Cereal nutrition: calories, carbs, GI, protein, fiber, fats
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands)
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Cereal
|
Glycemic index ⓘ
Source:
Depending on the brand the GI value can be really different
Check out our Glycemic index chart page for the full list.
|
69 (medium) |
| Glycemic load | 17 (medium) |
| Insulin index ⓘ II for cornflakes https://academic.oup.com/ajcn/article/66/5/1264/4655967 | 75 |
| Calories ⓘ Calories per 100-gram serving | 378 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 85.45 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (29 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 3 (acidic) |
| Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/16608223 | 48mg |
Net carbs ⓘHigher in Net carbs content than 99% of foods
Carbs ⓘHigher in Carbs content than 99% of foods
Iron ⓘHigher in Iron content than 98% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 93% of foods
Vitamin B2 ⓘHigher in Vitamin B2 content than 93% of foods
Cereal calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 378 | |
| Calories in 1 cup | 110 | 29 g |
Cereal Glycemic index (GI)
Source:
Depending on the brand the GI value can be really different
Check out our Glycemic index chart page for the full list.
Cereal Glycemic load (GL)
Mineral coverage chart
Calcium:
10 mg of 1,000 mg
1%
Iron:
34.06 mg of 8 mg
426%
Magnesium:
19 mg of 420 mg
5%
Phosphorus:
77 mg of 700 mg
11%
Potassium:
105 mg of 3,400 mg
3%
Sodium:
795 mg of 2,300 mg
35%
Zinc:
7.6 mg of 11 mg
69%
Copper:
0.137 mg of 1 mg
15%
Manganese:
0.79 mg of 2 mg
34%
Selenium:
6.3 µg of 55 µg
11%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Iron
34.06 mg
TOP 2%
Sodium
795 mg
TOP 9%
Zinc
7.6 mg
TOP 12%
Manganese
0.79 mg
TOP 34%
Copper
0.137 mg
TOP 40%
Magnesium
19 mg
TOP 64%
Selenium
6.3 µg
TOP 65%
Phosphorus
77 mg
TOP 70%
Calcium
10 mg
TOP 76%
Potassium
105 mg
TOP 81%
Vitamin coverage chart
Vitamin A:
2792 IU of 5,000 IU
56%
Vitamin E :
0.08 mg of 15 mg
1%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
38.5 mg of 90 mg
43%
Vitamin B1:
6.288 mg of 1 mg
524%
Vitamin B2:
3.87 mg of 1 mg
298%
Vitamin B3:
29.62 mg of 16 mg
185%
Vitamin B5:
0.226 mg of 5 mg
5%
Vitamin B6:
5.986 mg of 1 mg
460%
Folate:
0 µg of 400 µg
0%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B2
3.87 mg
TOP 7%
Vitamin B1
6.288 mg
TOP 7%
Vitamin B3
29.62 mg
TOP 8%
Vitamin B6
5.986 mg
TOP 10%
Vitamin A
2792 IU
TOP 13%
Vitamin C
38.5 mg
TOP 14%
Vitamin B5
0.226 mg
TOP 79%
Vitamin E
0.08 mg
TOP 88%
Vitamin K
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 12%
6.06 g of 50 g
12%
Fats:
Daily Value: 2%
1.08 g of 65 g
2%
Carbs:
Daily Value: 29%
86.85 g of 300 g
29%
Water:
Daily Value: 0%
3.78 g of 2,000 g
0%
Other:
2.23 g
Protein quality breakdown
Tryptophan:
66 mg of 280 mg
24%
Threonine:
241 mg of 1,050 mg
23%
Isoleucine:
260 mg of 1,400 mg
19%
Leucine:
767 mg of 2,730 mg
28%
Lysine:
113 mg of 2,100 mg
5%
Methionine:
130 mg of 1,050 mg
12%
Phenylalanine:
365 mg of 1,750 mg
21%
Valine:
344 mg of 1,820 mg
19%
Histidine:
162 mg of 700 mg
23%
Fat type information
