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Calories in Cereals ready-to-eat, wheat, puffed, fortified

Generic food Breakfast Cereals

Cereals ready-to-eat, wheat, puffed, fortified contains 364 kcal per 100 g. A typical serving of 1 cup (12 g) provides about 44 kcal.

Roughly 82% of its calories come from carbohydrates, with 15% from protein and 3% 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 224% of the Daily Value for selenium, 221% of the Daily Value for Niacin (B3) and 217% of the Daily Value for Thiamin (B1).

The data comes from USDA FoodData Central: SR Legacy.

364kcal per 100 g
14.7 gprotein
79.6 gcarbohydrates
1.2 gfat
44kcal in 1 cup (12 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 364 kcal
Total fat ? 1.2 g 2%
Saturated fat ? 0.2 g 1%
Cholesterol Z 0 mg 0%
Sodium ? 4 mg 0.2%
Total carbohydrates C 79.6 g 29%
Dietary fiber ? 4.4 g 16%
Total sugars not reported
Protein ? 14.7 g 29%
Vitamin A C 0 µg0%
Vitamin C ? 0 mg0%
Thiamin (B1) ? 2.6 mg217%
Riboflavin (B2) ? 1.8 mg138%
Niacin (B3) ? 35.3 mg221%
Pantothenic acid (B5) ? 0.52 mg10%
Vitamin B6 ? 0.17 mg10%
Folate (B9) C 32 µg8%
Vitamin B12 ? 0 µg0%
Calcium ? 28 mg2%
Iron ? 31.7 mg176%
Magnesium ? 145 mg35%
Phosphorus ? 355 mg28%
Potassium ? 348 mg7%
Zinc ? 2.4 mg21%
Copper ? 0.41 mg45%
Manganese ? 1.8 mg76%
Selenium I 123 µg224%
Fluoride M 27 µg

% 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: 15%Carbohydrates: 82%Fat: 3%364kcal / 100 g
  • Protein 15%
  • Carbohydrates 82%
  • Fat 3%

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

Selenium224%Niacin (B3)221%Thiamin (B1)217%Iron176%Riboflavin (B2)138%Manganese76%Copper45%Magnesium35%Phosphorus28%Zinc21%

Nutritional insights

  • Protein14.7 gin the top quarter of breakfast cereals (median 8.5 g)
  • Fiber4.4 gbelow the median for breakfast cereals (median 5 g)
  • Fat1.2 gin the lowest quarter of breakfast cereals (median 3.7 g)
  • Saturated fat0.2 gin the lowest quarter of breakfast cereals (median 0.63 g)
  • Sodium4 mgin the lowest quarter of breakfast cereals (median 344 mg)
  • Protein per 100 kcal4 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

Amino acids (18)
Tryptophan ?0.23 g
Threonine ?0.45 g
Isoleucine ?0.63 g
Leucine ?1.1 g
Lysine ?0.41 g
Methionine ?0.26 g
Cystine ?0.29 g
Phenylalanine ?0.76 g
Tyrosine ?0.45 g
Valine ?0.7 g
Arginine ?0.71 g
Histidine ?0.38 g
Alanine ?0.55 g
Aspartic acid ?0.82 g
Glutamic acid ?5 g
Glycine ?0.58 g
Proline ?1.5 g
Serine ?0.81 g
Carotenoids (1)
Retinol Z0 µg
Other components (6)
Water ?3 g
Ash ?1.5 g
Energy ?1,523 kJ
Vitamin A, IU ?0 IU
Folic acid Z0 µg
Folate, food C32 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
Millet, puffed 354 13 g 80 g 3.4 g
Cereal, plain puffs 357 9.5 g 77.2 g 1.7 g
Cereal, rice squares 357 7 g 77.4 g 2.2 g
Cereal, other, plain 370 9.4 g 73.7 g 3.9 g
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry Dried or dry 360 11.6 g 73.2 g 1.4 g
Cereals, CREAM OF WHEAT, 1 minute cook time, dry Dried or dry 359 11.8 g 72.6 g 1.5 g
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry Dried or dry 370 10.5 g 76.5 g 1.5 g
Cereals, CREAM OF WHEAT, instant, dry Dried or dry 366 10.6 g 75.5 g 1.4 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 173913. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

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

Frequently asked questions

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

100 g of cereals ready-to-eat has 364 kcal. 1 cup (12 g): about 44 kcal. 0.5 oz (14.2 g): about 52 kcal.

Is cereals ready-to-eat high in protein?

Cereals ready-to-eat contains 14.7 g of protein per 100 g (29% of the 50 g Daily Value), or 1.8 g in 1 cup (12 g). About 15% 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 79.6 g of total carbohydrates per 100 g, including 4.4 g of fiber.

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

Cereals ready-to-eat contains 1.2 g of fat per 100 g, of which 0.2 g is saturated (1% 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 selenium (224% DV), Niacin (B3) (221% DV), Thiamin (B1) (217% DV), iron (176% DV) and Riboflavin (B2) (138% DV). The full list is in the vitamins and minerals table above.

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

100 g contains 4 mg of sodium, 0.2% 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, wheat, puffed, fortified has 364 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.