golden grahams
Packaged product Breakfast Cereals Cheerios
Golden grahams contains 389 kcal per 100 g. A serving, 1 pouch, 36 g, 36 g (36 g) provides about 140 kcal.
Roughly 85% of its calories come from carbohydrates, with 10% from fat and 6% from protein (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (400 kcal per 100 g).
100 g provides 208% of the Daily Value for Vitamin B12, 114% of the Daily Value for zinc and 109% of the Daily Value for Riboflavin (B2).
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 389 kcal | |
| Total fat L | 4.2 g | 5% |
| Saturated fat L | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 778 mg | 34% |
| Total carbohydrates L | 83.3 g | 30% |
| Dietary fiber L | 5.6 g | 20% |
| Total sugars L | 30.6 g | |
| Added sugars L | 19.5 g | 39% |
| Protein L | 5.6 g | 11% |
| Vitamin A L | 417 µg | 46% |
| Vitamin C L | 16.7 mg | 19% |
| Vitamin D L | 0.08 µg | 0.4% |
| Vitamin E L | 1.3 mg | 8% |
| Thiamin (B1) L | 1 mg | 83% |
| Riboflavin (B2) L | 1.4 mg | 109% |
| Niacin (B3) L | 0.038 mg | 0.2% |
| Pantothenic acid (B5) L | 0.26 mg | 5% |
| Vitamin B6 L | 1.7 mg | 98% |
| Folate (B9) L | 14 µg | 3% |
| Vitamin B12 L | 5 µg | 208% |
| Calcium L | 278 mg | 21% |
| Iron L | 15 mg | 83% |
| Magnesium L | 39.3 mg | 9% |
| Phosphorus L | 118 mg | 9% |
| Potassium L | 222 mg | 5% |
| Zinc L | 12.5 mg | 114% |
| Copper L | 0.16 mg | 18% |
| Manganese L | 1.2 mg | 50% |
| Selenium L | 8.7 µg | 16% |
| Iodine L | 14.6 µg | 10% |
% 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 6%
- Carbohydrates 85%
- Fat 10%
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
- Protein5.6 gin the lowest quarter of breakfast cereals (median 9.3 g)
- Fiber5.6 gbelow the median for breakfast cereals (median 7.1 g)
- Sugars30.6 gin the top quarter of breakfast cereals (median 18 g)
- Fat4.2 gin the lowest quarter of breakfast cereals (median 11.3 g)
- Saturated fat0 gin the lowest quarter of breakfast cereals (median 2 g)
- Sodium778 mgin the top quarter of breakfast cereals (median 148 mg)
- Protein per 100 kcal1.4 gprotein density, useful for comparing foods with different calorie levels
- Water25.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch L | 34.5 g |
|---|
Carotenoids (2)
| Beta-carotene L | 3.9 µg |
|---|---|
| Vitamin D (D2 + D3), International Units L | 111 IU |
Other components (3)
| Water L | 25.7 g |
|---|---|
| Alcohol L | 0 g |
| Vitamin A, IU L | 1,390 IU |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.
| Per 100 g | Open Food Facts | USDA Branded |
|---|---|---|
| Calories | 3.2 kcal | 389 kcal |
| Protein | 9.7 g | 5.6 g |
| Carbohydrates | 80.6 g | 83.3 g |
| Fat | 4.8 g | 4.2 g |
| Fiber | 6.5 g | 5.6 g |
| Sugars | 32.3 g | 30.6 g |
| Sodium | 548 mg | 778 mg |
Product details
- Brand
- Cheerios
- Barcode
- 0016000503649
- Label serving
- 1 pouch (36 g) (36 g)
- Category
- Breakfast Cereals
- Nutri-Score
- D as computed by Open Food Facts
- NOVA group
- 4 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Whole grain wheat, corn meal, sugar, brown sugar syrup, canola oil, dextrose, baking soda, salt, natural flavor. vitamins and minerals: calcium carbonate, iron and zinc (mineral nutrients), vitamin c (sodium ascorbate), a b vitamin (niacinamide), vitamin b6 (pyridoxine hydrochloride), vitamin b2 (riboflavin), vitamin b1 (thiamin mononitrate), vitamin a (palmitate), a b vitamin (folic acid), vitamin b12, vitamin d3.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: SugarRapeseed (canola) oilSalt
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Berry Pebbles Post | 389 | 2.8 g | 86.1 g | 4.2 g |
| Organic muesli raspberry blackberry natural cereal Seitenbacher | 389 | 17.8 g | 64.4 g | 8.9 g |
| Rice Krispies Kellogg's | 389 | 7 g | 86 g | 1.2 g |
| Count Chocula Jim Henson's | 389 | 5.6 g | 86.1 g | 4.2 g |
| Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | 389 | 4.3 g | 90.2 g | 0.87 g |
| Cereals ready-to-eat, POST, ALPHA-BITS | 389 | 10 g | 80.3 g | 4.6 g |
| Maple Cinnamon Cheerios Heart Nut Medley General Mills | 389 | 11.1 g | 72.2 g | 11.1 g |
| Chocolatey Chocolate Lucky Charms General Mills | 389 | 5.6 g | 86.1 g | 4.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in golden grahams?
100 g of golden grahams has 389 kcal. Serving, 1 pouch, 36 g, 36 g (36 g): about 140 kcal.
How much protein is in golden grahams?
Golden grahams contains 5.6 g of protein per 100 g (11% of the 50 g Daily Value), or 2 g in serving, 1 pouch, 36 g, 36 g (36 g). About 6% of its calories come from protein. Compared with other breakfast cereals, that is in the lowest quarter (median 9.3 g).
How many carbs are in golden grahams?
Golden grahams has 83.3 g of total carbohydrates per 100 g, including 5.6 g of fiber and 30.6 g of sugars.
How much fat is in golden grahams?
Golden grahams contains 4.2 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does golden grahams contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (208% DV), zinc (114% DV), Riboflavin (B2) (109% DV), Vitamin B6 (98% DV) and Thiamin (B1) (83% DV). The full list is in the vitamins and minerals table above.
How much sodium is in golden grahams?
100 g contains 778 mg of sodium, 34% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated March 4, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Branded Foods, record 759410. License: CC0 1.0 (U.S. public domain). Source record dated March 28, 2019. Imported November 6, 2026.
- Open Food Facts, record 0016000503649. License: ODbL 1.0 (Open Food Facts). Source record dated March 4, 2026. Imported November 7, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.