Cereals ready-to-eat (post, grape-nuts flakes) nutrition facts

100 grams of cereals ready-to-eat, post, grape-nuts flakes contain 376 calories, 9.4 g of protein, 82 g of carbohydrates and 3.7 g of fat. It is an excellent source of folate (290% DV), vitamin B12 (217% DV), iron (155% DV) and riboflavin (B2) (115% DV). Most of its calories (82%) come from carbs. It is high in fiber.

Nutrition Facts

Serving size

Custom grams

Calories376

% Daily Value*

Total fat 3.7 g5%

Saturated fat 0.5 g3%

Trans fat 0 g

Cholesterol 0 mg0%

Sodium 470 mg20%

Total carbohydrate 82 g30%

Dietary fiber 10.2 g36%

Total sugars 15.2 g

Protein 9.4 g19%

Vitamin D 3.4 µg17%

Calcium 36 mg3%

Iron 27.9 mg155%

Potassium 336 mg7%

* 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 9%Carbs 82%Fat 8%

376calories

9.4 gprotein

82 gcarbs

3.7 gfat

Values shown for 100 g.

Rich in

Folate290%
Vitamin B12217%
Iron155%
Riboflavin (B2)115%
Thiamin (B1)108%
Niacin (B3)108%

% 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

Nutrient	Amount	% DV
Vitamin D	3.4 µg	17%
Vitamin A	775 µg	86%
Vitamin C	0 mg	0%
Vitamin E	0.81 mg	5%
Vitamin K	2.6 µg	2%
Thiamin (B1)	1.3 mg	108%
Riboflavin (B2)	1.5 mg	115%
Niacin (B3)	17.2 mg	108%
Vitamin B6	1.7 mg	100%
Folate	1160 µg	290%
Vitamin B12	5.2 µg	217%
Choline	29 mg	5%

Minerals

Nutrient	Amount	% DV
Calcium	36 mg	3%
Iron	27.9 mg	155%
Potassium	336 mg	7%
Magnesium	101 mg	24%
Phosphorus	280 mg	22%
Zinc	7.8 mg	71%
Copper	0.3 mg	33%
Selenium	47.8 µg	87%

Fats

Nutrient	Amount	% DV
Saturated fat	0.5 g	3%
Trans fat	0 g	-
Monounsaturated fat	1.5 g	-
Polyunsaturated fat	1.5 g	-

Other

Nutrient	Amount	% DV
Water	3.3 g	-
Caffeine	0 mg	-
Alcohol	0 g	-

How it compares to other breakfast cereals

Per 100 g	Cereals ready-to-eat (post, grape-nuts flakes)	Category average	Difference
Calories	376	328	+15%
Protein	9.4 g	8.2 g	+15%
Total carbohydrate	82 g	67.8 g	+21%
Total fat	3.7 g	4.04 g	-8%
Dietary fiber	10.2 g	6.3 g	+62%
Total sugars	15.2 g	17.5 g	-13%
Sodium	470 mg	354 mg	+33%

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Source: USDA FoodData Central, SR Legacy, FDC ID 171648. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.