🧪 Nutrition Facts
- Calories 280.0
- Total Fat 1.5 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 289.6 mg
- Potassium 0.0 mg
- Total Carbohydrate 68.0 g
- Dietary Fiber 6.0 g
- Sugars 28.0 g
- Protein 5.0 g
- Vitamin A 750.4 IU
- Vitamin B-12 2.1 µg
- Vitamin B-6 0.7 mg
- Vitamin C 1.2 mg
- Vitamin D 60.0 IU
- Vitamin E 0.0 mg
- Calcium 20.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 6.3 mg
- Magnesium 60.0 mg
- Manganese 0.0 mg
- Niacin 7.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 150.4 mg
- Riboflavin 0.6 mg
- Thiamin 0.8 mg
- Zinc 2.2 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 280.0 calories per serving (1 Serving (80.0g)), Cereal in a Cup is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 68.0g per serving (89% of calories), with a good 6.0g of dietary fiber. It's a good source of dietary fiber at 6.0g per serving (21% 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
Whole Grain Wheat, Sugar, Raisins, Rice, Wheat Bran, Whole Grain Oats, Brown Sugar Syrup, Glycerin, Contains 2% or Less of Corn Syrup, Salt, Malt Flavor, Modified Corn Starch, Molasses, Palm Oil, Cinnamon, Honey, Natural and Artificial Flavor, Bht for Freshness. Vitamins and Minerals: Niacinamide, Reduced Iron, Vitamin C (ascorbic Acid and Sodium Ascorbate), Zinc Oxide, Vitamin B6 (pyridoxine Hydrochloride), Vitamin a Palmitate, Vitamin B2 (riboflavin), Vitamin B1 (thiamin Hydrochloride), Folic Acid, Vitamin B12, Vitamin D3.
🔬 Ingredient Analysis
Artificial Preservatives: Bht
Emulsifiers / Stabilisers: Modified Corn Starch
Flavour Enhancers: Artificial Flavor
Fortification / Enrichment Agents: Reduced Iron, Niacinamide, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Vitamin A Palmitate, Vitamin D3, Zinc Oxide, Ascorbic Acid, 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 Cereal in a Cup — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Cereal in a Cup contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 280.0 kcal | 14% |
| Total Fat | 1.5 g | 2% |
| Sodium | 289.6 mg | 13% |
| Total Carbohydrate | 68.0 g | 25% |
| Dietary Fiber | 6.0 g | 21% ✅ |
| Total Sugars | 28.0 g | 56% |
| Protein | 5.0 g | 10% |
| Vitamin A | 750.4 IU | 15% |
| Vitamin C | 1.2 mg | 1% |
| Vitamin D | 60.0 IU | 8% |
| Thiamin (B-1) | 0.80 mg | 67% ✅ |
| Riboflavin (B-2) | 0.60 mg | 46% ✅ |
| Niacin (B-3) | 7.0 mg | 44% ✅ |
| Vitamin B-6 | 0.70 mg | 41% ✅ |
| Vitamin B-12 | 2.10 µg | 87% ✅ |
| Calcium | 20.0 mg | 2% |
| Iron | 6.3 mg | 35% ✅ |
| Magnesium | 60.0 mg | 14% |
| Phosphorus | 150.4 mg | 12% |
| Zinc | 2.2 mg | 20% ✅ |
* 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
Cereal in a Cup accounts for 14% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 89% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 280.0 calories in Cereal in a Cup? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.2 min |
| Walking: 17 minutes per mile | 48.3 min |
| Cycling (Low Intensity) | 30.6 min |
| HIIT | 25.9 min |
| Handball | 27.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Cereal in a Cup
Is Cereal in a Cup good for weight loss?
At 280 calories per serving with 28g of sugar, this cereal isn't ideal for weight loss. The high sugar content can lead to blood sugar spikes and crashes that may increase hunger, while the relatively low protein (5g) means it won't keep you satisfied for long.
Is Cereal in a Cup good fuel for endurance activities?
This cereal can work as a quick carb source before or during endurance activities since it provides 68g of carbs in a single serving. However, the high sugar and low protein mean it may cause energy crashes; pairing it with protein and fat would make it a more stable fuel option.
How might Cereal in a Cup affect blood sugar?
The 28g of sugar combined with moderate fiber means this cereal will likely cause a noticeable blood sugar spike. Eating it with protein-rich milk or yogurt instead of on its own could help moderate the impact.
How does the fiber in Cereal in a Cup support digestion?
The 6g of fiber is a genuine bright spot nutritionally, supporting regular digestion and helping feed beneficial gut bacteria. This amount helps offset some of the blood sugar impact from the sugar content, though it's still a consideration given the high sugar-to-fiber ratio overall.
What should I watch out for with Cereal in a Cup?
The 28g of sugar per serving is the main concern—that's roughly 7 teaspoons and accounts for most of the carbohydrate content. While the 6g of fiber helps somewhat, it doesn't offset the sugar load, so this works best as an occasional choice rather than a daily staple.
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.
