🧪 Nutrition Facts
- Calories 249.9
- Total Fat 1.5 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 9.9 mg
- Potassium 190.3 mg
- Total Carbohydrate 60.0 g
- Dietary Fiber 7.0 g
- Sugars 15.0 g
- Protein 6.0 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 9.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 21.3 mg
- Magnesium 39.8 mg
- Manganese 0.0 mg
- Niacin 2.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 100.1 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 1.5 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 249.9 calories per serving (1 Serving (71.0g)), Original Whole Grain 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 60.0g per serving (86.5% 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, Sugar, Contains 2% or Less of Brown Rice Syrup, Gelatin. Vitamins and Minerals: Reduced Iron, Folic Acid.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Reduced Iron, Folic Acid
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 Original Whole Grain 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 Original Whole Grain 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 | 249.9 kcal | 12.5% |
| Total Fat | 1.5 g | 2% |
| Sodium | 9.9 mg | 0% |
| Total Carbohydrate | 60.0 g | 22% |
| Dietary Fiber | 7.0 g | 25% ✅ |
| Total Sugars | 15.0 g | 30% |
| Protein | 6.0 g | 12% |
| Niacin (B-3) | 2.0 mg | 13% |
| Calcium | 9.9 mg | 1% |
| Iron | 21.3 mg | 118% ⭐ |
| Potassium | 190.3 mg | 4% |
| Magnesium | 39.8 mg | 9% |
| Phosphorus | 100.1 mg | 8% |
| Zinc | 1.5 mg | 14% |
* 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
Original Whole Grain Cereal in a Cup accounts for 12.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 86.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 249.9 calories in Original Whole Grain 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 | 18.9 min |
| Walking: 17 minutes per mile | 43.1 min |
| Cycling (Low Intensity) | 27.3 min |
| HIIT | 23.2 min |
| Kickboxing (Cardio) | 21.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Original Whole Grain Cereal in a Cup
Is Original Whole Grain Cereal in a Cup good for weight loss?
This cereal is fairly low in fat and calories per serving, but the 15g of sugar is substantial—roughly equivalent to four teaspoons. The 7g of fiber does help with satiety, which can support weight loss efforts, though you'd want to pair it with protein-rich toppings like Greek yogurt or nuts to make it more filling.
Is Original Whole Grain Cereal in a Cup good fuel for endurance activities?
With 60g of carbs and moderate protein, this cereal can work as part of a pre-workout meal, though it would benefit from additional protein and fat to sustain energy over longer efforts. The high sugar means you'd get a quick energy boost, but you might experience a dip later without more substantial nutrition alongside it.
How might Original Whole Grain Cereal in a Cup affect blood sugar?
The 15g of sugar paired with 7g of fiber creates a mixed effect—the fiber slows digestion somewhat, but the substantial sugar content will still trigger a noticeable rise in blood sugar. This is best eaten as part of a balanced meal rather than on its own.
How does the fiber in Original Whole Grain Cereal in a Cup support digestion?
Seven grams of fiber per serving is genuinely helpful for digestive regularity and supporting healthy gut bacteria. This amount contributes meaningfully toward the daily recommended intake, though combining it with plenty of water throughout the day will help you get the full benefit.
What should I watch out for with Original Whole Grain Cereal in a Cup?
The sugar content at 15g per serving is the main concern, especially since it comes early in your meal when your body is most responsive to blood sugar spikes. Despite the whole grain base, this is still a sweetened cereal, so portion control matters if you're monitoring added sugars.
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.
