grains_cereals1 recipes
whole grain flake cereal.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
365
PROTEIN
10.2g
CARBS
81g
FAT
2.4g
FIBER
11.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories365kcal—
Protein10.2g20%
Carbohydrates81g29%
Fiber11.5g41%
Sugar16g32%
Total fat2.4g3%
Saturated fat0.40g2%
Trans fat0g—
Cholesterol0mg0%
Water3.0g—
MINERALS
Sodium550mg24%
Potassium340mg7%
Calcium50mg4%
Iron28mg156%
Magnesium110mg26%
Phosphorus300mg24%
Zinc6.0mg55%
Copper0.30mg33%
Manganese2.5mg109%
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)1.0mg20%
Vitamin B61.6mg94%
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 cup35g
1 tablespoon2.5g
1 teaspoon0.8g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber which aids digestion and promotes satiety
- ✓Often fortified with essential vitamins like B12 and Iron
- ✓Whole grains support heart health by helping to lower cholesterol
- ✓Provides complex carbohydrates for sustained energy release
- ✓Low in saturated fat and contains zero cholesterol
COOKING TIPS
In the kitchen.
- 1Serve with cold milk, plant-based alternatives, or yogurt
- 2Use as a crunchy topping for fruit parfaits or smoothie bowls
- 3Can be crushed and used as a high-fiber breading for baked chicken or tofu
STORAGE
Keep it fresh.
- Store in a cool, dry place away from direct sunlight
- Keep the inner bag tightly rolled or use an airtight container to maintain crunch
- Avoid humid environments which can cause the flakes to become stale or soggy
FAQ
Frequently asked questions.
How long does whole grain flake cereal last?
Unopened, it can last 6-12 months. Once opened, it is best consumed within 2-3 months for optimal freshness and crunch.
Can I freeze cereal to keep it fresh?
It is not recommended as moisture in the freezer can ruin the texture. An airtight container at room temperature is best.
Is whole grain flake cereal gluten-free?
Generally no, as most whole grain flakes are made from wheat or barley. Check for specific 'Gluten-Free' labels if required.
What is the best way to prevent cereal from going stale?
Transfer the cereal to a plastic or glass airtight container immediately after opening the original box.
Is this cereal suitable for a vegan diet?
Most are vegan, but check the label for Vitamin D3 (which can be animal-derived) or honey if you are a strict vegan.
How can I tell if it is truly whole grain?
Look for 'whole grain' or 'whole wheat' as the first ingredient on the nutrition label.
What are good substitutes for whole grain flakes?
Rolled oats, bran flakes, or puffed brown rice are excellent alternatives depending on your texture preference.
Can I use this cereal in baking?
Yes, crushed flakes work well in muffin batters, cookie doughs, or as a base for homemade granola bars.
RECIPES
Cook with whole grain flake cereal.
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