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.204 g
Polyunsaturated fat:
0.354 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
Fiber content ratio for Cereal
Sugar:
10.35 g
Fiber:
1.4 g
Other:
75.1 g
All nutrients for Cereal per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 378kcal | 19% | 18% |
8 times more than Orange
|
| Protein | 6.06g | 14% | 57% |
2.1 times more than Broccoli
|
| Fats | 1.08g | 2% | 74% |
30.8 times less than Cheddar Cheese
|
| Vitamin C | 38.5mg | 43% | 14% |
1.4 times less than Lemon
|
| Net carbs | 85.45g | N/A | 1% |
1.6 times more than Chocolate
|
| Carbs | 86.85g | 29% | 1% |
3.1 times more than Rice
|
| Iron | 34.06mg | 426% | 2% |
13.1 times more than Beef broiled
|
| Calcium | 10mg | 1% | 76% |
12.5 times less than Milk
|
| Potassium | 105mg | 3% | 81% |
1.4 times less than Cucumber
|
| Magnesium | 19mg | 5% | 64% |
7.4 times less than Almond
|
| Sugar | 10.35g | N/A | 39% |
1.2 times more than Coca-Cola
|
| Fiber | 1.4g | 6% | 44% |
1.7 times less than Orange
|
| Copper | 0.14mg | 15% | 40% |
Equal to Shiitake
|
| Zinc | 7.6mg | 69% | 12% |
1.2 times more than Beef broiled
|
| Phosphorus | 77mg | 11% | 70% |
2.4 times less than Chicken meat
|
| Sodium | 795mg | 35% | 9% |
1.6 times more than White Bread
|
| Vitamin A | 2792IU | 56% | 13% |
6 times less than Carrot
|
| Vitamin A RAE | 814µg | 90% | 19% | |
| Vitamin E | 0.08mg | 1% | 88% |
18.3 times less than Kiwifruit
|
| Selenium | 6.3µg | 11% | 65% | |
| Manganese | 0.79mg | 34% | 34% | |
| Vitamin B1 | 6.29mg | 524% | 7% |
23.6 times more than Pea raw
|
| Vitamin B2 | 3.87mg | 298% | 7% |
29.8 times more than Avocado
|
| Vitamin B3 | 29.62mg | 185% | 8% |
3.1 times more than Turkey meat
|
| Vitamin B5 | 0.23mg | 5% | 79% |
5 times less than Sunflower seed
|
| Vitamin B6 | 5.99mg | 460% | 10% |
50.3 times more than Oat
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Saturated Fat | 0.26g | 1% | 75% |
22.7 times less than Beef broiled
|
| Monounsaturated Fat | 0.2g | N/A | 78% |
48 times less than Avocado
|
| Polyunsaturated fat | 0.35g | N/A | 69% |
133.3 times less than Walnut
|
| Tryptophan | 0.07mg | 0% | 83% |
4.6 times less than Chicken meat
|
| Threonine | 0.24mg | 0% | 81% |
3 times less than Beef broiled
|
| Isoleucine | 0.26mg | 0% | 82% |
3.5 times less than Salmon raw
|
| Leucine | 0.77mg | 0% | 76% |
3.2 times less than Tuna Bluefin
|
| Lysine | 0.11mg | 0% | 90% |
4 times less than Tofu
|
| Methionine | 0.13mg | 0% | 81% |
1.4 times more than Quinoa
|
| Phenylalanine | 0.37mg | 0% | 80% |
1.8 times less than Egg
|
| Valine | 0.34mg | 0% | 81% |
5.9 times less than Soybean raw
|
| Histidine | 0.16mg | 0% | 82% |
4.6 times less than Turkey meat
|
| Fructose | 0.26g | 0% | 90% |
22.7 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 378
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
35%
Sodium 795mg
29%
Total Carbohydrate
87g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
6g
Vitamin D
0mcg
0%
Calcium
10mg
1%
Iron
34mg
425%
Potassium
105mg
3%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Cereal nutrition infographic
Infographic link