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[N]extrient

Cereals Ready-to-eat Post Grape-nuts Flakes

SR Legacy·Comprehensive Reference Data

Cereals ready-to-eat, POST, GRAPE-NUTS Flakes

Breakfast Cereals

A 100g serving covers 217% of the daily recommended Vitamin B12, making Cereals Ready-to-eat Post Grape-nuts Flakes one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (9.4g), fat (3.7g), and carbohydrates (82g) per 100g. Cereals Ready-to-eat Post Grape-nuts Flakes packs 376 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 470mg per 100g (20% DV), relevant for anyone on a low-sodium or DASH diet. Cereals Ready-to-eat Post Grape-nuts Flakes provides 10.2g of dietary fiber per 100g (36% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Cereals Ready-to-eat Post Grape-nuts Flakes delivers meaningful amounts of 18 different vitamins and minerals above 10% of daily value.

Calories376KCAL
Protein9.4G
Fat3.7G
Carbs82G
Fiber10.2G

Calorie Distribution

399kcal
  • Protein9%9.4 g
  • Fat8%3.7 g
  • Carbs82%82 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water3.3G
Energy376KCAL
Protein9.4G
Total lipid (fat)3.7G
Carbohydrate, by difference82.0G
Fiber, total dietary10.2G
Total Sugars15.2G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin1.3MG
Riboflavin1.5MG
Niacin17.2MG
Vitamin B-61.7MG
Folate, total690UG
Vitamin B-125.2UG
Vitamin A, RAE775UG
Vitamin E (alpha-tocopherol)0.81MG
Vitamin D (D2 + D3)3.4UG
Vitamin K (phylloquinone)2.6UG
Calcium, Ca36.0MG
Iron, Fe27.9MG
Magnesium, Mg101MG
Phosphorus, P280MG
Potassium, K336MG
Sodium, Na470MG
Zinc, Zn7.8MG
Copper, Cu0.30MG
Selenium, Se47.8UG
Energy1573kJ
Ash1.6G
Folic acid671UG
Folate, food19.0UG
Folate, DFE1159UG
Choline, total29.0MG
Vitamin B-12, added5.2UG
Retinol775UG
Carotene, beta3.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU2586IU
Lycopene0UG
Lutein + zeaxanthin136UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units138IU
Vitamin D3 (cholecalciferol)3.4UG
Fatty acids, total saturated0.50G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.42G
SFA 18:00.06G
Fatty acids, total monounsaturated1.5G
MUFA 16:10.003G
MUFA 18:11.5G
MUFA 20:10.02G
MUFA 22:10.002G
Fatty acids, total polyunsaturated1.5G
PUFA 18:21.4G
PUFA 18:30.13G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (1 NLEA serving) (29g)1092.7g1.1g23.8g

Scaled from Cereals Ready-to-eat Post Grape-nuts Flakes's per-100g values using USDA portion data.

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Nutrient Highlights

  • Cereals Ready-to-eat Post Grape-nuts Flakes is a excellent source of Iron (155% DV) — see top foods ranked by Iron
  • Cereals Ready-to-eat Post Grape-nuts Flakes is a excellent source of Zinc (71% DV) — see top foods ranked by Zinc
  • Cereals Ready-to-eat Post Grape-nuts Flakes is a excellent source of Fiber (36% DV) — see top foods ranked by Fiber
  • Cereals Ready-to-eat Post Grape-nuts Flakes is a excellent source of Magnesium (24% DV) — see top foods ranked by Magnesium
  • Cereals Ready-to-eat Post Grape-nuts Flakes is a excellent source of Sodium (20% DV) — see top foods ranked by Sodium

Dietary Considerations

  • At 470mg of sodium per 100g, Cereals Ready-to-eat Post Grape-nuts Flakes should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • The high fiber (10.2g) and low fat profile makes Cereals Ready-to-eat Post Grape-nuts Flakes a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Cereals Ready-to-eat Post Grape-nuts Flakes provides 27.9mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Cereals Ready-to-eat Post Grape-nuts Flakes is a meaningful source of folate at 690mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 1% (#83 of 8,262)
  • Vitamin D: top 2% (#165 of 8,262)
  • Fiber: top 3% (#248 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 MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories376
% Daily Value*
Total Fat 3.7G5%
Cholesterol 0MG0%
Sodium 470MG20%
Total Carbohydrate 82.0G30%
Dietary Fiber 10.2G36%
Total Sugars 15.2G
Protein 9.4G19%
Vitamin D 3.4UG17%
Calcium 36.0MG3%
Iron 27.9MG155%
Potassium 336MG7%

* 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: 171648.

View on USDA FoodData Central →