Calories in Cereals, MALT-O-MEAL, original, plain, dry
Generic food Dried or dry Breakfast Cereals
Cereals, MALT-O-MEAL, original, plain, dry contains 365 kcal per 100 g. A 3 tbsp, 1 NLEA serving (35 g) provides about 128 kcal.
Roughly 85% of its calories come from carbohydrates, with 13% from protein and 2% 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 481% of the Daily Value for Folate (B9), 171% of the Daily Value for iron and 89% of the Daily Value for Niacin (B3).
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 365 kcal | |
| Total fat I | 0.7 g | 0.9% |
| Saturated fat I | 0.08 g | 0.4% |
| Trans fat L | 0 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium I | 0 mg | 0% |
| Total carbohydrates I | 77.3 g | 28% |
| Dietary fiber I | 2.1 g | 8% |
| Total sugars I | 0 g | |
| Protein I | 11.8 g | 24% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C I | 0 mg | 0% |
| Vitamin D I | 0 µg | 0% |
| Vitamin E I | 0.11 mg | 0.7% |
| Vitamin K I | 0.1 µg | 0.1% |
| Thiamin (B1) I | 1.1 mg | 89% |
| Riboflavin (B2) I | 0.73 mg | 56% |
| Niacin (B3) I | 14.3 mg | 89% |
| Vitamin B6 I | 1.1 mg | 66% |
| Folate (B9) C | 1,925 µg | 481% |
| Vitamin B12 I | 0 µg | 0% |
| Choline C | 3.6 mg | 0.7% |
| Calcium I | 286 mg | 22% |
| Iron I | 30.9 mg | 171% |
| Magnesium I | 16 mg | 4% |
| Phosphorus I | 157 mg | 13% |
| Potassium I | 100 mg | 2% |
| Zinc I | 0.57 mg | 5% |
| Copper C | 0.11 mg | 12% |
| Selenium C | 24.9 µg | 45% |
% 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%
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
- Protein11.8 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber2.1 gin the lowest quarter of breakfast cereals (median 5 g)
- Sugars0 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat0.7 gin the lowest quarter of breakfast cereals (median 3.7 g)
- Saturated fat0.08 gin the lowest quarter of breakfast cereals (median 0.63 g)
- Sodium0 mgin the lowest quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal3.2 gprotein density, useful for comparing foods with different calorie levels
- Water10.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 0.05 g |
|---|---|
| Polyunsaturated fat I | 0.25 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 | 0.23 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 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.069 g |
| SFA 18:0 C | 0.008 g |
| MUFA 18:1 C | 0.048 g |
| PUFA 18:3 C | 0.023 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 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 (8)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 14 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units I | 0 IU |
| Vitamin D3 (cholecalciferol) I | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water I | 10.4 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine I | 0 mg |
| Ash M | 0.6 g |
| Theobromine Z | 0 mg |
| Energy I | 1,527 kJ |
| Vitamin A, IU I | 0 IU |
| Folic acid C | 1,121 µg |
| Folate, food C | 19 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Cereals
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Millet, puffed | 354 | 13 g | 80 g | 3.4 g |
| Cereals ready-to-eat, wheat, puffed, fortified | 364 | 14.7 g | 79.6 g | 1.2 g |
| Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | 383 | 7 g | 87.8 g | 0.9 g |
| Cereals ready-to-eat, rice, puffed, fortified | 402 | 6.3 g | 89.8 g | 0.5 g |
| Cereal, rice squares | 357 | 7 g | 77.4 g | 2.2 g |
| Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice | 346 | 6.1 g | 86.4 g | 1.1 g |
| Cereal, corn flakes, plain | 365 | 6.4 g | 79.5 g | 1.6 g |
| Cereals ready-to-eat, RALSTON Corn Flakes | 384 | 5.9 g | 88 g | 0.91 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry cereals?
100 g of dried or dry cereals has 365 kcal. 3 tbsp, 1 NLEA serving (35 g): about 128 kcal.
Is dried or dry cereals high in protein?
Dried or dry cereals contains 11.8 g of protein per 100 g (24% of the 50 g Daily Value), or 4.1 g in 3 tbsp, 1 NLEA serving (35 g). About 13% 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 dried or dry cereals?
Dried or dry cereals has 77.3 g of total carbohydrates per 100 g, including 2.1 g of fiber and 0 g of sugars.
How much fat is in dried or dry cereals?
Dried or dry cereals contains 0.7 g of fat per 100 g, of which 0.08 g is saturated (0.4% of the Daily Value).
What vitamins and minerals does dried or dry cereals contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (481% DV), iron (171% DV), Niacin (B3) (89% DV), Thiamin (B1) (89% DV) and Vitamin B6 (66% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry cereals?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Does cereals have the same nutrition dried or dry and cooked?
No. Per 100 g, cereals, MALT-O-MEAL, original, plain, dry has 365 kcal, while cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt has 71 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.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 173903. 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.