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Calories in Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Generic food Breakfast Cereals

Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contains 467 kcal per 100 g. A 0.75 cup, 1 NLEA serving (55 g) provides about 257 kcal.

Roughly 56% of its calories come from carbohydrates, with 35% from fat and 9% from protein (estimated with general energy factors).

That is more 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 26% of the Daily Value for phosphorus, 22% of the Daily Value for iron and 22% of the Daily Value for Vitamin K.

The data comes from USDA FoodData Central: SR Legacy.

467kcal per 100 g
11.2 gprotein
66.1 gcarbohydrates
18.3 gfat
257kcal in 0.75 cup, 1 NLEA serving (55 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories I 467 kcal
Total fat I 18.3 g 23%
Saturated fat I 2.8 g 14%
Trans fat I 0 g
Cholesterol I 0 mg 0%
Sodium I 74 mg 3%
Total carbohydrates I 66.1 g 24%
Dietary fiber I 8.4 g 30%
Total sugars I 18.2 g
Protein I 11.2 g 22%
Vitamin A C 0 µg0%
Vitamin C I 0.3 mg0.3%
Vitamin D I 0 µg0%
Vitamin E I 0.89 mg6%
Vitamin K I 26.2 µg22%
Thiamin (B1) I 0.12 mg10%
Riboflavin (B2) I 0.01 mg0.8%
Niacin (B3) I 0.2 mg1%
Pantothenic acid (B5) I 0.1 mg2%
Vitamin B6 I 0.03 mg2%
Folate (B9) C 15 µg4%
Vitamin B12 I 0 µg0%
Choline I 3.7 mg0.7%
Calcium I 51 mg4%
Iron I 4 mg22%
Magnesium I 40 mg10%
Phosphorus I 323 mg26%
Potassium I 291 mg6%
Zinc I 0.4 mg4%
Copper I 0.08 mg9%
Manganese I 0.12 mg5%
Selenium I 1.2 µg2%
Fluoride I 10 µg

% 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: 56%Fat: 35%467kcal / 100 g
  • Protein 9%
  • Carbohydrates 56%
  • Fat 35%

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

Phosphorus26%Iron22%Vitamin K22%Thiamin (B1)10%Magnesium10%Copper9%Potassium6%Vitamin E6%Manganese5%Calcium4%

Nutritional insights

  • Protein11.2 gin the top quarter of breakfast cereals (median 8.5 g)
  • Fiber8.4 gabove the median for breakfast cereals (median 5 g)
  • Sugars18.2 gbelow the median for breakfast cereals (median 18.4 g)
  • Fat18.3 gin the top quarter of breakfast cereals (median 3.7 g)
  • Saturated fat2.8 gin the top quarter of breakfast cereals (median 0.63 g)
  • Sodium74 mgbelow the median for breakfast cereals (median 344 mg)
  • Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
  • Water3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat I4 g
Polyunsaturated fat I8.6 g
Individual fatty acids (21)
EPA (omega-3, 20:5 n-3) C0 g
DHA (omega-3, 22:6 n-3) C0 g
ALA (omega-3, 18:3 n-3) I1.6 g
Linoleic acid (omega-6, 18:2) ?6.9 g
SFA 4:0 C0 g
SFA 6:0 C0 g
SFA 8:0 C0 g
SFA 10:0 C0 g
SFA 12:0 C0.012 g
SFA 14:0 C0.012 g
SFA 16:0 C1.9 g
SFA 18:0 C0.69 g
MUFA 18:1 C4 g
PUFA 18:3 ?1.6 g
PUFA 20:4 C0.008 g
MUFA 16:1 C0.01 g
PUFA 18:4 C0 g
MUFA 20:1 C0.023 g
MUFA 22:1 C0.001 g
PUFA 22:5 n-3 (DPA) C0 g
PUFA 18:2 n-6 c,c I6.9 g
Carotenoids (7)
Beta-carotene I0 µg
Lycopene C0 µg
Lutein + zeaxanthin C143 µg
Retinol I0 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units I0 IU
Cryptoxanthin, beta C0 µg
Other components (11)
Water I3 g
Alcohol I0 g
Caffeine Z0 mg
Ash C1.3 g
Theobromine Z0 mg
Energy I1,955 kJ
Vitamin A, IU C0 IU
Folic acid Z0 µg
Folate, food I15 µg
Vitamin E, added C0 mg
Vitamin B-12, added C0 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, granola 420 9.8 g 67.4 g 13 g
Cereal or granola bar (General Mills Nature Valley Crunchy Granola Bar) 471 10.1 g 64.4 g 19.8 g
Cereal or Granola bar, NFS 471 10.1 g 64.4 g 19.8 g
Cereal or granola bar, peanuts, oats, sugar, wheat germ 471 10.1 g 64.4 g 19.8 g
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar 376 10.2 g 71.6 g 7.5 g
Cereal or granola bar (Quaker Chewy 25% Less Sugar Granola Bar) 412 5.6 g 69.4 g 12.5 g
Cereal or granola bar, reduced sugar, NFS 412 5.6 g 69.4 g 12.5 g
Cereal or granola bar (Quaker Granola Bites) 451 7.2 g 66.3 g 17.5 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 174654. 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 467 kcal. 0.75 cup, 1 NLEA serving (55 g): about 257 kcal.

Is cereals ready-to-eat high in protein?

Cereals ready-to-eat contains 11.2 g of protein per 100 g (22% of the 50 g Daily Value), or 6.2 g in 0.75 cup, 1 NLEA serving (55 g). About 9% 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 cereals ready-to-eat?

Cereals ready-to-eat has 66.1 g of total carbohydrates per 100 g, including 8.4 g of fiber and 18.2 g of sugars.

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

Cereals ready-to-eat contains 18.3 g of fat per 100 g, of which 2.8 g is saturated (14% 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 phosphorus (26% DV), iron (22% DV), Vitamin K (22% DV) and Thiamin (B1) (10% DV). The full list is in the vitamins and minerals table above.

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

100 g contains 74 mg of sodium, 3% 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, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola has 467 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.