0 g
MUFA 16:1 ?0.04 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (7)
Beta-carotene M62 µg
Lycopene Z0 µg
Lutein + zeaxanthin M790 µg
Retinol Z0 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta Z0 µg
Other components (11)
Water ?5.6 g
Alcohol ?0 g
Caffeine Z0 mg
Ash ?5 g
Theobromine Z0 mg
Energy ?1,598 kJ
Vitamin A, IU ?103 IU
Folic acid Z0 µg
Folate, food C352 µg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Cereals ready-to-eat

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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

FoodCaloriesProteinCarbsFat
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry Dried or dry 364 17 g 62.9 g 8 g
Incaparina, dry mix (corn and soy flours), unprepared Dried or dry 379 21.8 g 60.5 g 5.6 g
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon 361 16.5 g 64.2 g 6.3 g
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar 361 16.4 g 64.3 g 6.2 g
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread 361 16.5 g 64.4 g 6.2 g
Cereals, QUAKER, Instant Oatmeal Organic, Regular 367 16 g 67 g 6.3 g
Cereal, O's, plain 374 12.4 g 67.9 g 6.2 g
Cereals, oats, regular and quick, not fortified, dry Dried or dry 379 13.2 g 67.7 g 6.5 g

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

Frequently asked questions

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

100 g of cooked cereals ready-to-eat has 382 kcal. 1 oz (28.4 g): about 108 kcal. 1 cup (113 g): about 432 kcal.

Is cooked cereals ready-to-eat high in protein?

Cooked cereals ready-to-eat contains 29.1 g of protein per 100 g (58% of the 50 g Daily Value), or 8.2 g in 1 oz (28.4 g). About 28% 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 cooked cereals ready-to-eat?

Cooked cereals ready-to-eat has 49.6 g of total carbohydrates per 100 g, including 15.1 g of fiber and 7.8 g of sugars.

How much fat is in cooked cereals ready-to-eat?

Cooked cereals ready-to-eat contains 10.7 g of fat per 100 g, of which 1.8 g is saturated (9% of the Daily Value).

What vitamins and minerals does cooked cereals ready-to-eat contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganese (868% DV), zinc (152% DV), Thiamin (B1) (139% DV), selenium (118% DV) and Vitamin E (107% DV). The full list is in the vitamins and minerals table above.

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

100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.

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 173896. 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.