🧪 Nutrition Facts
- Calories 129.9
- Total Fat 3.5 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 140.1 mg
- Potassium 45.0 mg
- Total Carbohydrate 24.0 g
- Dietary Fiber 1.0 g
- Sugars 10.0 g
- Protein 1.0 g
- Vitamin A 500.1 IU
- Vitamin B-12 1.5 µg
- Vitamin B-6 0.0 mg
- Vitamin C 6.0 mg
- Vitamin D 39.9 IU
- Vitamin E 0.0 mg
- Calcium 99.9 mg
- Copper 0.0 mg
- Folate 200.1 µg
- Iron 9.0 mg
- Magnesium 8.1 mg
- Manganese 0.0 mg
- Niacin 5.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 80.1 mg
- Riboflavin 0.4 mg
- Thiamin 0.3 mg
- Zinc 3.8 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
Whole Wheat and Rice Cereal contains 129.9 calories per serving (1 Serving (30.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 24.0g per serving (73% of calories), of which 10.0g are sugars. It contains 9.0mg of iron (50% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Whole Grain Wheat, Sugar, Rice Flour, Canola Oil, And/or Partial Hydrogenated Soybean Oil, Fructose, Maltodextrin, Contains 2% or Less of: Dextrose, Salt, Natural and Artificial Blueberry Flavor, Soy Lecithin, Blueberries, Trisodium Phosphate, Blue 2 & Red 40 Lakes, Color Added Bht (to Preserve Freshness). Vitamins & Minerals: Vitamin NB1 (thiamin Mononitrate), Vitamin B2 (riboflavin), Niacin (niacinamide), Vitamin B6 (pyridoxine Hydrochloride), Folic Acid, Vitamin B12, Vitamin a Palmitate, Vitamin C (sodium Ascorbate), Vitamin D, Reduced Iron, Zinc (zinc Oxide), Calcium Carbonate.
🔬 Ingredient Analysis
Artificial Preservatives: Bht
Artificial Colours: Red 40, Blue 2, Color Added
Emulsifiers / Stabilisers: Lecithin, Soy Lecithin
Fortification / Enrichment Agents: Reduced Iron, Niacinamide, Niacin, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Vitamin A Palmitate, Zinc Oxide, Calcium Carbonate, Sodium Ascorbate
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 Whole Wheat and Rice 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 Whole Wheat and Rice Cereal contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 129.9 kcal | 6.5% |
| Total Fat | 3.5 g | 4% |
| Saturated Fat | 0.5 g | 3% |
| Sodium | 140.1 mg | 6% |
| Total Carbohydrate | 24.0 g | 9% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 10.0 g | 20% |
| Protein | 1.0 g | 2% |
| Vitamin A | 500.1 IU | 10% |
| Vitamin C | 6.0 mg | 7% |
| Vitamin D | 39.9 IU | 5% |
| Thiamin (B-1) | 0.30 mg | 25% ✅ |
| Riboflavin (B-2) | 0.43 mg | 33% ✅ |
| Niacin (B-3) | 5.0 mg | 31% ✅ |
| Folate | 200.1 µg | 50% ✅ |
| Vitamin B-12 | 1.50 µg | 62% ✅ |
| Calcium | 99.9 mg | 8% |
| Iron | 9.0 mg | 50% ✅ |
| Potassium | 45.0 mg | 1% |
| Magnesium | 8.1 mg | 2% |
| Phosphorus | 80.1 mg | 6% |
| Zinc | 3.8 mg | 34% ✅ |
| Copper | 0.04 mg | 4% |
* 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
Whole Wheat and Rice Cereal accounts for 6.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 73% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 129.9 calories in Whole Wheat and Rice Cereal? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.8 min |
| Walking: 17 minutes per mile | 22.4 min |
| Cycling (Low Intensity) | 14.2 min |
| HIIT | 12.0 min |
| Walking: 19 minutes per mile | 25.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Whole Wheat and Rice Cereal
Is Whole Wheat and Rice Cereal good for weight loss?
At about 130 calories per serving with only 1g of protein, this cereal isn't ideal for weight loss since protein helps keep you full. The 10g of sugar per serving is relatively high and can contribute to blood sugar spikes without much nutritional substance.
Is Whole Wheat and Rice Cereal a good snack for kids?
Yes, it's a reasonable choice for kids—the familiar cereal format with blueberry flavor appeals to children, and it's fortified with several B vitamins and iron which support growth and energy.
Is Whole Wheat and Rice Cereal gluten-free?
No, this cereal contains whole grain wheat, which is a gluten source.
What vitamins or minerals stand out in Whole Wheat and Rice Cereal?
This cereal stands out for its iron content at 9mg per serving, which is substantial for a breakfast cereal and helpful for preventing deficiency, especially in children. It's also fortified with B vitamins including B12, thiamin, and folic acid to support energy and metabolism.
What diets does Whole Wheat and Rice Cereal suit?
It works for standard omnivorous diets but isn't suitable for gluten-free, paleo, or low-carb approaches. Vegans and vegetarians can eat it, though the ingredient list includes potential animal-derived additives.
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.
