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[N]extrient

Cereals Ready-to-eat Malt-o-meal Honey Graham Squares

SR Legacy·Comprehensive Reference Data

Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES

Breakfast Cereals

A 100g serving covers 240% of the daily recommended Vitamin B12, making Cereals Ready-to-eat Malt-o-meal Honey Graham Squares one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (4.5g), fat (10g), and carbohydrates (74.7g) per 100g. Cereals Ready-to-eat Malt-o-meal Honey Graham Squares packs 398 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 838mg per 100g (36% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 4.4g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Cereals Ready-to-eat Malt-o-meal Honey Graham Squares delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.

Calories398KCAL
Protein4.5G
Fat10G
Carbs74.7G
Fiber4.4G

Calorie Distribution

407kcal
  • Protein4%4.5 g
  • Fat22%10 g
  • Carbs73%74.7 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water3.6G
Energy398KCAL
Protein4.5G
Total lipid (fat)10.0G
Carbohydrate, by difference74.7G
Fiber, total dietary4.4G
Total Sugars32.7G
Cholesterol0MG
Vitamin C, total ascorbic acid29.9MG
Thiamin1.6MG
Riboflavin1.6MG
Niacin19.0MG
Vitamin B-62.0MG
Folate, total667UG
Vitamin B-125.8UG
Vitamin E (alpha-tocopherol)0.31MG
Vitamin D (D2 + D3)3.8UG
Vitamin K (phylloquinone)1.3UG
Calcium, Ca367MG
Iron, Fe33.8MG
Magnesium, Mg31.0MG
Phosphorus, P137MG
Potassium, K226MG
Sodium, Na838MG
Zinc, Zn13.9MG
Energy1664kJ
Ash7.3G
Folic acid648UG
Folate, food19.0UG
Folate, DFE1121UG
Vitamin A, IU1959IU
Vitamin D (D2 + D3), International Units152IU
Vitamin D3 (cholecalciferol)3.8UG
Fatty acids, total saturated1.5G
Fatty acids, total monounsaturated3.1G
Fatty acids, total polyunsaturated3.8G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (1 NLEA serving) (30g)1191.3g3g22.4g

Scaled from Cereals Ready-to-eat Malt-o-meal Honey Graham Squares's per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

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443 kcal4.9g protein

Cereals Ready-to-eat Malt-o-meal Cinnamon Toasters

425 kcal3.32g protein

Cereals Ready-to-eat Malt-o-meal Marshmallow Mateys

387 kcal6.94g protein

Cereals Ready-to-eat Malt-o-meal Honey Nut Scooters

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Cereals Ready-to-eat Malt-o-meal Colossal Crunch

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Cereals Ready-to-eat Malt-o-meal Berry Colossal Crunch

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Nutrient Highlights

  • Cereals Ready-to-eat Malt-o-meal Honey Graham Squares is a excellent source of Iron (188% DV) — see top foods ranked by Iron
  • Cereals Ready-to-eat Malt-o-meal Honey Graham Squares is a excellent source of Zinc (127% DV) — see top foods ranked by Zinc
  • Cereals Ready-to-eat Malt-o-meal Honey Graham Squares is a excellent source of Sodium (36% DV) — see top foods ranked by Sodium
  • Cereals Ready-to-eat Malt-o-meal Honey Graham Squares is a excellent source of Vitamin C (33% DV) — see top foods ranked by Vitamin C
  • Cereals Ready-to-eat Malt-o-meal Honey Graham Squares is a excellent source of Calcium (28% DV) — see top foods ranked by Calcium

Dietary Considerations

  • At 838mg of sodium per 100g, Cereals Ready-to-eat Malt-o-meal Honey Graham Squares should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Cereals Ready-to-eat Malt-o-meal Honey Graham Squares provides 33.8mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Cereals Ready-to-eat Malt-o-meal Honey Graham Squares is a meaningful source of folate at 667mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Zinc: top <1% (#1 of 8,262)
  • Iron: top 1% (#83 of 8,262)
  • Vitamin D: top 2% (#165 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories398
% Daily Value*
Total Fat 10.0G13%
Cholesterol 0MG0%
Sodium 838MG36%
Total Carbohydrate 74.7G27%
Dietary Fiber 4.4G16%
Total Sugars 32.7G
Protein 4.5G9%
Vitamin D 3.8UG19%
Calcium 367MG28%
Iron 33.8MG188%
Potassium 226MG5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172995.

View on USDA FoodData Central →