Calories in Cereals ready-to-eat, UNCLE SAM CEREAL
Generic food Breakfast Cereals
Cereals ready-to-eat, UNCLE SAM CEREAL contains 346 kcal per 100 g. A 0.75 cup, 1 NLEA serving (55 g) provides about 190 kcal.
Roughly 61% of its calories come from carbohydrates, with 24% from fat and 15% 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 161% of the Daily Value for selenium, 157% of the Daily Value for manganese and 84% of the Daily Value for copper.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 346 kcal | |
| Total fat M | 11.6 g | 15% |
| Saturated fat C | 0.95 g | 5% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 206 mg | 9% |
| Total carbohydrates C | 65.8 g | 24% |
| Dietary fiber M | 20.3 g | 73% |
| Total sugars ? | 1.6 g | |
| Protein M | 16 g | 32% |
| Vitamin A Z | 0 µg | 0% |
| Vitamin C I | 2.4 mg | 3% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.9 mg | 6% |
| Vitamin K M | 1.8 µg | 2% |
| Thiamin (B1) C | 0.68 mg | 57% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 4.8 mg | 30% |
| Pantothenic acid (B5) M | 0.62 mg | 12% |
| Vitamin B6 M | 0.96 mg | 56% |
| Folate (B9) C | 53 µg | 13% |
| Vitamin B12 M | 0 µg | 0% |
| Choline ? | 49.5 mg | 9% |
| Calcium M | 95 mg | 7% |
| Iron M | 4 mg | 22% |
| Magnesium M | 206 mg | 49% |
| Phosphorus M | 374 mg | 30% |
| Potassium M | 446 mg | 9% |
| Zinc M | 3.9 mg | 35% |
| Copper M | 0.75 mg | 84% |
| Manganese M | 3.6 mg | 157% |
| Selenium M | 88.3 µg | 161% |
% 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 15%
- Carbohydrates 61%
- Fat 24%
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
- Protein16 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber20.3 gin the top quarter of breakfast cereals (median 5 g)
- Sugars1.6 gbelow the median for breakfast cereals (median 18.4 g)
- Fat11.6 gin the top quarter of breakfast cereals (median 3.7 g)
- Saturated fat0.95 gabove the median for breakfast cereals (median 0.63 g)
- Sodium206 mgbelow the median for breakfast cereals (median 344 mg)
- Protein per 100 kcal4.6 gprotein density, useful for comparing foods with different calorie levels
- Water4.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.4 g |
|---|---|
| Polyunsaturated fat C | 6 g |
Sugars and starch (6)
| Sucrose M | 0.94 g |
|---|---|
| Glucose M | 0.41 g |
| Fructose M | 0.21 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose Z | 0 g |
Individual fatty acids (29)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 1.7 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.68 g |
| SFA 18:0 M | 0.23 g |
| SFA 20:0 M | 0.014 g |
| MUFA 18:1 M | 1.4 g |
| PUFA 18:3 M | 4.3 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.014 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.014 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.014 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0.007 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (7)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 331 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (13)
| Water M | 4.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash M | 2.2 g |
| Theobromine C | 0 mg |
| Energy I | 1,449 kJ |
| Vitamin A, IU I | 0 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 53 µg |
| Betaine M | 248 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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 |
|---|---|---|---|---|
| Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | 361 | 16.5 g | 64.2 g | 6.3 g |
| Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | 361 | 16.4 g | 64.3 g | 6.2 g |
| Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | 361 | 16.5 g | 64.4 g | 6.2 g |
| Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry Dried or dry | 364 | 17 g | 62.9 g | 8 g |
| Cereal, shredded wheat, plain | 358 | 11.9 g | 73.8 g | 1.7 g |
| Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | 366 | 8.8 g | 75.7 g | 4.8 g |
| Cereal, O's, plain | 374 | 12.4 g | 67.9 g | 6.2 g |
| Cereal, bran flakes, plain | 361 | 9.7 g | 75 g | 2.4 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 346 kcal. 0.75 cup, 1 NLEA serving (55 g): about 190 kcal.
Is cereals ready-to-eat high in protein?
Cereals ready-to-eat contains 16 g of protein per 100 g (32% of the 50 g Daily Value), or 8.8 g in 0.75 cup, 1 NLEA serving (55 g). About 15% 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 65.8 g of total carbohydrates per 100 g, including 20.3 g of fiber and 1.6 g of sugars.
How much fat is in cereals ready-to-eat?
Cereals ready-to-eat contains 11.6 g of fat per 100 g, of which 0.95 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 selenium (161% DV), manganese (157% DV), copper (84% DV), Thiamin (B1) (57% DV) and Vitamin B6 (56% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals ready-to-eat?
100 g contains 206 mg of sodium, 9% 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, UNCLE SAM CEREAL has 346 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 174639. 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.