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

100 g of cereals ready-to-eat has 405 kcal. 1 cup (30 g): about 122 kcal.

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

Cereals ready-to-eat contains 3.3 g of protein per 100 g (7% of the 50 g Daily Value), or 1 g in 1 cup (30 g). About 3% 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 ready-to-eat?

Cereals ready-to-eat has 87.2 g of total carbohydrates per 100 g, including 3.8 g of fiber and 43.7 g of sugars.

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

Cereals ready-to-eat contains 3.5 g of fat per 100 g, of which 0.96 g is saturated (5% 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 Vitamin B12 (220% DV), Vitamin A (147% DV), Folate (B9) (147% DV), Riboflavin (B2) (115% DV) and Thiamin (B1) (110% DV). The full list is in the vitamins and minerals table above.

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

100 g contains 534 mg of sodium, 23% 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, chocolate-flavored frosted puffed corn has 405 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.

Calories in Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Generic food Breakfast Cereals

Cereals ready-to-eat, chocolate-flavored frosted puffed corn contains 405 kcal per 100 g. A typical serving of 1 cup (30 g) provides about 122 kcal.

Roughly 89% of its calories come from carbohydrates, with 8% from fat and 3% from protein (estimated with general energy factors).

That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).

100 g provides 220% of the Daily Value for Vitamin B12, 147% of the Daily Value for Vitamin A and 147% of the Daily Value for Folate (B9).

The data comes from USDA FoodData Central: SR Legacy.

405kcal per 100 g

3.3 gprotein

87.2 gcarbohydrates

3.5 gfat

122kcal in 1 cup (30 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	405 kcal
Total fat L	3.5 g	4%
Saturated fat C	0.96 g	5%
Cholesterol L	0 mg	0%
Sodium L	534 mg	23%
Total carbohydrates L	87.2 g	32%
Dietary fiber C	3.8 g	14%
Total sugars L	43.7 g
Protein L	3.3 g	7%
Vitamin A C	1,324 µg	147%
Vitamin C I	52.9 mg	59%
Vitamin D Z	0 µg	0%
Vitamin E C	0.11 mg	0.7%
Vitamin K I	0.6 µg	0.5%
Thiamin (B1) I	1.3 mg	110%
Riboflavin (B2) I	1.5 mg	115%
Niacin (B3) I	17.6 mg	110%
Pantothenic acid (B5) C	0.1 mg	2%
Vitamin B6 I	1.8 mg	104%
Folate (B9) C	587 µg	147%
Vitamin B12 I	5.3 µg	220%
Choline I	4.5 mg	0.8%
Calcium I	70 mg	5%
Iron L	15.9 mg	88%
Magnesium C	36 mg	9%
Phosphorus L	141 mg	11%
Potassium L	176 mg	4%
Zinc C	0.56 mg	5%
Copper C	0.24 mg	27%
Manganese C	0.25 mg	11%
Selenium I	6.5 µg	12%

% 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 3%
Carbohydrates 89%
Fat 8%

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

Protein3.3 gin the lowest quarter of breakfast cereals (median 8.5 g)
Fiber3.8 gbelow the median for breakfast cereals (median 5 g)
Sugars43.7 gin the top quarter of breakfast cereals (median 18.4 g)
Fat3.5 gbelow the median for breakfast cereals (median 3.7 g)
Saturated fat0.96 gabove the median for breakfast cereals (median 0.63 g)
Sodium534 mgabove the median for breakfast cereals (median 344 mg)
Protein per 100 kcal0.82 gprotein density, useful for comparing foods with different calorie levels
Water3.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	2.1 g
Polyunsaturated fat C	0.23 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	0.49 g
SFA 18:0 C	0.46 g
MUFA 18:1 C	2.1 g
PUFA 18:3 C	0.008 g
PUFA 20:4 C	0 g
MUFA 16:1 C	0.001 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 (7)

Beta-carotene I	0 µg
Lycopene I	0 µg
Lutein + zeaxanthin I	0 µg
Retinol C	1,324 µg
Carotene, alpha I	0 µg
Vitamin D (D2 + D3), International Units Z	0 IU
Cryptoxanthin, beta I	0 µg

Other components (11)

Water C	3.4 g
Alcohol Z	0 g
Caffeine C	4 mg
Ash L	2.3 g
Theobromine C	136 mg
Energy L	1,695 kJ
Vitamin A, IU I	4,409 IU
Folic acid C	334 µg
Folate, food C	19 µg
Vitamin E, added Z	0 mg
Vitamin B-12, added C	5.3 µg

Food	Calories	Protein	Carbs	Fat
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

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Cereal, crunch	398	4.3 g	82.1 g	5.5 g
Cereal, flavored puffs	380	5.7 g	83.8 g	2.2 g
Cereal, rice crispy, flavored	372	5 g	86 g	0.92 g
Cereal or granola bar, nonfat	342	5.9 g	77.6 g	0.9 g
Cereal, other, chocolate	384	5.4 g	81.4 g	4.6 g
Cereal, chocolate crispy	380	5.4 g	81.8 g	4.2 g
Breakfast bar, date, with yogurt coating	348	3.7 g	70.9 g	7.3 g
Cereal, chocolate puffs	388	5.4 g	81 g	5 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 172973. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

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