🧪 Nutrition Facts
- Calories 159.9
- Total Fat 2.0 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 170.2 mg
- Potassium 90.2 mg
- Total Carbohydrate 34.0 g
- Dietary Fiber 2.0 g
- Sugars 15.0 g
- Protein 3.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 1.2 µg
- Vitamin B-6 0.4 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 29.9 mg
- Copper 0.0 mg
- Folate 80.0 µg
- Iron 4.6 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 4.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.3 mg
- Thiamin 0.4 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 159.9 calories per serving (1 1/4 Cup (41.0g)), Blueberry Waffle Cereal is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 34.0g per serving (81.9% of calories), with a good 2.0g of dietary fiber. It contains 4.6mg of iron (26% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Whole Wheat Flour, Sugar, Whole Oat Flour, Degerminated Yellow Corn Meal, Palm Oil, Contains 2% or Less of Invert Syrup, Salt, Wheat Flour, Natural Flavor, Calcium Carbonate, Wheat Starch, Fruit Juice Concentrate for Color, Vegetable Juice for Color, Turmeric Extract Color, Annatto Extract Color, Baking Soda, Blueberries, Bht for Freshness. Vitamins and Minerals: Reduced Iron, Niacinamide, Vitamin B6 (pyridoxine Hydrochloride), Vitamin B2 (riboflavin), Folic Acid, Vitamin B1 (thiamin Hydrochloride), Vitamin D3, Vitamin B12.
🔬 Ingredient Analysis
Artificial Preservatives: Bht
Fortification / Enrichment Agents: Reduced Iron, Niacinamide, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Vitamin D3, Calcium Carbonate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Blueberry Waffle Cereal — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Blueberry Waffle Cereal contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 159.9 kcal | 8% |
| Total Fat | 2.0 g | 3% |
| Saturated Fat | 0.5 g | 3% |
| Sodium | 170.2 mg | 7% |
| Total Carbohydrate | 34.0 g | 12% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 15.0 g | 30% |
| Protein | 3.0 g | 6% |
| Thiamin (B-1) | 0.41 mg | 34% ✅ |
| Riboflavin (B-2) | 0.34 mg | 26% ✅ |
| Niacin (B-3) | 4.0 mg | 25% ✅ |
| Vitamin B-6 | 0.40 mg | 24% ✅ |
| Folate | 80.0 µg | 20% ✅ |
| Vitamin B-12 | 1.20 µg | 50% ✅ |
| Calcium | 29.9 mg | 2% |
| Iron | 4.6 mg | 26% ✅ |
| Potassium | 90.2 mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Blueberry Waffle Cereal accounts for 8% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 81.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 159.9 calories in Blueberry Waffle Cereal? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 12.1 min |
| Walking: 17 minutes per mile | 27.6 min |
| Cycling (Low Intensity) | 17.5 min |
| HIIT | 14.8 min |
| Cross-country Skiing | 20.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Blueberry Waffle Cereal
Is Blueberry Waffle Cereal good for weight loss?
With only 160 calories per serving and just 2g of fat, this cereal is fairly light, but the 15g of sugar and low 3g of protein mean it won't keep you feeling full for long. You'd likely feel hungry again quickly, which could lead to overeating later.
Is Blueberry Waffle Cereal good fuel for endurance activities?
The 34g of carbs provide quick energy, but with only 3g of protein and 2g of fat, this cereal lacks the sustaining nutrients that endurance athletes need. You'd be better off pairing it with Greek yogurt, nuts, or eggs to create a more balanced pre-activity meal.
How might Blueberry Waffle Cereal affect blood sugar?
This cereal will likely cause a quick spike in blood sugar due to its high sugar content and refined grain base, despite the 2g of fiber that offers minimal buffering effect. The lack of protein and healthy fats means there's nothing to slow down digestion.
Is Blueberry Waffle Cereal gluten-free?
No, this cereal contains wheat flour and whole wheat flour, both of which have gluten.
What should I watch out for with Blueberry Waffle Cereal?
The sugar content at 15g per serving is substantial—about what you'd find in a candy bar—and comes mostly from added sugars rather than whole fruit. If blood sugar management is a concern for you, this cereal isn't ideal.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
