Calories in Cereals ready-to-eat, POST, GRAPE-NUTS Cereal
Generic food Breakfast Cereals
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 361 kcal per 100 g. A 0.5 cup, 1 NLEA serving (58 g) provides about 209 kcal.
Roughly 84% of its calories come from carbohydrates, with 12% from protein and 4% 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 156% of the Daily Value for iron, 143% of the Daily Value for Folate (B9) and 141% of the Daily Value for manganese.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 361 kcal | |
| Total fat I | 1.8 g | 2% |
| Saturated fat I | 0.34 g | 2% |
| Trans fat I | 0 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium I | 465 mg | 20% |
| Total carbohydrates I | 80.5 g | 29% |
| Dietary fiber I | 13 g | 46% |
| Total sugars I | 8.9 g | |
| Protein I | 11.2 g | 22% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C I | 0.1 mg | 0.1% |
| Vitamin D I | 0 µg | 0% |
| Vitamin E C | 0.62 mg | 4% |
| Vitamin K C | 2 µg | 2% |
| Thiamin (B1) I | 0.65 mg | 54% |
| Riboflavin (B2) I | 0.12 mg | 9% |
| Niacin (B3) I | 8.6 mg | 54% |
| Pantothenic acid (B5) M | 0.87 mg | 17% |
| Vitamin B6 I | 0.86 mg | 51% |
| Folate (B9) C | 573 µg | 143% |
| Vitamin B12 I | 0 µg | 0% |
| Choline C | 31.9 mg | 6% |
| Calcium I | 32 mg | 2% |
| Iron I | 28 mg | 156% |
| Magnesium I | 124 mg | 30% |
| Phosphorus I | 467 mg | 37% |
| Potassium I | 400 mg | 9% |
| Zinc I | 2.1 mg | 19% |
| Copper I | 0.34 mg | 38% |
| Manganese M | 3.2 mg | 141% |
| Selenium M | 9.1 µg | 17% |
% 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 12%
- Carbohydrates 84%
- Fat 4%
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
- Protein11.2 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber13 gin the top quarter of breakfast cereals (median 5 g)
- Sugars8.9 gbelow the median for breakfast cereals (median 18.4 g)
- Fat1.8 gbelow the median for breakfast cereals (median 3.7 g)
- Saturated fat0.34 gbelow the median for breakfast cereals (median 0.63 g)
- Sodium465 mgabove the median for breakfast cereals (median 344 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water3.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 0.21 g |
|---|---|
| Polyunsaturated fat I | 0.78 g |
Individual fatty acids (32)
| 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 | 0.72 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 | 0.002 g |
| SFA 14:0 C | 0.004 g |
| SFA 16:0 C | 0.31 g |
| SFA 18:0 C | 0.014 g |
| SFA 20:0 C | 0 g |
| MUFA 18:1 C | 0.19 g |
| PUFA 18:3 C | 0.061 g |
| PUFA 20:4 C | 0 g |
| SFA 22:0 C | 0 g |
| MUFA 14:1 C | 0 g |
| MUFA 16:1 C | 0.003 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.004 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
| SFA 15:0 C | 0 g |
| SFA 17:0 C | 0 g |
| SFA 24:0 C | 0 g |
| MUFA 24:1 c C | 0 g |
| PUFA 20:2 n-6 c,c C | 0 g |
| MUFA 17:1 C | 0 g |
| PUFA 20:3 C | 0 g |
| MUFA 15:1 C | 0 g |
| PUFA 21:5 C | 0 g |
| PUFA 22:4 C | 0 g |
Carotenoids (8)
| Beta-carotene C | 2 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 166 µg |
| Retinol C | 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 | 3.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 3 g |
| Theobromine C | 0 mg |
| Energy I | 1,511 kJ |
| Vitamin A, IU I | 4 IU |
| Folic acid C | 326 µg |
| Folate, food C | 19 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cereals ready-to-eat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| 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 |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereal, wheat squares | 356 | 10.5 g | 75 g | 1.5 g |
| Cereal, wheat flakes | 359 | 10.1 g | 76.3 g | 1.5 g |
| Cereal, shredded wheat, plain | 358 | 11.9 g | 73.8 g | 1.7 g |
| Cereal, O's, plain | 374 | 12.4 g | 67.9 g | 6.2 g |
| Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | 358 | 11.3 g | 69.5 g | 6.1 g |
| Cereal, corn puffs | 371 | 7.7 g | 77.8 g | 2.6 g |
| Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | 350 | 8.8 g | 79.4 g | 1.9 g |
| Cereal, other, plain | 370 | 9.4 g | 73.7 g | 3.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereals ready-to-eat?
100 g of cereals ready-to-eat has 361 kcal. 0.5 cup, 1 NLEA serving (58 g): about 209 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 6.5 g in 0.5 cup, 1 NLEA serving (58 g). About 12% 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 80.5 g of total carbohydrates per 100 g, including 13 g of fiber and 8.9 g of sugars.
How much fat is in cereals ready-to-eat?
Cereals ready-to-eat contains 1.8 g of fat per 100 g, of which 0.34 g is saturated (2% 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 iron (156% DV), Folate (B9) (143% DV), manganese (141% DV), Thiamin (B1) (54% DV) and Niacin (B3) (54% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals ready-to-eat?
100 g contains 465 mg of sodium, 20% 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, POST, GRAPE-NUTS Cereal has 361 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.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 171647. 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.