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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

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  ⓘ https://ses.library.usyd.edu.au/handle/2123/11945 – II depends on the type of cereal and ranges from 23 up to 110; II for all-bran cereal is 23 23
Calories  ⓘ Calories for selected serving 378 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 85 grams
Default serving size  ⓘ Serving sizes are mostly 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 48 mg
TOP 1% Net carbs ⓘHigher in Net carbs content than 99% of foods
TOP 1% Carbs ⓘHigher in Carbs content than 99% of foods
TOP 2% Iron ⓘHigher in Iron content than 98% of foods
TOP 7% Vitamin B1 ⓘHigher in Vitamin B1 content than 93% of foods
TOP 7% 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.
69

Cereal Glycemic load (GL)

17

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 3% 1277% 14% 33% 9.3% 104% 207% 46% 103% 34%
Calcium: 30mg of 1,000mg 3%
Iron: 102mg of 8mg 1277%
Magnesium: 57mg of 420mg 14%
Phosphorus: 231mg of 700mg 33%
Potassium: 315mg of 3,400mg 9.3%
Sodium: 2385mg of 2,300mg 104%
Zinc: 23mg of 11mg 207%
Copper: 0.41mg of 1mg 46%
Manganese: 2.4mg of 2mg 103%
Selenium: 19µg of 55µg 34%

Mineral chart - relative view

34 mg
TOP 2%
795 mg
TOP 9%
7.6 mg
TOP 12%
0.79 mg
TOP 34%
0.14 mg
TOP 40%
19 mg
TOP 64%
6.3 µg
TOP 65%
77 mg
TOP 70%
10 mg
TOP 76%
105 mg
TOP 81%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 168% 1.6% 0% 128% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Vitamin A: 8376IU of 5,000IU 168%
Vitamin E : 0.24mg of 15mg 1.6%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 116mg of 90mg 128%
Vitamin B1: 19mg of 1mg 1572%
Vitamin B2: 12mg of 1mg 893%
Vitamin B3: 89mg of 16mg 555%
Vitamin B5: 0.68mg of 5mg 14%
Vitamin B6: 18mg of 1mg 1381%
Folate: 0µg of 400µg 0%
Vitamin B12: 0µg of 2µg 0%
Choline: 0mg of 550mg 0%
Vitamin K: 0µg of 120µg 0%

Vitamin chart - relative view

3.9 mg
TOP 7%
6.3 mg
TOP 7%
30 mg
TOP 8%
6 mg
TOP 10%
2792 IU
TOP 13%
39 mg
TOP 14%
0.23 mg
TOP 79%
0.08 mg
TOP 88%
0 µg
TOP 100%

Macronutrients chart

7% 2% 84% 4% 3%
Protein:
Daily Value: 12%
6.1 g of 50 g
6.1 g (12% of DV )
Fats:
Daily Value: 2%
1.1 g of 65 g
1.1 g (2% of DV )
Carbs:
Daily Value: 29%
86.9 g of 300 g
86.9 g (29% of DV )
Water:
Daily Value: 0%
3.8 g of 2,000 g
3.8 g (0% of DV )
Other:
2.2 g
2.2 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 71% 69% 56% 84% 16% 37% 63% 57% 69%
Tryptophan: 198mg of 280mg 71%
Threonine: 723mg of 1,050mg 69%
Isoleucine: 780mg of 1,400mg 56%
Leucine: 2301mg of 2,730mg 84%
Lysine: 339mg of 2,100mg 16%
Methionine: 390mg of 1,050mg 37%
Phenylalanine: 1095mg of 1,750mg 63%
Valine: 1032mg of 1,820mg 57%
Histidine: 486mg of 700mg 69%

Fat type information

32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.2 g
Polyunsaturated fat: 0.35 g

Carbohydrate type breakdown

94% 3% 3%
Starch: 0 g
Sucrose: 9.7 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g

