grain
whole-grain cereal.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
whole grain breakfast cerealmultigrain cereal
SERVING
CALORIES
362
PROTEIN
10.5g
CARBS
75g
FAT
2.5g
FIBER
12g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories362kcal—
Protein10.5g21%
Carbohydrates75g27%
Fiber12g43%
Sugar8.0g16%
Total fat2.5g3%
Saturated fat0.50g3%
Trans fat0g—
Cholesterol0mg0%
Water3.0g—
MINERALS
Sodium350mg15%
Potassium380mg8%
Calcium60mg5%
Iron25mg139%
Magnesium110mg26%
Phosphorus320mg26%
Zinc4.5mg41%
Copper0.40mg44%
Manganese2.8mg122%
Selenium25µg45%
VITAMINS
Vitamin A600µg67%
Vitamin C50mg56%
Vitamin D8.0µg40%
Vitamin E10mg67%
Vitamin K2.0µg2%
Thiamin (B1)1.2mg100%
Riboflavin (B2)1.3mg100%
Niacin (B3)16mg100%
Pantothenic acid (B5)5.0mg100%
Vitamin B61.7mg100%
Folate (B9)350µg88%
Vitamin B125.0µg208%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup40.8g
1 tablespoon2.6g
1 teaspoon0.9g
1 oz28.4g
1 lb453.6g
1 ml0.2g
1 liter170g
HEALTH BENEFITS
Why eat it.
- ✓High fiber content supports digestive health and regular bowel movements
- ✓Whole grains are linked to a reduced risk of heart disease
- ✓Provides sustained energy release due to complex carbohydrates
- ✓Often fortified with essential vitamins and minerals like Iron and B12
- ✓Helps in weight management by promoting a feeling of fullness
COOKING TIPS
In the kitchen.
- 1Serve with cold milk, yogurt, or plant-based alternatives
- 2Can be crushed and used as a crunchy coating for baked chicken or fish
- 3Add to muffin or cookie batters for extra texture and fiber
STORAGE
Keep it fresh.
- Store in a cool, dry place away from direct sunlight
- Keep in an airtight container once opened to maintain crispness
- Ensure the bag is tightly sealed to prevent the cereal from going stale
FAQ
Frequently asked questions.
How long does whole-grain cereal last after opening?
Once opened, it typically stays fresh for 2 to 3 months if stored in an airtight container in a cool, dry place.
Can I freeze whole-grain cereal?
Yes, you can freeze it in an airtight bag for up to a year, though it is rarely necessary as it has a long shelf life at room temperature.
What should I look for when buying whole-grain cereal?
Check the ingredient list to ensure a 'whole grain' (like whole wheat or oats) is the first item and look for low added sugar content.
Is whole-grain cereal gluten-free?
Most whole-grain cereals contain wheat, barley, or rye and are not gluten-free. Look for certified gluten-free oats or corn-based options if needed.
What are the best substitutes for whole-grain cereal?
Rolled oats, steel-cut oats, granola, or puffed grains like quinoa or amaranth are excellent alternatives.
How do I keep my cereal from getting soggy?
Add milk just before eating, or use a bowl with a separate compartment for milk and cereal to maintain maximum crunch.
Is whole-grain cereal healthy for weight loss?
Yes, because the high fiber content helps you feel full longer, but be mindful of portion sizes and added sugars.
Can I use whole-grain cereal in cooking?
Absolutely. It works well as a topping for yogurt parfaits, a base for homemade granola bars, or a crunchy element in trail mixes.
