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

100 g of cereals ready-to-eat has 412 kcal. 0.75 cup, 1 NLEA serving (27 g): about 111 kcal.

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

Cereals ready-to-eat contains 3.9 g of protein per 100 g (8% of the 50 g Daily Value), or 1.1 g in 0.75 cup, 1 NLEA serving (27 g). About 4% of its calories come from protein. Compared with other breakfast cereals, that is in the lowest quarter (median 8.5 g).

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

Cereals ready-to-eat has 83.7 g of total carbohydrates per 100 g, including 2.1 g of fiber and 43.2 g of sugars.

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

Cereals ready-to-eat contains 7.6 g of fat per 100 g, of which 5.7 g is saturated (29% 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) (236% DV), iron (108% DV), Thiamin (B1) (87% DV), zinc (54% DV) and Vitamin A (48% DV). The full list is in the vitamins and minerals table above.

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

100 g contains 679 mg of sodium, 30% 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, QUAKER, HONEY GRAHAM OH!S has 412 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.

Calories in Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S

Generic food Breakfast Cereals

Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S contains 412 kcal per 100 g. A 0.75 cup, 1 NLEA serving (27 g) provides about 111 kcal.

Roughly 80% of its calories come from carbohydrates, with 16% from fat and 4% 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 236% of the Daily Value for Folate (B9), 108% of the Daily Value for iron and 87% of the Daily Value for Thiamin (B1).

The data comes from USDA FoodData Central: SR Legacy.

412kcal per 100 g

3.9 gprotein

83.7 gcarbohydrates

7.6 gfat

111kcal in 0.75 cup, 1 NLEA serving (27 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories I	412 kcal
Total fat I	7.6 g	10%
Saturated fat I	5.7 g	29%
Trans fat I	0.041 g
Cholesterol I	0 mg	0%
Sodium I	679 mg	30%
Total carbohydrates I	83.7 g	30%
Dietary fiber I	2.1 g	8%
Total sugars I	43.2 g
Protein I	3.9 g	8%
Vitamin A C	436 µg	48%
Vitamin C I	36.4 mg	40%
Vitamin D C	0 µg	0%
Vitamin E I	5.4 mg	36%
Vitamin K C	0.7 µg	0.6%
Thiamin (B1) I	1 mg	87%
Riboflavin (B2) I	0.57 mg	44%
Niacin (B3) I	4.3 mg	27%
Vitamin B6 I	0.32 mg	19%
Folate (B9) C	945 µg	236%
Vitamin B12 I	0 µg	0%
Choline C	7 mg	1%
Calcium I	11 mg	0.8%
Iron I	19.5 mg	108%
Magnesium I	43 mg	10%
Phosphorus I	133 mg	11%
Potassium I	167 mg	4%
Zinc I	6 mg	54%
Copper C	0.09 mg	10%
Selenium C	7.8 µg	14%

% 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 4%
Carbohydrates 80%
Fat 16%

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

Protein3.9 gin the lowest quarter of breakfast cereals (median 8.5 g)
Fiber2.1 gin the lowest quarter of breakfast cereals (median 5 g)
Sugars43.2 gin the top quarter of breakfast cereals (median 18.4 g)
Fat7.6 gin the top quarter of breakfast cereals (median 3.7 g)
Saturated fat5.7 gin the top quarter of breakfast cereals (median 0.63 g)
Sodium679 mgin the top quarter of breakfast cereals (median 344 mg)
Protein per 100 kcal0.95 gprotein density, useful for comparing foods with different calorie levels
Water2.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat I	0.7 g
Polyunsaturated fat I	0.72 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	0.69 g
SFA 4:0 C	0 g
SFA 6:0 C	0.036 g
SFA 8:0 C	0.46 g
SFA 10:0 C	0.37 g
SFA 12:0 C	2.7 g
SFA 14:0 C	1 g
SFA 16:0 C	0.85 g
SFA 18:0 C	0.25 g
MUFA 18:1 C	0.7 g
PUFA 18:3 C	0.035 g
PUFA 20:4 C	0 g
MUFA 16:1 C	0.004 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 (7)

Beta-carotene C	23 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	398 µg
Retinol C	434 µg
Carotene, alpha C	15 µg
Vitamin D (D2 + D3), International Units C	0 IU
Cryptoxanthin, beta C	0 µg

Other components (11)

Water I	2.8 g
Alcohol C	0 g
Caffeine C	0 mg
Ash I	2.1 g
Theobromine C	0 mg
Energy I	1,726 kJ
Vitamin A, IU I	1,496 IU
Folic acid C	544 µg
Folate, food C	19 µg
Vitamin E, added C	0 mg
Vitamin B-12, added C	0 µg

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

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Cereal, crunch	398	4.3 g	82.1 g	5.5 g
Cereal or granola bar (General Mills Nature Valley Chewy Trail Mix)	415	5.7 g	72.3 g	11.4 g
Cereal or granola bar, with yogurt coating (General Mills Nature Valley Chewy Granola Bar)	423	5.7 g	74.3 g	11.4 g
Milk 'n Cereal bar	413	6.5 g	72 g	11 g
Cereal, flavored puffs	380	5.7 g	83.8 g	2.2 g
Cereal, rice crispy, flavored	372	5 g	86 g	0.92 g
Cereal, chocolate crispy	380	5.4 g	81.8 g	4.2 g
Breakfast bar, date, with yogurt coating	348	3.7 g	70.9 g	7.3 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 174621. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.