Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cereal nutrition, glycemic index, calories, net carbs & more

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

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)
Insulin index ⓘ II for cornflakes https://academic.oup.com/ajcn/article/66/5/1264/4655967
75
Calories
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)
99% Net carbs
99% Carbs
98% Iron
93% Vitamin B1
93% Vitamin B2
Explanation: The given food contains more Net carbs than 99% of foods. Note that this food itself is richer in Net carbs than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Iron, Vitamin B1, and Vitamin B2.

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.
69

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35% 0%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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

7% 2% 87% 4% 3%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 71% 69% 56% 85% 17% 38% 63% 57% 70%
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

0.26% 0.204% 0.354%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g

Carbohydrate type breakdown

9.74% 0.27% 0.26%
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

10.35% 75.1%
Sugar: 10.35 g
Fiber: 1.4 g
Other: 75.1 g

All nutrients for Cereal per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 1% 85.45g 1.6 times more than Chocolate Chocolate
Protein 14% 57% 6.06g 2.1 times more than Broccoli Broccoli
Fats 2% 74% 1.08g 30.8 times less than Cheese Cheese
Carbs 29% 1% 86.85g 3.1 times more than Rice Rice
Calories 19% 18% 378kcal 8 times more than Orange Orange
Fructose 0% 90% 0.26g 22.7 times less than Apple Apple
Sugar N/A 39% 10.35g 1.2 times more than Coca-Cola Coca-Cola
Fiber 6% 44% 1.4g 1.7 times less than Orange Orange
Calcium 1% 76% 10mg 12.5 times less than Milk Milk
Iron 426% 2% 34.06mg 13.1 times more than Beef Beef
Magnesium 5% 64% 19mg 7.4 times less than Almond Almond
Phosphorus 11% 70% 77mg 2.4 times less than Chicken meat Chicken meat
Potassium 3% 81% 105mg 1.4 times less than Cucumber Cucumber
Sodium 35% 9% 795mg 1.6 times more than White Bread White Bread
Zinc 69% 12% 7.6mg 1.2 times more than Beef Beef
Copper 15% 40% 0.14mg Equal to Shiitake Shiitake
Vitamin A 56% 13% 2792IU 6 times less than Carrot Carrot
Vitamin E 1% 88% 0.08mg 18.3 times less than Kiwifruit Kiwifruit
Vitamin C 43% 14% 38.5mg 1.4 times less than Lemon Lemon
Vitamin B1 524% 7% 6.29mg 23.6 times more than Pea Pea
Vitamin B2 298% 7% 3.87mg 29.8 times more than Avocado Avocado
Vitamin B3 185% 8% 29.62mg 3.1 times more than Turkey meat Turkey meat
Vitamin B5 5% 79% 0.23mg 5 times less than Sunflower seed Sunflower seed
Vitamin B6 460% 10% 5.99mg 50.3 times more than Oat Oat
Vitamin K 0% 100% 0µg N/A Broccoli
Tryptophan 0% 83% 0.07mg 4.6 times less than Chicken meat Chicken meat
Threonine 0% 81% 0.24mg 3 times less than Beef Beef
Isoleucine 0% 82% 0.26mg 3.5 times less than Salmon Salmon
Leucine 0% 76% 0.77mg 3.2 times less than Tuna Tuna
Lysine 0% 90% 0.11mg 4 times less than Tofu Tofu
Methionine 0% 81% 0.13mg 1.4 times more than Quinoa Quinoa
Phenylalanine 0% 80% 0.37mg 1.8 times less than Egg Egg
Valine 0% 81% 0.34mg 5.9 times less than Soybean Soybean
Histidine 0% 82% 0.16mg 4.6 times less than Turkey meat Turkey meat
Saturated Fat 1% 75% 0.26g 22.7 times less than Beef Beef
Monounsaturated Fat N/A 78% 0.2g 48 times less than Avocado Avocado
Polyunsaturated fat N/A 69% 0.35g 133.3 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 378
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
limit break
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Cereal nutrition infographic
Infographic link
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.