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Calories in Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS

Generic food Breakfast Cereals

Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS contains 387 kcal per 100 g. A typical serving of 1 cup (30 g) provides about 116 kcal.

Roughly 85% of its calories come from carbohydrates, with 8% from fat and 7% 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 280% of the Daily Value for Folate (B9), 208% of the Daily Value for Vitamin B12 and 167% of the Daily Value for iron.

The data comes from USDA FoodData Central: SR Legacy.

387kcal per 100 g
6.9 gprotein
82.8 gcarbohydrates
3.5 gfat
116kcal in 1 cup (30 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories I 387 kcal
Total fat I 3.5 g 5%
Saturated fat I 0.72 g 4%
Trans fat L 0 g
Cholesterol I 0 mg 0%
Sodium I 667 mg 29%
Total carbohydrates I 82.8 g 30%
Dietary fiber I 4.9 g 18%
Total sugars I 40.9 g
Protein I 6.9 g 14%
Vitamin A C 500 µg56%
Vitamin C I 20 mg22%
Vitamin D I 3.3 µg17%
Vitamin E C 0.2 mg1%
Vitamin K C 0.9 µg0.8%
Thiamin (B1) I 1.3 mg104%
Riboflavin (B2) I 1.4 mg108%
Niacin (B3) I 16.7 mg104%
Vitamin B6 I 1.7 mg98%
Folate (B9) C 1,120 µg280%
Vitamin B12 I 5 µg208%
Choline C 19.4 mg4%
Calcium I 333 mg26%
Iron I 30 mg167%
Magnesium I 71 mg17%
Phosphorus I 232 mg19%
Potassium I 186 mg4%
Zinc I 12.5 mg114%
Copper C 0.2 mg22%
Selenium C 14.6 µg27%

% 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: 7%Carbohydrates: 85%Fat: 8%387kcal / 100 g
  • Protein 7%
  • Carbohydrates 85%
  • 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

Folate (B9)280%Vitamin B12208%Iron167%Zinc114%Riboflavin (B2)108%Niacin (B3)104%Thiamin (B1)104%Vitamin B698%Vitamin A56%Selenium27%

Nutritional insights

  • Protein6.9 gbelow the median for breakfast cereals (median 8.5 g)
  • Fiber4.9 gbelow the median for breakfast cereals (median 5 g)
  • Sugars40.9 gin the top quarter of breakfast cereals (median 18.4 g)
  • Fat3.5 gbelow the median for breakfast cereals (median 3.7 g)
  • Saturated fat0.72 gabove the median for breakfast cereals (median 0.63 g)
  • Sodium667 mgin the top quarter of breakfast cereals (median 344 mg)
  • Protein per 100 kcal1.8 gprotein density, useful for comparing foods with different calorie levels
  • Water2.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat I1.4 g
Polyunsaturated fat I1.3 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) C0 g
DHA (omega-3, 22:6 n-3) C0 g
Linoleic acid (omega-6, 18:2) C1.2 g
SFA 4:0 C0 g
SFA 6:0 C0 g
SFA 8:0 C0 g
SFA 10:0 C0 g
SFA 12:0 C0.013 g
SFA 14:0 C0.007 g
SFA 16:0 C0.61 g
SFA 18:0 C0.039 g
MUFA 18:1 C1.4 g
PUFA 18:3 C0.056 g
PUFA 20:4 C0 g
MUFA 16:1 C0.007 g
PUFA 18:4 C0 g
MUFA 20:1 C0 g
MUFA 22:1 C0 g
PUFA 22:5 n-3 (DPA) C0 g
Carotenoids (8)
Beta-carotene C0 µg
Lycopene C0 µg
Lutein + zeaxanthin C76 µg
Retinol C500 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units I133 IU
Vitamin D3 (cholecalciferol) I3.3 µg
Cryptoxanthin, beta C0 µg
Other components (11)
Water I2.2 g
Alcohol C0 g
Caffeine I0 mg
Ash C4.6 g
Theobromine C0 mg
Energy I1,620 kJ
Vitamin A, IU I1,667 IU
Folic acid C648 µg
Folate, food C19 µg
Vitamin E, added Z0 mg
Vitamin B-12, added C5 µg

Other forms of Cereals ready-to-eat

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

FoodCaloriesProteinCarbsFat
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

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

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
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, other, chocolate 384 5.4 g 81.4 g 4.6 g
Cereal, chocolate puffs 388 5.4 g 81 g 5 g
Cereal or granola bar, nonfat 342 5.9 g 77.6 g 0.9 g
Cereal, chocolate crispy 380 5.4 g 81.8 g 4.2 g
Cereal, frosted oats with marshmallows 372 8.2 g 76.6 g 4.1 g
Cereal, rice crispy, flavored 372 5 g 86 g 0.92 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 173909. 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 ready-to-eat?

100 g of cereals ready-to-eat has 387 kcal. 1 cup (30 g): about 116 kcal.

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

Cereals ready-to-eat contains 6.9 g of protein per 100 g (14% of the 50 g Daily Value), or 2.1 g in 1 cup (30 g). About 7% of its calories come from protein. Compared with other breakfast cereals, that is below the median (median 8.5 g).

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

Cereals ready-to-eat has 82.8 g of total carbohydrates per 100 g, including 4.9 g of fiber and 40.9 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 0.72 g is saturated (4% 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 Folate (B9) (280% DV), Vitamin B12 (208% DV), iron (167% DV), zinc (114% DV) and Riboflavin (B2) (108% DV). The full list is in the vitamins and minerals table above.

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

100 g contains 667 mg of sodium, 29% 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, MALT-O-MEAL, MARSHMALLOW MATEYS has 387 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.