Cereals (quaker, whole wheat natural cereal, dry) nutrition facts

100 grams of cereals, quaker, whole wheat natural cereal, dry contain 333 calories, 12 g of protein, 75 g of carbohydrates and 2 g of fat. It is an excellent source of thiamin (B1) (40% DV), zinc (37% DV), dietary fiber (35% DV) and magnesium (35% DV). Most of its calories (82%) come from carbs. It is high in fiber.

Nutrition Facts
Calories333
% Daily Value*
Total fat 2 g3%
Saturated fat 0.42 g2%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 8 mg0%
Total carbohydrate 74.8 g27%
Dietary fiber 9.9 g35%
Total sugars 2 g
Protein 11.8 g24%
Calcium 44 mg3%
Iron 3.3 mg18%
Potassium 502 mg11%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 13%Carbs 82%Fat 5%
333calories
11.8 gprotein
74.8 gcarbs
2 gfat

Values shown for 100 g.

Rich in

  • Thiamin (B1)40%
  • Zinc37%
  • Dietary fiber35%
  • Magnesium35%
  • Niacin (B3)32%
  • Phosphorus32%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin C0 mg0%
Vitamin E0.94 mg6%
Thiamin (B1)0.48 mg40%
Riboflavin (B2)0.14 mg11%
Niacin (B3)5.1 mg32%
Vitamin B60.44 mg26%
Folate49 µg12%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium44 mg3%
Iron3.3 mg18%
Potassium502 mg11%
Magnesium147 mg35%
Phosphorus406 mg32%
Zinc4.1 mg37%

Fats

NutrientAmount% DV
Saturated fat0.42 g2%
Trans fat0 g-
Monounsaturated fat0.31 g-
Polyunsaturated fat1.18 g-

Other

NutrientAmount% DV
Water9.8 g-

How it compares to other breakfast cereals

Per 100 gCereals (quaker, whole wheat natural cereal, dry)Category averageDifference
Calories333328+2%
Protein11.8 g8.2 g+44%
Total carbohydrate74.8 g67.8 g+10%
Total fat2 g4.04 g-51%
Dietary fiber9.9 g6.3 g+57%
Total sugars2 g17.5 g-89%
Sodium8 mg354 mg-98%

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Source: USDA FoodData Central, SR Legacy, FDC ID 174641. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.