Cereals ready-to-eat (malt-o-meal, honey graham squares) nutrition facts

100 grams of cereals ready-to-eat, malt-o-meal, honey graham squares contain 398 calories, 4.5 g of protein, 75 g of carbohydrates and 10 g of fat. It is an excellent source of folate (280% DV), vitamin B12 (240% DV), iron (188% DV) and thiamin (B1) (132% DV). Most of its calories (74%) come from carbs. It is high in sodium, with 838 mg per 100 g.

Nutrition Facts
Calories398
% Daily Value*
Total fat 9.97 g13%
Saturated fat 1.5 g8%
Cholesterol 0 mg0%
Sodium 838 mg36%
Total carbohydrate 74.7 g27%
Dietary fiber 4.4 g16%
Total sugars 32.7 g
Protein 4.46 g9%
Vitamin D 3.8 µg19%
Calcium 367 mg28%
Iron 33.8 mg188%
Potassium 226 mg5%

* 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 4%Carbs 74%Fat 22%
398calories
4.46 gprotein
74.7 gcarbs
9.97 gfat

Values shown for 100 g.

Rich in

  • Folate280%
  • Vitamin B12240%
  • Iron188%
  • Thiamin (B1)132%
  • Riboflavin (B2)127%
  • Zinc126%

% 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 D3.8 µg19%
Vitamin C29.9 mg33%
Vitamin E0.31 mg2%
Vitamin K1.3 µg1%
Thiamin (B1)1.58 mg132%
Riboflavin (B2)1.65 mg127%
Niacin (B3)19 mg119%
Vitamin B62.05 mg121%
Folate1120 µg280%
Vitamin B125.76 µg240%

Minerals

NutrientAmount% DV
Calcium367 mg28%
Iron33.8 mg188%
Potassium226 mg5%
Magnesium31 mg7%
Phosphorus137 mg11%
Zinc13.9 mg126%

Fats

NutrientAmount% DV
Saturated fat1.5 g8%
Monounsaturated fat3.14 g-
Polyunsaturated fat3.77 g-

Other

NutrientAmount% DV
Water3.59 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other breakfast cereals

Per 100 gCereals ready-to-eat (malt-o-meal, honey graham squares)Category averageDifference
Calories398328+21%
Protein4.46 g8.2 g-46%
Total carbohydrate74.7 g67.8 g+10%
Total fat9.97 g4.04 g+147%
Dietary fiber4.4 g6.3 g-30%
Total sugars32.7 g17.5 g+87%
Sodium838 mg354 mg+137%

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Source: USDA FoodData Central, SR Legacy, FDC ID 172995. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.