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Cereal Nutrition Facts

321 calories in 1 cup

Calories in Cereal
Cereals, whole wheat hot natural cereal, dry
321 calories in Cereal, 1 cup
1 cup = 94g ≈ 0.207lb ≈ 3.32oz
3.42 calories / gram
6 Weight Watchers points
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Calorie Sources:83% carbohydrates; 12% proteins; 5% fats
Fats:1.88 g (16 calories, 2% by weight)
Carbohydrates:70.69 g (267 calories, 75% by weight)
Proteins:10.53 g (38 calories, 11% by weight)
Alcohol:~
Water:9.31 g (10% by weight)
Fat Composition:63% polyunsaturated; 19% saturated; 18% monounsaturated
Trans Fat :~
Dietary Fiber:8.93 g (10% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup
0.3 cup
Food Group:Breakfast Cereals
USDA #:8144
Related: Cereals, WHEATENA, cooked with water
Cereals, whole wheat hot natural cereal, cooked with water, without salt
Vitamin A:0 IU
Retinol:~
Retinol Activity Equivalent:~
α-Carotene:~
β-Carotene:~
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:213.38 mcg
Vitamin B-1:376 mcg
Vitamin B-2:282 mcg
Vitamin B-3:4.61 mg
Vitamin B-5:855.40 mcg
Vitamin B-6:366.60 mcg
Vitamin B-9:73.32 mcg
Food folate:73.32 mcg
Dietary Folate Equivalent:73.32 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:21.71 mg
Vitamin C:~
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:1.23 mg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:2.26 mcg
Calcium (Ca):37.60 mg
Copper (Cu):423.00 mcg
Fluoride (F):~
Iron (Fe):3.19 mg
Magnesium (Mg):0.11 g
Manganese (Mn):3 mg
Phosphorus (P):0.36 g
Potassium (K):0.37 g
Selenium (Se):66.46 mcg
Sodium (Na):1.88 mg
Zinc (Zn):2.50 mg
Cholesterol:~
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:70.69 g
Dietary Fiber:8.93 g
Sugars Total:0.39 g
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:10.53 g
Essential amino acids
Phenylalanine:~
Leucine:~
Methionine:~
Lysine:~
Isoleucine:~
Valine:~
Threonine:~
Tryptophan:~
Histidine:~
Arginine:~
Non-essential amino acids
Alanine:~
Aspartic acid:~
Betaine:~
Cystine:~
Glutamic acid:~
Glycine:~
Hydroxyproline:~
Proline:~
Serine:~
Tyrosine:~
Fats Total:1.88 g
Saturated fatty acids:0.28 g
Monounsaturated fatty acids:0.26 g
Polyunsaturated fatty acids:0.94 g
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:~
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:0.27 g
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:7.52 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:~
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:0.26 g
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:0.87 g
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:65.80 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:1.50 g
Caffeine:~
Theobromine:~
Product Type:Cereal
Weight Watchers Points:6 point(s)
Atkins Diet (Induction) Rating:1 / 10
Atkins Diet (Maintanence) Rating:2 / 10
Zone Diet Rating:1 / 10
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Did you know?...On children's cereal boxes, the animated characters eyes always look downwards. This allows children (shorter than adults) walking through the aisles of the grocery stores to make eye contact with the cereal character (and want to buy it).
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