Calories in Cereals ready-to-eat, Post, Waffle Crisp
Generic food Breakfast Cereals
Cereals ready-to-eat, Post, Waffle Crisp contains 390 kcal per 100 g. A 1 cup, 1 NLEA serving (30 g) provides about 117 kcal.
Roughly 82% of its calories come from carbohydrates, with 11% 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 208% of the Daily Value for Vitamin B12, 138% of the Daily Value for Folate (B9) and 108% of the Daily Value for Riboflavin (B2).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 390 kcal | |
| Total fat I | 5 g | 6% |
| Saturated fat I | 0.9 g | 5% |
| Trans fat I | 0.5 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium I | 596 mg | 26% |
| Total carbohydrates I | 83 g | 30% |
| Dietary fiber I | 4.4 g | 16% |
| Total sugars I | 34.7 g | |
| Protein I | 6.6 g | 13% |
| Vitamin A C | 740 µg | 82% |
| Vitamin C I | 0 mg | 0% |
| Vitamin D I | 3.3 µg | 17% |
| Vitamin E C | 0.4 mg | 3% |
| Vitamin K C | 1.2 µg | 1% |
| Thiamin (B1) I | 1.3 mg | 104% |
| Riboflavin (B2) I | 1.4 mg | 108% |
| Niacin (B3) I | 16.7 mg | 104% |
| Vitamin B6 I | 1.7 mg | 100% |
| Folate (B9) C | 553 µg | 138% |
| Vitamin B12 I | 5 µg | 208% |
| Choline C | 15.5 mg | 3% |
| Calcium I | 24 mg | 2% |
| Iron I | 9 mg | 50% |
| Magnesium I | 72 mg | 17% |
| Phosphorus I | 237 mg | 19% |
| Potassium I | 212 mg | 5% |
| Zinc I | 7.5 mg | 68% |
| Copper I | 0.2 mg | 22% |
| Selenium C | 19.9 µg | 36% |
% 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 82%
- Fat 11%
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
- Protein6.6 gbelow the median for breakfast cereals (median 8.5 g)
- Fiber4.4 gbelow the median for breakfast cereals (median 5 g)
- Sugars34.7 gin the top quarter of breakfast cereals (median 18.4 g)
- Fat5 gabove the median for breakfast cereals (median 3.7 g)
- Saturated fat0.9 gabove the median for breakfast cereals (median 0.63 g)
- Sodium596 mgin the top quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal1.7 gprotein density, useful for comparing foods with different calorie levels
- Water2.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 1.7 g |
|---|---|
| Polyunsaturated fat I | 1.7 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 | 1.6 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 | 0.005 g |
| SFA 14:0 C | 0.005 g |
| SFA 16:0 C | 0.68 g |
| SFA 18:0 C | 0.18 g |
| MUFA 18:1 C | 1.7 g |
| PUFA 18:3 C | 0.093 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.013 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 (8)
| Beta-carotene C | 18 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 286 µg |
| Retinol C | 738 µg |
| Carotene, alpha C | 12 µg |
| Vitamin D (D2 + D3), International Units I | 133 IU |
| Vitamin D3 (cholecalciferol) I | 3.3 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water I | 2.5 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine C | 0 mg |
| Ash C | 2.9 g |
| Theobromine C | 0 mg |
| Energy I | 1,630 kJ |
| Vitamin A, IU I | 2,500 IU |
| Folic acid C | 314 µg |
| Folate, food C | 19 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added C | 5 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, chocolate puffs | 388 | 5.4 g | 81 g | 5 g |
| Cereal, other, chocolate | 384 | 5.4 g | 81.4 g | 4.6 g |
| Cereal, other, fruit flavored | 383 | 4.7 g | 82.6 g | 3.6 g |
| Cereal, fruit rings | 383 | 5.1 g | 82.2 g | 3.2 g |
| Cereal, frosted oats with marshmallows | 372 | 8.2 g | 76.6 g | 4.1 g |
| Snack bar, oatmeal | 389 | 6.7 g | 75.5 g | 6.7 g |
| Cereal, chocolate crispy | 380 | 5.4 g | 81.8 g | 4.2 g |
| Cereal, flavored puffs | 380 | 5.7 g | 83.8 g | 2.2 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 390 kcal. 1 cup, 1 NLEA serving (30 g): about 117 kcal.
How much protein is in cereals ready-to-eat?
Cereals ready-to-eat contains 6.6 g of protein per 100 g (13% of the 50 g Daily Value), or 2 g in 1 cup, 1 NLEA serving (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 83 g of total carbohydrates per 100 g, including 4.4 g of fiber and 34.7 g of sugars.
How much fat is in cereals ready-to-eat?
Cereals ready-to-eat contains 5 g of fat per 100 g, of which 0.9 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 (208% DV), Folate (B9) (138% DV), Riboflavin (B2) (108% DV), Niacin (B3) (104% DV) and Thiamin (B1) (104% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals ready-to-eat?
100 g contains 596 mg of sodium, 26% 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, Waffle Crisp has 390 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 174628. 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.