🧪 Nutrition Facts
- Calories 169.8
- Total Fat 2.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 110.2 mg
- Potassium 269.8 mg
- Total Carbohydrate 36.0 g
- Dietary Fiber 9.0 g
- Sugars 8.0 g
- Protein 10.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 19.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 24.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 80.1 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 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 169.8 calories per serving (1 Serving (51.0g)), Kashi, Golean, Vanilla Graham Clusters, Cereal is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 36.0g per serving (71.3% of calories), with a good 9.0g of dietary fiber. It's a good source of dietary fiber at 9.0g per serving (32% DV), which supports digestive health and helps keep you full.
🏷️ 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
Kashi Seven Whole Grain Honey Puff Cereal (hard Red Wheat, Brown Rice, Honey, Cane Syrup, Barley, Triticale, Oats, Rye, Buckwheat, Sesame Seeds), Degerminated Yellow Corn Flour, Expeller Pressed Soy Protein Isolate, Oat Fiber, Wheat Bran, Rolled Oats, Dried Cane Syrup, Expeller Pressed Soy Flour, Corn Bran, Kashi Seven Whole Grains & Sesame Flour (whole: Oats, Hard Red Wheat, Rye, Brown Rice, Triticale, Barley, Buckwheat, Sesame Seeds), Brown Rice Syrup, Salt, Molasses, Baking Soda, Vitamin E (mixed Tocopherols) for Freshness, Annatto Extract Color.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Kashi, Golean, Vanilla Graham Clusters, Cereal. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Kashi, Golean, Vanilla Graham Clusters, 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 Kashi, Golean, Vanilla Graham Clusters, Cereal contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 169.8 kcal | 8.5% |
| Total Fat | 2.0 g | 3% |
| Sodium | 110.2 mg | 5% |
| Total Carbohydrate | 36.0 g | 13% |
| Dietary Fiber | 9.0 g | 32% ✅ |
| Total Sugars | 8.0 g | 16% |
| Protein | 10.0 g | 20% |
| Calcium | 19.9 mg | 2% |
| Iron | 1.8 mg | 10% |
| Potassium | 269.8 mg | 6% |
| Magnesium | 24.0 mg | 6% |
| Phosphorus | 80.1 mg | 6% |
* 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
Kashi, Golean, Vanilla Graham Clusters, Cereal accounts for 8.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 71.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 169.8 calories in Kashi, Golean, Vanilla Graham Clusters, Cereal? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 12.8 min |
| Walking: 17 minutes per mile | 29.3 min |
| Cycling (Low Intensity) | 18.6 min |
| HIIT | 15.7 min |
| Running: 11 minutes per mile | 14.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Kashi, Golean, Vanilla Graham Clusters, Cereal
Is Kashi, Golean, Vanilla Graham Clusters, Cereal good for weight loss?
This cereal could support weight loss efforts because it's relatively low in calories at 170 per serving and provides substantial fiber and protein to help you feel full. The 9g of fiber and 10g of protein in a single serving are particularly valuable for appetite control, though you'll want to watch portion sizes since cereals are easy to overeat.
Is Kashi, Golean, Vanilla Graham Clusters, Cereal good for muscle building?
While the 10g of protein per serving contributes to your daily intake, this cereal alone isn't optimal for muscle building since you'd need multiple servings to reach meaningful protein amounts, and it lacks the complete amino acid profile of animal proteins or legumes.
Is Kashi, Golean, Vanilla Graham Clusters, Cereal good post-workout fuel?
The 36g of carbohydrates make this a decent source of carbs to replenish glycogen after exercise, but the low fat content and modest protein mean it works better as part of a post-workout meal rather than as your sole recovery food.
Is Kashi, Golean, Vanilla Graham Clusters, Cereal good fuel for endurance activities?
For running or cycling, the carbohydrate content provides usable energy, though the high fiber might cause digestive discomfort during intense activity—it's better suited as a pre-activity breakfast eaten well in advance rather than immediately before exercise.
How does the fiber in Kashi, Golean, Vanilla Graham Clusters, Cereal support digestion?
With 9g of fiber per serving, this cereal supports digestion by promoting healthy gut bacteria and regular bowel movements. The fiber comes from multiple sources including oat fiber, wheat bran, and corn bran, which work together to add bulk and support overall digestive health.
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.
