🧪 Nutrition Facts
- Calories 210.1
- Total Fat 3.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 140.3 mg
- Potassium 179.9 mg
- Total Carbohydrate 42.0 g
- Dietary Fiber 7.0 g
- Sugars 9.0 g
- Protein 5.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.1 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 19.8 mg
- Copper 0.2 mg
- Folate 0.0 µg
- Iron 10.8 mg
- Magnesium 60.0 mg
- Manganese 0.0 mg
- Niacin 1.6 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 150.2 mg
- Riboflavin 0.1 mg
- Thiamin 0.0 mg
- Zinc 6.0 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)), Whole Grain Cereal is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 42.0g per serving (78.1% of calories), with a good 7.0g of dietary fiber. It's a good source of dietary fiber at 7.0g per serving (25% 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, Whole Grain Barley, Whole Grain Rolled Oats, Sugar, Rice Flour, Brown Sugar, Canola Oil, Corn Syrup, Wheat Flour, Malted Barley Flour, Salt, Flaxseed Meal, Whey (from Milk), Kiwi Juice Concentrate, Strawberry Juice Concentrate, Sunflower Oil, Raspberry Juice Concentrate, Probiotic (bacillus Coagulans Gbi-30 6086), Natural Flavor, Blueberry Juice Concentrate, Mixed Tocopherols (to Maintain Freshness), Red Beet Concentrate (color), Elderberry Juice Concentrate (color), Raspberry Powder (color). Vitamins and Minerals: Reduced Iron, Zinc Oxide (source of Zinc).
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Reduced Iron, Zinc Oxide
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 Grain 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 Grain 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 | 3.0 g | 4% |
| Sodium | 140.3 mg | 6% |
| Total Carbohydrate | 42.0 g | 15% |
| Dietary Fiber | 7.0 g | 25% ✅ |
| Total Sugars | 9.0 g | 18% |
| Protein | 5.0 g | 10% |
| Riboflavin (B-2) | 0.07 mg | 5% |
| Niacin (B-3) | 1.6 mg | 10% |
| Vitamin B-6 | 0.08 mg | 5% |
| Calcium | 19.8 mg | 2% |
| Iron | 10.8 mg | 60% ✅ |
| Potassium | 179.9 mg | 4% |
| Magnesium | 60.0 mg | 14% |
| Phosphorus | 150.2 mg | 12% |
| Zinc | 6.0 mg | 55% ✅ |
| Copper | 0.16 mg | 18% |
* 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 Grain 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 78.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 210.1 calories in Whole Grain 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 |
| Stationary Bike (High Intensity) | 14.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Whole Grain Cereal
Is Whole Grain Cereal good for weight loss?
With only 210 calories per serving and just 3g of fat, this cereal can fit into a weight loss plan. The 7g of fiber helps you feel fuller longer, which may reduce overall calorie intake throughout the day.
Is Whole Grain Cereal good fuel for endurance activities?
The 42g of carbohydrates per serving make this a solid choice for fueling endurance activities, providing the quick energy your muscles need. However, pair it with protein and healthy fats to sustain energy levels during longer workouts.
How does the fiber in Whole Grain Cereal support digestion?
At 7g of fiber per serving, this cereal supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. The fiber also helps stabilize blood sugar levels and keeps you feeling satisfied between meals.
Is Whole Grain Cereal suitable for people with lactose intolerance?
This cereal contains whey from milk, so it's not suitable for people with lactose intolerance unless they take lactase enzyme supplements.
Is Whole Grain Cereal gluten-free?
No, this cereal is not gluten-free. It contains multiple gluten sources including whole grain wheat, wheat flour, and malted barley flour.
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.
