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Malt-o-meal Cereals

Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories48
% Daily Value
  • Total Fat 0,09 g0%
  • Saturated Fat 0,01 g0%
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 0 mg0%
  • Total Carbohydrate 10,09 g4%
  • Dietary Fiber 0,3 g1%
  • Total Sugars 0,13 g
  • Protein 1,67 g3%
  • Vitamin D 0 µg0%
  • Calcium 37 mg3%
  • Iron 5,19 mg29%
  • Potassium 14 mg0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Cereals, MALT-O-MEAL contains 48 kcal calories, 1,67g protein, and 5,19mg iron per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

48kcal
  • Protein14%(7 kcal)
  • Carbs84%(40 kcal)
  • Fat2%(1 kcal)

Nutrient density

30/ 100

Meets ≥10% Daily Value for 3 of 23 nutrients

Moderate nutrient density

Use Malt-o-meal Cereals in your next meal plan

Melio can build a complete week of meals around Malt-o-meal Cereals (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Breakfast Cereals

Low calorieLow sodiumLow sugarLow fatHigh iron
  • Malt-o-meal Cereals contains more iron per 100 g than raw spinach — 5 mg vs 3 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

48 kcal2%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

1,67 g3%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

10,09 g4%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

0,09 g0%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

0,3 g1%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

0,13 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

0 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

14 mg0%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

37 mg3%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

2 mg0%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

22 mg2%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

5,19 mg29%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,07 mg1%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,01 g0%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

0,01 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

0,02 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0 mg0%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0 µg0%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

0,01 mg0%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

0 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,14 mg12%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,1 mg8%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

1,87 mg12%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,15 mg9%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

88,29 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—

Compare 6 USDA variants

Variants of Cereals, MALT-O-MEAL, chocolate, dry cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Cereals, MALT-O-MEAL, chocolate, dry17167436310,679,60,8
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry17299836510,577,20,5
Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry1729993688,880,50,5
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt173004471,49,20,1
Cereals, MALT-O-MEAL, original, plain, dry17390336511,877,30,7
Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltcurrent174651481,710,10,1

Fatty acid profile

Breakdown of fats per 100 grams

0 g
  • Saturated25%(0,01 g)
  • Monounsaturated25%(0,01 g)
  • Polyunsaturated50%(0,02 g)

Household serving sizes

g
serving (3 T dry cereal plus 1 cup water)
268 g

Frequently asked questions about Malt-o-meal Cereals

How many calories in Malt-o-meal Cereals?

Malt-o-meal Cereals contains 48 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Malt-o-meal Cereals?

Malt-o-meal Cereals contains 0 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Malt-o-meal Cereals?

Per 100 grams, Malt-o-meal Cereals contains 1.67 g protein, 10.09 g carbohydrates, and 0.09 g total fat.

Is Malt-o-meal Cereals good for keto or low-carb?

Malt-o-meal Cereals has 10.1 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Malt-o-meal Cereals nutrition data come from?

Nutrition data for Malt-o-meal Cereals is sourced from USDA FoodData Central (FDC ID 174651). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/174651/nutrients.

Diet compatibility

  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.

Foods that pair well with Malt-o-meal Cereals

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Malt-o-meal Cereals.

3 meal ideas using Malt-o-meal Cereals

Starter templates matched to Malt-o-meal Cereals's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Easy morning meal with malt-o-meal Cereals

    Use malt-o-meal Cereals alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.

  • Lunch

    Balanced lunch plate with malt-o-meal Cereals

    Build a plate around malt-o-meal Cereals, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.

  • Dinner

    Low-sodium dinner with malt-o-meal Cereals

    Roast malt-o-meal Cereals with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 174651), accessed 2019-04-01.

Published: 2019-04-01

More foods in Breakfast Cereals

Use Malt-o-meal Cereals in your next meal plan

Melio can build a complete week of meals around Malt-o-meal Cereals (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Malt-o-meal Cereals: 5.2 mg Iron per 100g + recipes | План харчування