grape-nuts flakes cereal
Packaged product Grains and Pasta Post
Grape-nuts flakes cereal contains 349 kcal per 100 g. A serving, 1 cup, 43 g (43 g) provides about 150 kcal.
Roughly 82% of its calories come from carbohydrates, with 10% from protein and 8% from fat (estimated with general energy factors).
That is close to the median for grains and pasta on FoodFactly (384 kcal per 100 g).
100 g provides 583% of the Daily Value for Vitamin B12, 222% of the Daily Value for zinc and 209% of the Daily Value for Folate (B9).
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 349 kcal | |
| Total fat L | 3.5 g | 4% |
| Saturated fat L | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 465 mg | 20% |
| Total carbohydrates L | 79.1 g | 29% |
| Dietary fiber L | 11.6 g | 41% |
| Total sugars L | 16.3 g | |
| Added sugars L | 7 g | 14% |
| Protein L | 9.3 g | 19% |
| Vitamin D L | 4.9 µg | 24% |
| Thiamin (B1) L | 2 mg | 167% |
| Riboflavin (B2) L | 1.8 mg | 137% |
| Niacin (B3) L | 18.6 mg | 116% |
| Vitamin B6 L | 2.8 mg | 164% |
| Folate (B9) L | 837 µg | 209% |
| Vitamin B12 L | 14 µg | 583% |
| Calcium L | 23 mg | 2% |
| Iron L | 29.3 mg | 163% |
| Magnesium L | 74 mg | 18% |
| Phosphorus L | 233 mg | 19% |
| Potassium L | 372 mg | 8% |
| Zinc L | 24.4 mg | 222% |
% 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 10%
- Carbohydrates 82%
- Fat 8%
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
- Protein9.3 gabove the median for grains and pasta (median 8.2 g)
- Fiber11.6 gin the top quarter of grains and pasta (median 6.7 g)
- Sugars16.3 gin the lowest quarter of grains and pasta (median 23.7 g)
- Fat3.5 gbelow the median for grains and pasta (median 3.9 g)
- Saturated fat0 gin the lowest quarter of grains and pasta (median 0.7 g)
- Sodium465 mgin the top quarter of grains and pasta (median 288 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat L | 1.2 g |
|---|---|
| Polyunsaturated fat L | 1.2 g |
Other components (4)
| Fiber, soluble L | 2 g |
|---|---|
| Fiber, insoluble L | 9 g |
| Vitamin A, IU L | 4,650 IU |
| Folic acid L | 512 µg |
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 | USDA Branded | Open Food Facts |
|---|---|---|
| Calories | 349 kcal | 349 kcal |
| Protein | 9.3 g | 9.3 g |
| Carbohydrates | 79.1 g | 81.4 g |
| Fat | 3.5 g | 3.5 g |
| Fiber | 11.6 g | 9.3 g |
| Sugars | 16.3 g | 16.3 g |
| Sodium | 465 mg | 488 mg |
Product details
- Brand
- Post
- Barcode
- 0884912109101
- Quantity
- 18 oz
- Label serving
- 1 cup (43 g)
- Category
- Extruded cereals
- Nutri-Score
- C as computed by Open Food Facts
- NOVA group
- 3 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Whole grain wheat, wheat flour, sugar, malted barley flour, canola oil, salt. vitamins and minerals: reduced iron, niacinamide, zinc oxide (source of zinc), vitamin b6, vitamin a palmitate, riboflavin (vitamin b2), thiamin mononitrate (vitamin b1), folic acid, vitamin b12, vitamin d.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: Wheat flourSugarRapeseed (canola) oilSalt
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cinnamon Puffins Barbara's | 349 | 7 g | 83.7 g | 3.5 g |
| High Protein Hoops Crownfield | 350 | 24.7 g | 62 g | 3 g |
| Froot Loops Sweethearts Kellogg's | 350 | 5 g | 85 g | 3.8 g |
| Frosted mini wheats Kellogg's | 350 | 8.3 g | 85 g | 2.5 g |
| Campo pops Campo vivo | 350 | 6.7 g | 73.3 g | 3.3 g |
| Frosted shredded wheat lightly sweetened whole grain cereal Great Value | 350 | 8.3 g | 83.3 g | 1.7 g |
| Shredded Wheat Post | 350 | 11.7 g | 81.7 g | 2.5 g |
| Frosted Shredded bite-size wheat Millville | 350 | 8.3 g | 83.3 g | 1.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in grape-nuts flakes cereal?
100 g of grape-nuts flakes cereal has 349 kcal. Serving, 1 cup, 43 g (43 g): about 150 kcal.
How much protein is in grape-nuts flakes cereal?
Grape-nuts flakes cereal contains 9.3 g of protein per 100 g (19% of the 50 g Daily Value), or 4 g in serving, 1 cup, 43 g (43 g). About 10% of its calories come from protein. Compared with other grains and pasta, that is above the median (median 8.2 g).
How many carbs are in grape-nuts flakes cereal?
Grape-nuts flakes cereal has 79.1 g of total carbohydrates per 100 g, including 11.6 g of fiber and 16.3 g of sugars.
How much fat is in grape-nuts flakes cereal?
Grape-nuts flakes cereal contains 3.5 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does grape-nuts flakes cereal contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (583% DV), zinc (222% DV), Folate (B9) (209% DV), Thiamin (B1) (167% DV) and Vitamin B6 (164% DV). The full list is in the vitamins and minerals table above.
How much sodium is in grape-nuts flakes cereal?
100 g contains 465 mg of sodium, 20% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated November 1, 2026. 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: Branded Foods, record 2083831. License: CC0 1.0 (U.S. public domain). Source record dated April 8, 2020. Imported November 6, 2026.
- Open Food Facts, record 0884912109101. License: ODbL 1.0 (Open Food Facts). Source record dated November 1, 2026. 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.