EN

Calories in Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Generic food Breakfast Cereals

Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contains 47 kcal per 100 g. A 1 serving, 3 T dry cereal plus 1 cup water (268 g) provides about 126 kcal.

Roughly 85% of its calories come from carbohydrates, with 13% from protein and 2% from fat (estimated with general energy factors).

That is less energy than the typical item in breakfast cereals on FoodFactly, where the median is 371 kcal per 100 g across 195 foods.

100 g provides 31% of the Daily Value for iron, 17% of the Daily Value for Niacin (B3) and 16% of the Daily Value for Vitamin B6.

The data comes from USDA FoodData Central: SR Legacy.

47kcal per 100 g
1.4 gprotein
9.2 gcarbohydrates
0.1 gfat
126kcal in 1 serving, 3 T dry cereal plus 1 cup water (268 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories I 47 kcal
Total fat I 0.1 g 0.1%
Saturated fat I 0.03 g 0.2%
Cholesterol I 0 mg 0%
Sodium I 1 mg 0%
Total carbohydrates C 9.2 g 3%
Dietary fiber I 0.4 g 1%
Total sugars I 2.2 g
Protein I 1.4 g 3%
Vitamin A C 0 µg0%
Vitamin C I 0 mg0%
Vitamin D I 0 µg0%
Vitamin E I 0.27 mg2%
Vitamin K I 0 µg0%
Thiamin (B1) I 0.15 mg13%
Riboflavin (B2) I 0.15 mg12%
Niacin (B3) I 2.7 mg17%
Vitamin B6 I 0.27 mg16%
Vitamin B12 I 0 µg0%
Calcium I 49 mg4%
Iron I 5.6 mg31%
Magnesium I 4 mg1%
Phosphorus I 16 mg1%
Potassium I 32 mg0.7%
Zinc I 0.2 mg2%

% 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: 13%Carbohydrates: 85%Fat: 2%47kcal / 100 g
  • Protein 13%
  • Carbohydrates 85%
  • Fat 2%

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

Iron31%Niacin (B3)17%Vitamin B616%Thiamin (B1)13%Riboflavin (B2)12%Calcium4%Zinc2%Vitamin E2%Phosphorus1%Magnesium1%

Nutritional insights

  • Protein1.4 gin the lowest quarter of breakfast cereals (median 8.5 g)
  • Fiber0.4 gin the lowest quarter of breakfast cereals (median 5 g)
  • Sugars2.2 gbelow the median for breakfast cereals (median 18.4 g)
  • Fat0.1 gin the lowest quarter of breakfast cereals (median 3.7 g)
  • Saturated fat0.03 gin the lowest quarter of breakfast cereals (median 0.63 g)
  • Sodium1 mgin the lowest quarter of breakfast cereals (median 344 mg)
  • Protein per 100 kcal2.9 gprotein density, useful for comparing foods with different calorie levels
  • Water89.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat I0.01 g
Polyunsaturated fat I0.02 g
Carotenoids (2)
Vitamin D (D2 + D3), International Units I0 IU
Vitamin D3 (cholecalciferol) I0 µg
Other components (5)
Water I89.2 g
Caffeine I0 mg
Ash C0.26 g
Energy I199 kJ
Vitamin A, IU I0 IU

Other forms of Cereals

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

FoodCaloriesProteinCarbsFat
Cereals, corn grits, white, regular and quick, enriched, dry Dried or dry 370 7.7 g 79.1 g 1.8 g
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt Cooked 71 1.7 g 14.8 g 0.46 g
Cereals, QUAKER, corn grits, instant, plain, dry Dried or dry 343 7.3 g 78.4 g 2.1 g
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt Cooked 50 1.4 g 10.5 g 0.21 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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt Cooked 55 1.8 g 10.9 g 0.34 g
Cereals, CREAM OF WHEAT, instant, dry Dried or dry 366 10.6 g 75.5 g 1.4 g
Cereals, oats, instant, fortified, plain, dry Dried or dry 362 11.9 g 69.5 g 6.9 g
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) Cooked 68 2.4 g 11.7 g 1.4 g
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry Dried or dry 366 8.6 g 76.7 g 4.6 g
Cereals, oats, instant, fortified, with cinnamon and spice, dry Dried or dry 369 9.5 g 76.1 g 4.8 g
Cereals, WHEATENA, dry Dried or dry 357 13.1 g 75.6 g 2.9 g

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

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Cream of wheat, regular or quick, made with water, no added fat 51 1.5 g 10.6 g 0.21 g
Cornmeal mush, no added fat 58 1.1 g 12.5 g 0.28 g
Grits, regular or quick, made with water, no added fat 58 1.2 g 12.4 g 0.28 g
Cream of wheat, NFS 65 1.4 g 10.4 g 1.8 g
Cream of wheat, regular or quick, made with water, fat added 65 1.4 g 10.4 g 1.8 g
Cream of wheat, instant, made with water, no added fat 67 1.5 g 14.4 g 0.21 g
Cornmeal mush, NS as to fat 71 1.1 g 12.2 g 1.8 g
Cornmeal mush, fat added 71 1.1 g 12.2 g 1.8 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 173004. 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.

Frequently asked questions

How many calories are in cereals?

100 g of cereals has 47 kcal. 1 serving, 3 T dry cereal plus 1 cup water (268 g): about 126 kcal.

How much protein is in cereals?

Cereals contains 1.4 g of protein per 100 g (3% of the 50 g Daily Value), or 3.7 g in 1 serving, 3 T dry cereal plus 1 cup water (268 g). About 13% of its calories come from protein. Compared with other breakfast cereals, that is in the lowest quarter (median 8.5 g).

How many carbs are in cereals?

Cereals has 9.2 g of total carbohydrates per 100 g, including 0.4 g of fiber and 2.2 g of sugars.

How much fat is in cereals?

Cereals contains 0.1 g of fat per 100 g, of which 0.03 g is saturated (0.2% of the Daily Value).

What vitamins and minerals does cereals contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (31% DV), Niacin (B3) (17% DV), Vitamin B6 (16% DV), Thiamin (B1) (13% DV) and Riboflavin (B2) (12% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cereals?

100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.

Does cereals have the same nutrition not specified and dried or dry?

No. Per 100 g, cereals, MALT-O-MEAL, chocolate, prepared with water, without salt has 47 kcal, while cereals, corn grits, white, regular and quick, enriched, dry has 370 kcal. Processing 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.