🧪 Nutrition Facts
- Calories 210.1
- Total Fat 2.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 110.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 46.0 g
- Dietary Fiber 4.0 g
- Sugars 10.0 g
- Protein 4.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 4.8 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 19.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 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 210.1 calories per serving (1 Serving (55.0g)), Flakes & Clusters Cereal is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 46.0g per serving (84.4% of calories), with a good 4.0g of dietary fiber.
🏷️ 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, Brown Rice, Milled Cane Sugar, Rice Flour, Whole Rolled Oats, Cherry Puree (cherries, Sugar, Natural Flavor, Citric Acid, Elderberry Juice Concentrate [for Color], Fruit Juice [for Color]), Vegetable Oil (canola And/or Safflower And/or Sunflower Oil), Freeze Dried Blueberries, Freeze Dried Pomegranate, Salt Honey, Cornstarch, Natural Flavor, Barley Malt Syrup, Annatto (for Color), Purple Carrot Juice (for Color).
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Flakes & 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 Flakes & 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 Flakes & Clusters Cereal contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210.1 kcal | 10.5% |
| Total Fat | 2.0 g | 3% |
| Sodium | 110.0 mg | 5% |
| Total Carbohydrate | 46.0 g | 17% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 10.0 g | 20% |
| Protein | 4.0 g | 8% |
| Vitamin C | 4.8 mg | 5% |
| Calcium | 19.8 mg | 2% |
| Iron | 1.4 mg | 8% |
* 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
Flakes & Clusters Cereal accounts for 10.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 84.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 210.1 calories in Flakes & 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 | 15.9 min |
| Walking: 17 minutes per mile | 36.3 min |
| Cycling (Low Intensity) | 23.0 min |
| HIIT | 19.5 min |
| Running: 12 Minutes Per Mile | 18.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Flakes & Clusters Cereal
Is Flakes & Clusters Cereal good for weight loss?
At 210 calories and 4g of fiber per serving, this cereal can fit into a weight loss plan if portion-controlled, though the 46g of carbs and 10g of sugar are relatively high for the serving size. The fiber content does provide some satiety, but pairing it with protein-rich additions like Greek yogurt or nuts would make it more filling.
Is Flakes & Clusters Cereal good fuel for endurance activities?
This cereal works well as pre-activity fuel thanks to its 46g of easily digestible carbohydrates and moderate calorie content. The 4g of protein offers some muscle support, though adding a protein source would better prepare your body for sustained exercise.
How does the fiber in Flakes & Clusters Cereal support digestion?
With 4g of fiber per serving, this cereal supports digestive regularity and helps feed beneficial gut bacteria. The fiber comes from whole grains like whole wheat and oats, which also slow sugar absorption and help maintain stable blood sugar levels.
Is Flakes & Clusters Cereal gluten-free?
This cereal is not gluten-free, as it contains whole wheat flour and barley malt syrup, both of which have gluten.
What diets does Flakes & Clusters Cereal suit?
This cereal suits most standard diets including vegetarian, vegan, and dairy-free eating patterns. It works less well for very low-carb or keto approaches due to its 46g carbohydrate content per serving.
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.
