Calories in Cereal, crunch
Generic food Breakfast Cereals
Cereal, crunch contains 398 kcal per 100 g. A typical serving of 1 cup (35 g) provides about 139 kcal.
Roughly 83% of its calories come from carbohydrates, with 13% from fat and 4% from protein (estimated with general energy factors).
That is close to the median for ready-to-eat cereal, higher sugar (>21.2g/100g) on FoodFactly (383 kcal per 100 g).
100 g provides 132% of the Daily Value for Folate (B9), 84% of the Daily Value for Thiamin (B1) and 80% of the Daily Value for Vitamin B6.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 398 kcal | |
| Total fat C | 5.5 g | 7% |
| Saturated fat C | 1.5 g | 8% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 701 mg | 30% |
| Total carbohydrates C | 82.1 g | 30% |
| Dietary fiber C | 2.7 g | 10% |
| Total sugars C | 42.8 g | |
| Protein C | 4.3 g | 9% |
| Vitamin A C | 5 µg | 0.6% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.51 mg | 3% |
| Vitamin K C | 6.4 µg | 5% |
| Thiamin (B1) C | 1 mg | 84% |
| Riboflavin (B2) C | 1 mg | 78% |
| Niacin (B3) C | 12.5 mg | 78% |
| Vitamin B6 C | 1.4 mg | 80% |
| Folate (B9) C | 526 µg | 132% |
| Vitamin B12 C | 1.8 µg | 75% |
| Choline C | 7.7 mg | 1% |
| Calcium C | 8 mg | 0.6% |
| Iron C | 9.9 mg | 55% |
| Magnesium C | 27 mg | 6% |
| Phosphorus C | 83 mg | 7% |
| Potassium C | 97 mg | 2% |
| Zinc C | 0.65 mg | 6% |
| Copper C | 0.074 mg | 8% |
| Selenium C | 7.6 µg | 14% |
% 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 4%
- Carbohydrates 83%
- Fat 13%
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
- Protein4.3 gin the lowest quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 5.8 g)
- Fiber2.7 gin the lowest quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 5 g)
- Sugars42.8 gin the top quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 32.4 g)
- Fat5.5 gin the top quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 4.2 g)
- Saturated fat1.5 gin the top quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 0.65 g)
- Sodium701 mgin the top quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 526 mg)
- Protein per 100 kcal1.1 gprotein density, useful for comparing foods with different calorie levels
- Water5.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.6 g |
|---|---|
| Polyunsaturated fat C | 1.9 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 | 1.8 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 | 0.002 g |
| SFA 14:0 C | 0.003 g |
| SFA 16:0 C | 0.5 g |
| SFA 18:0 C | 0.95 g |
| MUFA 18:1 C | 1.6 g |
| PUFA 18:3 C | 0.086 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.005 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0.002 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 41 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 703 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 26 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 5.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 300 µg |
| Folate, food C | 16 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 1.8 µg |
Other forms of Cereal
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereal, cooked, NFS Cooked | 64 | 2.2 g | 11.4 g | 1.1 g |
| Cereal, ready-to-eat, NFS | 379 | 7.7 g | 77.7 g | 4 g |
| Cereal, O's, flavored | 385 | 8.6 g | 76 g | 5.4 g |
| Cereal, O's, plain | 374 | 12.4 g | 67.9 g | 6.2 g |
| Cereal, chocolate puffs | 388 | 5.4 g | 81 g | 5 g |
| Cereal, cinnamon toast | 414 | 5.9 g | 75.2 g | 9.9 g |
| Cereal, chocolate crispy | 380 | 5.4 g | 81.8 g | 4.2 g |
| Cereal, corn squares | 369 | 7.9 g | 77.1 g | 2.6 g |
| Cereal, corn flakes, plain | 365 | 6.4 g | 79.5 g | 1.6 g |
| Cereal, corn puffs | 371 | 7.7 g | 77.8 g | 2.6 g |
| Cereal, rice crispy, plain | 358 | 7 g | 79.8 g | 1.2 g |
| Cereal, bran flakes, plain | 361 | 9.7 g | 75 g | 2.4 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 |
|---|---|---|---|---|
| Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP | 406 | 4.5 g | 85 g | 6.1 g |
| Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch | 402 | 4.4 g | 85.1 g | 5.7 g |
| Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH | 401 | 3.6 g | 81.6 g | 5.3 g |
| Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | 398 | 4.4 g | 85.5 g | 5.1 g |
| Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES | 397 | 4.5 g | 85.9 g | 4.8 g |
| Cereals ready-to-eat, QUAKER, Christmas Crunch | 397 | 4.4 g | 85.9 g | 4.8 g |
| Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S | 412 | 3.9 g | 83.7 g | 7.6 g |
| Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH | 396 | 4.2 g | 86.6 g | 4.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereal?
100 g of cereal has 398 kcal. 1 cup (35 g): about 139 kcal. 1 prepackaged single serving (30 g): about 119 kcal.
How much protein is in cereal?
Cereal contains 4.3 g of protein per 100 g (9% of the 50 g Daily Value), or 1.5 g in 1 cup (35 g). About 4% of its calories come from protein. Compared with other ready-to-eat cereal, higher sugar (>21.2g/100g), that is in the lowest quarter (median 5.8 g).
How many carbs are in cereal?
Cereal has 82.1 g of total carbohydrates per 100 g, including 2.7 g of fiber and 42.8 g of sugars.
How much fat is in cereal?
Cereal contains 5.5 g of fat per 100 g, of which 1.5 g is saturated (8% of the Daily Value).
What vitamins and minerals does cereal contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (132% DV), Thiamin (B1) (84% DV), Vitamin B6 (80% DV), Riboflavin (B2) (78% DV) and Niacin (B3) (78% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereal?
100 g contains 701 mg of sodium, 30% of the 2,300 mg Daily Value.
Does cereal have the same nutrition not specified and cooked?
No. Per 100 g, cereal, crunch has 398 kcal, while cereal, cooked, NFS has 64 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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2708447. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.