Whole grain cereal

Breakfast

Item Rating: 75/100

1 serving (53 grams) contains 180 calories, 5.0 grams of protein, 1.0 grams of fat, and 43.0 grams of carbohydrates.

Nutrition Information

1 cup (53g)

Calories		180
% Daily Value*
Total Fat		1 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		190 mg	8%
Total Carbohydrates		43 g	15%
	Dietary Fiber	6.0 g	21%
	Sugars	2 g
protein		5 g	10%
Vitamin D		0 mcg	0%
Calcium		20.1 mg	1%
Iron		7 mg	38%
Potassium		230 mg	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Whole grain cereal Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 9 cal (4.5%)

Protein: 20 cal (10.0%)

Carbs: 172 cal (85.6%)

About Whole grain cereal

Whole grain cereal refers to breakfast cereals made from whole grains such as oats, wheat, barley, or quinoa, retaining all three parts of the grain: the bran, germ, and endosperm. Originating as part of western culinary traditions, whole grain cereals are a staple in many diets worldwide. They are rich in complex carbohydrates, dietary fiber, and an array of vitamins and minerals, including B vitamins, iron, magnesium, and selenium. Unlike their refined counterparts, whole grain cereals have higher nutrient density and deliver a steady source of energy, making them a popular option for breakfast or snacks. Whole grain cereals vary widely in type, flavor, and texture, allowing for versatility in preparation and pairing with other healthful ingredients like fresh fruits, nuts, or yogurt for balanced meals.

Health Benefits

• Supports digestion due to high dietary fiber content, with 3-5 grams per serving depending on the grain.
• Promotes heart health as whole grains contain plant compounds and magnesium, which may help reduce LDL cholesterol.
• Provides sustained energy from complex carbohydrates, preventing spikes in blood sugar.
• Contributes to bone health through magnesium and selenium, which are involved in bone structure maintenance.
• Strengthens the immune system with vitamins such as B6, aiding in red blood cell production and nutrient metabolism.

Dietary Considerations

Allergens: Contains gluten (if made from wheat, barley, rye), possibly nuts if cross-contact occurs

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free diets unless specifically labeled gluten-free, low-carb diets

Selection and Storage

Store whole grain cereal in a cool, dry place in an airtight container to prevent moisture or pest contamination.

Common Questions About Whole grain cereal Nutrition

Is whole grain cereal high in protein?

Whole grain cereal typically contains moderate protein levels; on average, it provides about 3-6 grams of protein per serving (30-50 grams). While it is not considered a high-protein food, pairing it with milk or plant-based milks can boost overall protein intake.

Can I eat whole grain cereal on a keto diet?

Whole grain cereal is not suitable for a keto diet as it is relatively high in carbohydrates. A typical serving contains 20-40 grams of carbs, which can exceed the daily carb allowance for keto diets. Instead, keto-friendly cereals made from nuts or seeds may be a better option.

What are the health benefits of eating whole grain cereal?

Whole grain cereal is rich in dietary fiber, providing 3-7 grams per serving, which aids digestion and supports heart health. It also contains essential nutrients like B vitamins, iron, magnesium, and antioxidants. However, some brands may include added sugar, so it's important to check labels and choose low-sugar options.

How much whole grain cereal should I eat per serving?

A standard serving is typically 30-50 grams, or about ¾ to 1 cup, depending on the cereal. This portion contains around 100-200 calories. Be mindful of portion sizes, especially if adding milk, yogurt, or sweeteners, as these can significantly increase calorie intake.

How does whole grain cereal compare to oatmeal?

Whole grain cereal and oatmeal are both nutrient-rich breakfast options. Oatmeal is typically higher in protein (5-7 grams per serving) and soluble fiber, which helps lower cholesterol. Whole grain cereal often has a crunchier texture and can contain a wider variety of grains but may include added sugars that oatmeal does not.

Data Sources & Scientific References

1. USDA FoodData - Whole grain cereal Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →