🧪 Nutrition Facts
- Calories 230.0
- Total Fat 2.5 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 120.3 mg
- Potassium 220.1 mg
- Total Carbohydrate 49.0 g
- Dietary Fiber 5.0 g
- Sugars 16.0 g
- Protein 5.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.4 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 19.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 9.0 mg
- Magnesium 40.3 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 1.0 mg
- Phosphorus 99.8 mg
- Riboflavin 0.1 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 230.0 calories per serving (1 cup (62g) (62.0g)), Gmills Oatmeal Crisp Flakes Cluster Cereal Hearty Raisins is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 49.0g per serving (82.2% of calories), with a good 5.0g of dietary fiber. It's a good source of dietary fiber at 5.0g per serving (18% 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 Oats, Whole Grain Wheat, Sugar, Raisins, Corn Syrup, Glycerin, Brown Sugar Syrup, Brown Sugar, Salt, Oat Flour, Rice Flour, Honey, Cinnamon, Baking Soda, Artificial Flavor, Color Added. Vitamin E (mixed Tocopherols) and Bht Added to Preserve Freshness.vitamins and Minerals: Calcium Carbonate, Iron (a Mineral Nutrient), a B Vitamin (niacinamide), a B Vitamin (calcium Pantothenate), Vitamin B6 (pyridoxine Hydrochloride), a B Vitamin (folic Acid).
🔬 Ingredient Analysis
Artificial Preservatives: Bht
Artificial Colours: Color Added
Flavour Enhancers: Artificial Flavor
Fortification / Enrichment Agents: Niacinamide, Pyridoxine Hydrochloride, Folic Acid, Calcium Pantothenate, Calcium Carbonate
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 Gmills Oatmeal Crisp Flakes Cluster Cereal Hearty Raisins — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Gmills Oatmeal Crisp Flakes Cluster Cereal Hearty Raisins contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230.0 kcal | 11.5% |
| Total Fat | 2.5 g | 3% |
| Saturated Fat | 0.5 g | 3% |
| Sodium | 120.3 mg | 5% |
| Total Carbohydrate | 49.0 g | 18% |
| Dietary Fiber | 5.0 g | 18% ✅ |
| Total Sugars | 16.0 g | 32% |
| Protein | 5.0 g | 10% |
| Riboflavin (B-2) | 0.07 mg | 5% |
| Pantothenic Acid (B-5) | 1.00 mg | 20% ✅ |
| Vitamin B-6 | 0.40 mg | 24% ✅ |
| Calcium | 19.8 mg | 2% |
| Iron | 9.0 mg | 50% ✅ |
| Potassium | 220.1 mg | 5% |
| Magnesium | 40.3 mg | 10% |
| Phosphorus | 99.8 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
Gmills Oatmeal Crisp Flakes Cluster Cereal Hearty Raisins accounts for 11.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 82.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 230.0 calories in Gmills Oatmeal Crisp Flakes Cluster Cereal Hearty Raisins? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 17.4 min |
| Walking: 17 minutes per mile | 39.7 min |
| Cycling (Low Intensity) | 25.2 min |
| HIIT | 21.3 min |
| Lacrosse | 21.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Gmills Oatmeal Crisp Flakes Cluster Cereal Hearty Raisins
Is Gmills Oatmeal Crisp Flakes Cluster Cereal Hearty Raisins good for weight loss?
At 230 calories per cup with 5g of protein, this cereal can fit into a weight loss plan if portion-controlled, but the 16g of sugar is something to be mindful of. The 5g of fiber helps with satiety, which may prevent overeating.
Is Gmills Oatmeal Crisp Flakes Cluster Cereal Hearty Raisins good fuel for endurance activities?
The 49g of carbs per serving make this a reasonable carbohydrate source for fueling before or after endurance activities, though you'd want to pair it with protein and healthy fat to create a more balanced meal. The quick-digesting carbs from the refined grains and added sugars provide fast energy but may cause an energy dip without sustained nutrition alongside it.
How might Gmills Oatmeal Crisp Flakes Cluster Cereal Hearty Raisins affect blood sugar?
With 16g of sugar and refined grains as primary ingredients, this cereal will likely cause a noticeable spike in blood sugar. The 5g of fiber provides some moderation to this effect, but the overall sugar content means it's not an ideal choice for blood sugar management.
How does the fiber in Gmills Oatmeal Crisp Flakes Cluster Cereal Hearty Raisins support digestion?
The 5g of fiber per serving supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. This amount is substantial for a breakfast cereal and helps offset some of the impact from the added sugars.
What should I watch out for with Gmills Oatmeal Crisp Flakes Cluster Cereal Hearty Raisins?
The 16g of sugar per serving is quite high—that's about 4 teaspoons—and combined with added sugars from corn syrup and brown sugar syrup, it makes up nearly a third of your carbohydrate intake. The relatively low protein content (5g) means this cereal alone won't keep you satisfied for long without pairing it with something more protein-rich like Greek yogurt or milk.
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.
