🧪 Nutrition Facts
- Calories 570.5
- Total Fat 3.3 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 774.3 mg
- Potassium 570.5 mg
- Total Carbohydrate 133.7 g
- Dietary Fiber 16.3 g
- Sugars 24.5 g
- Protein 13.0 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 163.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 73.4 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
At 570.5 calories per serving (1 cup with 1/2 cup skim milk (163.0g)), Total Cereal is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 133.7g per serving (86.8% of calories), with a good 16.3g of dietary fiber. One thing to note: a single serving contains 774.3mg of sodium (34% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ 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, Sugar, Corn Syrup, Salt. Vitamin E (mixed Tocopherols) Added to Preserve Freshness. Vitamins and Minerals: Vitamin C (sodium Ascorbate), Vitamin E Acetate, Iron and Zinc (mineral Nutrients), a B Vitamin (niacinamide), a B Vitamin (calcium Pantothenate), Vitamin B6 (pyridoxine Hydrochloride), Vitamin B2 (riboflavin), Vitamin B1 (thiamin Mononitrate), a B Vitamin (folic Acid), Vitamin a (palmitate), Vitamin B12, Vitamin D3. Contains Wheat; May Contain Almond Ingredients.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Niacinamide, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Calcium Pantothenate, Vitamin D3, Vitamin E Acetate, 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 Total 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 Total Cereal contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 570.5 kcal | 28.5% |
| Total Fat | 3.3 g | 4% |
| Sodium | 774.3 mg | 34% ⚠️ |
| Total Carbohydrate | 133.7 g | 49% |
| Dietary Fiber | 16.3 g | 58% ✅ |
| Total Sugars | 24.5 g | 49% |
| Protein | 13.0 g | 26% |
| Calcium | 163.0 mg | 13% |
| Iron | 73.4 mg | 407% ⭐ |
| Potassium | 570.5 mg | 12% |
* 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
Total Cereal accounts for 28.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 86.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 570.5 calories in Total Cereal? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 43.1 min |
| Walking: 17 minutes per mile | 98.4 min |
| Cycling (Low Intensity) | 62.4 min |
| HIIT | 52.8 min |
| Treadmill Walking (Incline) | 84.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Total Cereal
Is Total Cereal good for weight loss?
At 570 calories per serving with 24g of sugar, this isn't an ideal choice for weight loss. However, the substantial fiber content (16g) does help with satiety, which could prevent overeating later in the day.
Is Total Cereal good for muscle building?
With only 13g of protein per serving, Total Cereal falls short of what's typically needed for muscle building. You'd want to pair it with a higher-protein source like Greek yogurt or protein powder to make it more suitable for that goal.
Is Total Cereal good post-workout fuel?
This works reasonably well post-workout thanks to the 133.7g of carbs to replenish glycogen stores and the fortified vitamins and minerals. The low protein content means you should add a source like milk, yogurt, or nuts to better support muscle recovery.
Is Total Cereal good fuel for endurance activities?
The high carbohydrate content makes this a solid option for fueling endurance activities, especially when eaten a couple of hours before exercise. The fiber helps provide sustained energy, though the sugar spike means it's best consumed well in advance rather than immediately before intense effort.
What should I watch out for with Total Cereal?
The sodium content is quite high at 774mg per serving—nearly a third of the daily recommended limit in one bowl. Combined with the added sugars (24g), this is best enjoyed occasionally rather than as a daily breakfast 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.
