🧪 Nutrition Facts
- Calories 210.1
- Total Fat 1.5 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 219.8 mg
- Potassium 110.2 mg
- Total Carbohydrate 46.0 g
- Dietary Fiber 4.0 g
- Sugars 17.0 g
- Protein 3.0 g
- Vitamin A 750.1 IU
- Vitamin B-12 2.1 µg
- Vitamin B-6 0.7 mg
- Vitamin C 21.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 8.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 7.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.6 mg
- Thiamin 0.5 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 (54.0g)), Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal with Oat & Fruit 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 (87.8% of calories), with a good 4.0g of dietary fiber. It contains 8.1mg of iron (45% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ 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
Rice, Whole Grain Wheat, Sugar, Wheat Bran, Whole Grain Rolled Oats, Brown Sugar Syrup, Wheat Dextrin, Contains 2% or Less of: Corn Syrup, Rice Flour, Apples, Salt, Barley Malt Extract, Palm Kernel Oil, Dextrose, Wheat Flakes, Honey, Canola Oil, Nonfat Yogurt (cultured Nonfat Milk), Natural Flavor, Molasses, Nonfat Dry Milk, Mixed Tocopherols (added to Preserve Freshness), Sunflower Lecithin, Calcium Carbonate, Red Radish Juice Concentrate (for Color). Vitamins and Minerals: Sodium Ascorbate Vitamin C), Reduced Iron, Niacinamide, Pyridoxine Hydrochloride (vitamin B6), Riboflavin (vitamin B2), Thiamin Mononitrate (vitamin B1), Vitamin a Palmitate, Folic Acid, Vitamin D, Vitamin B12.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Lecithin, Sunflower Lecithin
Fortification / Enrichment Agents: Reduced Iron, Niacinamide, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Vitamin A Palmitate, 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 Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal with Oat & Fruit — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal with Oat & Fruit 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 | 1.5 g | 2% |
| Saturated Fat | 0.5 g | 3% |
| Sodium | 219.8 mg | 10% |
| Total Carbohydrate | 46.0 g | 17% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 17.0 g | 34% |
| Protein | 3.0 g | 6% |
| Vitamin A | 750.1 IU | 15% |
| Vitamin C | 21.0 mg | 23% ✅ |
| Thiamin (B-1) | 0.54 mg | 45% ✅ |
| 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 | 88% ✅ |
| Iron | 8.1 mg | 45% ✅ |
| Potassium | 110.2 mg | 2% |
* 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
Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal with Oat & Fruit 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 87.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 210.1 calories in Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal with Oat & Fruit? 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 | 36.2 min |
| Cycling (Low Intensity) | 23.0 min |
| HIIT | 19.5 min |
| Elliptical (High Intensity) | 25.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal with Oat & Fruit
Is Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal with Oat & Fruit good for weight loss?
At 210 calories per serving with only 3g of protein, this cereal won't keep you feeling full for long, making it harder to stick to a calorie deficit. The high sugar content (17g per serving) can trigger cravings and blood sugar crashes that lead to overeating later.
Is Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal with Oat & Fruit good fuel for endurance activities?
The carbs here (46g) could provide quick energy, but the low protein (3g) and high sugar mean energy won't be sustained for long efforts. For endurance activities, you'd want something with more protein and fiber to sustain energy and prevent a mid-activity energy crash.
How might Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal with Oat & Fruit affect blood sugar?
This cereal will likely cause a rapid spike in blood sugar due to the 17g of sugar and refined grains, followed by a crash that may leave you hungry again within an hour or two. The 4g of fiber helps somewhat, but it's not enough to meaningfully slow the sugar absorption.
Is Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal with Oat & Fruit suitable for people with lactose intolerance?
The ingredient list includes nonfat yogurt and nonfat dry milk, which contain lactose, so this cereal is not suitable for people with lactose intolerance. Those with lactose sensitivity should pair it with a lactose-free milk alternative instead.
What should I watch out for with Fruit & Yogurt Crispy Rice & Wheat Flakes Cereal with Oat & Fruit?
With 17g of sugar in a single serving, this cereal delivers a significant sugar load—roughly equivalent to 4 teaspoons of added sugar. If you're using milk, you'll be adding more sugar and calories; pairing it with unsweetened milk or Greek yogurt would help balance things out.
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.
