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Calories in Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Generic food Breakfast Cereals

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contains 403 kcal per 100 g. A 0.75 cup, 1 NLEA serving (52 g) provides about 210 kcal.

Roughly 69% of its calories come from carbohydrates, with 22% from fat and 9% 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 121% of the Daily Value for Vitamin B12, 96% of the Daily Value for iron and 79% of the Daily Value for Folate (B9).

The data comes from USDA FoodData Central: SR Legacy.

403kcal per 100 g
9 gprotein
73 gcarbohydrates
10.5 gfat
210kcal in 0.75 cup, 1 NLEA serving (52 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories I 403 kcal
Total fat I 10.5 g 13%
Saturated fat I 1 g 5%
Trans fat I 0.1 g
Cholesterol I 0 mg 0%
Sodium I 287 mg 12%
Total carbohydrates I 73 g 27%
Dietary fiber I 9.7 g 35%
Total sugars I 15.4 g
Protein I 9 g 18%
Vitamin A C 430 µg48%
Vitamin C I 0.2 mg0.2%
Vitamin D I 1.9 µg10%
Vitamin E C 0.74 mg5%
Vitamin K C 2.2 µg2%
Thiamin (B1) I 0.7 mg58%
Riboflavin (B2) I 0.8 mg62%
Niacin (B3) I 9.6 mg60%
Vitamin B6 I 1 mg59%
Folate (B9) C 314 µg79%
Vitamin B12 I 2.9 µg121%
Choline C 28.8 mg5%
Calcium I 39 mg3%
Iron I 17.3 mg96%
Magnesium I 98 mg23%
Phosphorus I 296 mg24%
Potassium I 337 mg7%
Zinc I 2.3 mg21%
Copper I 0.4 mg44%
Selenium C 41.8 µg76%

% 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: 69%Fat: 22%403kcal / 100 g
  • Protein 9%
  • Carbohydrates 69%
  • Fat 22%

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

Vitamin B12121%Iron96%Folate (B9)79%Selenium76%Riboflavin (B2)62%Niacin (B3)60%Vitamin B659%Thiamin (B1)58%Vitamin A48%Copper44%

Nutritional insights

  • Protein9 gabove the median for breakfast cereals (median 8.5 g)
  • Fiber9.7 gin the top quarter of breakfast cereals (median 5 g)
  • Sugars15.4 gbelow the median for breakfast cereals (median 18.4 g)
  • Fat10.5 gin the top quarter of breakfast cereals (median 3.7 g)
  • Saturated fat1 gabove the median for breakfast cereals (median 0.63 g)
  • Sodium287 mgbelow the median for breakfast cereals (median 344 mg)
  • Protein per 100 kcal2.2 gprotein density, useful for comparing foods with different calorie levels
  • Water5.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat I5.8 g
Polyunsaturated fat I3.1 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) C2.9 g
SFA 4:0 C0 g
SFA 6:0 C0 g
SFA 8:0 C0 g
SFA 10:0 C0 g
SFA 12:0 C0.002 g
SFA 14:0 C0.002 g
SFA 16:0 C0.77 g
SFA 18:0 C0.2 g
MUFA 18:1 C5.8 g
PUFA 18:3 C0.17 g
PUFA 20:4 C0 g
MUFA 16:1 C0.003 g
PUFA 18:4 C0 g
MUFA 20:1 C0.036 g
MUFA 22:1 C0.001 g
PUFA 22:5 n-3 (DPA) C0 g
Carotenoids (8)
Beta-carotene C5 µg
Lycopene C0 µg
Lutein + zeaxanthin C137 µg
Retinol C430 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units I77 IU
Vitamin D3 (cholecalciferol) I1.9 µg
Cryptoxanthin, beta C1 µg
Other components (11)
Water I5.2 g
Alcohol C0 g
Caffeine C0 mg
Ash C2.1 g
Theobromine C0 mg
Energy I1,685 kJ
Vitamin A, IU I1,442 IU
Folic acid C173 µg
Folate, food C19 µg
Vitamin E, added Z0 mg
Vitamin B-12, added C2.9 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 Banana Nut Crunch 390 9.8 g 70.9 g 8.8 g
Cereals ready-to-eat, POST, ALPHA-BITS 389 10 g 80.3 g 4.6 g

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

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar 376 10.2 g 71.6 g 7.5 g
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar 358 10.3 g 72.2 g 5.6 g
Cereal, O's, NFS 379 10.5 g 72 g 5.8 g
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar 358 11.3 g 69.5 g 6.1 g
Cereal, oat squares 379 10.4 g 73.3 g 5.2 g
Cereal, granola 420 9.8 g 67.4 g 13 g
Cereal, O's, multigrain 373 8.5 g 76.2 g 3.8 g
Cereal, wheat flakes 359 10.1 g 76.3 g 1.5 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 169862. 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 403 kcal. 0.75 cup, 1 NLEA serving (52 g): about 210 kcal.

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

Cereals ready-to-eat contains 9 g of protein per 100 g (18% of the 50 g Daily Value), or 4.7 g in 0.75 cup, 1 NLEA serving (52 g). About 9% of its calories come from protein. Compared with other breakfast cereals, that is above the median (median 8.5 g).

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

Cereals ready-to-eat has 73 g of total carbohydrates per 100 g, including 9.7 g of fiber and 15.4 g of sugars.

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

Cereals ready-to-eat contains 10.5 g of fat per 100 g, of which 1 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 (121% DV), iron (96% DV), Folate (B9) (79% DV), selenium (76% DV) and Riboflavin (B2) (62% DV). The full list is in the vitamins and minerals table above.

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

100 g contains 287 mg of sodium, 12% 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, GREAT GRAINS Crunchy Pecan Cereal has 403 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.