Fiber content ratio for Cereal

12% 86%
Sugar: 10 g
Fiber: 1.4 g
Other: 75 g

All nutrients for Cereal per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 378kcal 19% 18% 8 times more than OrangeOrange
Protein 6.1g 14% 57% 2.1 times more than BroccoliBroccoli
Fats 1.1g 2% 74% 30.8 times less than CheeseCheese
Vitamin C 39mg 43% 14% 1.4 times less than LemonLemon
Net carbs 85g N/A 1% 1.6 times more than ChocolateChocolate
Carbs 87g 29% 1% 3.1 times more than RiceRice
Magnesium 19mg 5% 64% 7.4 times less than AlmondAlmond
Calcium 10mg 1% 76% 12.5 times less than MilkMilk
Potassium 105mg 3% 81% 1.4 times less than CucumberCucumber
Iron 34mg 426% 2% 13.1 times more than Beef broiledBeef broiled
Sugar 10g N/A 39% 1.2 times more than Coca-ColaCoca-Cola
Fiber 1.4g 6% 44% 1.7 times less than OrangeOrange
Copper 0.14mg 15% 40% Equal to ShiitakeShiitake
Zinc 7.6mg 69% 12% 1.2 times more than Beef broiledBeef broiled
Phosphorus 77mg 11% 70% 2.4 times less than Chicken meatChicken meat
Sodium 795mg 35% 9% 1.6 times more than White BreadWhite Bread
Vitamin A 2792IU 56% 13% 6 times less than CarrotCarrot
Vitamin A RAE 814µg 90% 19%
Vitamin E 0.08mg 1% 88% 18.3 times less than KiwifruitKiwifruit
Selenium 6.3µg 11% 65%
Manganese 0.79mg 34% 34%
Vitamin B1 6.3mg 524% 7% 23.6 times more than Pea rawPea raw
Vitamin B2 3.9mg 298% 7% 29.8 times more than AvocadoAvocado
Vitamin B3 30mg 185% 8% 3.1 times more than Turkey meatTurkey meat
Vitamin B5 0.23mg 5% 79% 5 times less than Sunflower seedSunflower seed
Vitamin B6 6mg 460% 10% 50.3 times more than OatOat
Vitamin K 0µg 0% 100% N/ABroccoli
Saturated Fat 0.26g 1% 75% 22.7 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.2g N/A 78% 48 times less than AvocadoAvocado
Polyunsaturated fat 0.35g N/A 69% 133.3 times less than WalnutWalnut
Tryptophan 0.07mg 0% 83% 4.6 times less than Chicken meatChicken meat
Threonine 0.24mg 0% 81% 3 times less than Beef broiledBeef broiled
Isoleucine 0.26mg 0% 82% 3.5 times less than Salmon rawSalmon raw
Leucine 0.77mg 0% 76% 3.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.11mg 0% 90% 4 times less than TofuTofu
Methionine 0.13mg 0% 81% 1.4 times more than QuinoaQuinoa
Phenylalanine 0.37mg 0% 80% 1.8 times less than EggEgg
Valine 0.34mg 0% 81% 5.9 times less than Soybean rawSoybean raw
Histidine 0.16mg 0% 82% 4.6 times less than Turkey meatTurkey meat
Fructose 0.26g 0% 90% 22.7 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
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 ______________
Amount Per 100g
Calories 378
% Daily Value*
1.7%
Total Fat 1.1g
1.2%
Saturated Fat 0.26g
0
Trans Fat 0g
0
Cholesterol 0mg
35%
Sodium 795mg
29%
Total Carbohydrate 87g
5.6%
Dietary Fiber 1.4g
Total Sugars 0g
Includes ? g Added Sugars
Protein 6.1g
Vitamin D 0mcg 0

Calcium 10mg 1%

Iron 34mg 426%

Potassium 105mg 3.1%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
limit break
ⓘ  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
Low in Sugars
ok

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.