Calories in Cereal, O's, multigrain
Generic food Breakfast Cereals
Cereal, O's, multigrain contains 373 kcal per 100 g. A 1 prepackaged single serving (30 g) provides about 112 kcal.
Roughly 82% of its calories come from carbohydrates, with 9% from protein and 9% from fat (estimated with general energy factors).
That is close to the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) on FoodFactly (368 kcal per 100 g).
100 g provides 268% of the Daily Value for Thiamin (B1), 259% of the Daily Value for iron and 253% of the Daily Value for Folate (B9).
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 | 373 kcal | |
| Total fat C | 3.8 g | 5% |
| Saturated fat C | 0.62 g | 3% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 385 mg | 17% |
| Total carbohydrates C | 76.2 g | 28% |
| Dietary fiber C | 10.9 g | 39% |
| Total sugars C | 20.5 g | |
| Protein C | 8.5 g | 17% |
| Vitamin A C | 3 µg | 0.3% |
| Vitamin C C | 22.6 mg | 25% |
| Vitamin D C | 4.9 µg | 25% |
| Vitamin E C | 0.24 mg | 2% |
| Vitamin K C | 1 µg | 0.8% |
| Thiamin (B1) C | 3.2 mg | 268% |
| Riboflavin (B2) C | 3.3 mg | 252% |
| Niacin (B3) C | 40.1 mg | 251% |
| Vitamin B6 C | 4.3 mg | 251% |
| Folate (B9) C | 1,010 µg | 253% |
| Vitamin B12 C | 5.9 µg | 245% |
| Choline C | 22.2 mg | 4% |
| Calcium C | 342 mg | 26% |
| Iron C | 46.6 mg | 259% |
| Magnesium C | 77 mg | 18% |
| Phosphorus C | 230 mg | 18% |
| Potassium C | 217 mg | 5% |
| Zinc C | 2 mg | 18% |
| Copper C | 0.22 mg | 25% |
| Selenium C | 17.2 µg | 31% |
% 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 9%
- Carbohydrates 82%
- Fat 9%
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
- Protein8.5 gbelow the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 9.5 g)
- Fiber10.9 gin the top quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 8.4 g)
- Sugars20.5 gin the top quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 12.6 g)
- Fat3.8 gabove the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 2.5 g)
- Saturated fat0.62 gin the top quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 0.33 g)
- Sodium385 mgin the lowest quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 517 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water8.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.1 g |
|---|---|
| Polyunsaturated fat C | 1.4 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 | 1.3 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 | 0.01 g |
| SFA 14:0 C | 0.006 g |
| SFA 16:0 C | 0.52 g |
| SFA 18:0 C | 0.04 g |
| MUFA 18:1 C | 1.1 g |
| PUFA 18:3 C | 0.057 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.006 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 (6)
| Beta-carotene C | 24 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 488 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 15 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 8.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 580 µg |
| Folate, food C | 24 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 5.9 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, crunch | 398 | 4.3 g | 82.1 g | 5.5 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 |
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, MOM'S BEST, Sweetened WHEAT-FULS | 373 | 8.2 g | 80.9 g | 1.8 g |
| Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | 354 | 9.1 g | 81.8 g | 1.9 g |
| Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | 350 | 8.8 g | 79.4 g | 1.9 g |
| Cereals ready-to-eat, POST, Honey Nut Shredded Wheat | 373 | 8.5 g | 83.6 g | 2.9 g |
| Cereals ready-to-eat, ALPEN | 352 | 11.2 g | 75.7 g | 3.3 g |
| Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | 376 | 7.6 g | 80.1 g | 5.6 g |
| Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | 385 | 7.1 g | 76.2 g | 5.6 g |
| Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | 358 | 10.3 g | 72.2 g | 5.6 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 373 kcal. 1 prepackaged single serving (30 g): about 112 kcal. 1 cup (30 g): about 112 kcal.
How much protein is in cereal?
Cereal contains 8.5 g of protein per 100 g (17% of the 50 g Daily Value), or 2.6 g in 1 prepackaged single serving (30 g). About 9% of its calories come from protein. Compared with other ready-to-eat cereal, lower sugar (=<21.2g/100g), that is below the median (median 9.5 g).
How many carbs are in cereal?
Cereal has 76.2 g of total carbohydrates per 100 g, including 10.9 g of fiber and 20.5 g of sugars.
How much fat is in cereal?
Cereal contains 3.8 g of fat per 100 g, of which 0.62 g is saturated (3% of the Daily Value).
What vitamins and minerals does cereal contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (268% DV), iron (259% DV), Folate (B9) (253% DV), Riboflavin (B2) (252% DV) and Vitamin B6 (251% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereal?
100 g contains 385 mg of sodium, 17% of the 2,300 mg Daily Value.
Does cereal have the same nutrition not specified and cooked?
No. Per 100 g, cereal, O's, multigrain has 373 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 2708468. 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.