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Whole Wheat Natural Cereal Quaker Cereals

Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Nutrition Facts

Serving sizeper 100g
Amount per serving
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%
  • Vitamin D —
  • Calcium 44 mg3%
  • Iron 3,3 mg18%
  • Potassium 502 mg11%
* 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, QUAKER, Whole Wheat Natural Cereal contains 333 kcal calories, 11,8g protein, and 4,1mg zinc per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

364kcal
  • Protein13%(47 kcal)
  • Carbs82%(299 kcal)
  • Fat5%(18 kcal)

Nutrient density

42/ 100

Meets ≥10% Daily Value for 14 of 22 nutrients

Moderate nutrient density

Use Whole Wheat Natural Cereal Quaker Cereals in your next meal plan

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Category: Breakfast Cereals

High fiberLow sodiumLow sugarLow fatHigh ironHigh potassium
Potassium : Sodium ratio62.8 : 1
favorable
  • Whole Wheat Natural Cereal Quaker Cereals has a potassium-to-sodium ratio of 62.8:1, which is considered favorable for blood-pressure support.

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

333 kcal17%
Protein

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

11,8 g24%
Carbohydrates

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

Also known as: Carbohydrates

74,8 g27%
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

2 g3%
Fiber

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

Also known as: Dietary Fiber

9,9 g35%
Sugars

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

Also known as: Total Sugars

2 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)

8 mg0%
Potassium

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

502 mg11%
Calcium

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

44 mg3%
Magnesium

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

147 mg35%
Phosphorus

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

406 mg32%
Iron

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

3,3 mg18%
Zinc

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

4,1 mg37%
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

0,42 g2%
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

0,31 g—
Polyunsaturated fat

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

Also known as: Polyunsaturated Fatty Acids, PUFA

1,18 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 E

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

Also known as: Alpha-Tocopherol, Tocopherol

0,94 mg6%
Thiamin (B1)

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

Also known as: Vitamin B1, Thiamine

0,48 mg40%
Riboflavin (B2)

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

Also known as: Vitamin B2

0,14 mg11%
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

5,1 mg32%
Vitamin B6

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

Also known as: Pyridoxine

0,44 mg26%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

49 µg12%
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.

9,8 g—

Compare 39 USDA variants

Variants of Cereals, QUAKER, corn grits, instant, plain, dry cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Cereals, QUAKER, corn grits, instant, plain, dry1716563437,378,42,1
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry1716633668,676,74,6
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber1716823668,875,74,8
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry1716833869,869,59,8
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry1716843908,270,510,4
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry17168535311,372,64,4
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry17297233412,672,62,7
Cereals, QUAKER, Instant Grits, Butter flavor, dry1729773698,174,85,6
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt172979612,113,50,5
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt172980612,113,50,5
Cereals, QUAKER, Quick Oats, Dry17298937113,768,26,9
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry1729913609,175,74
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry1729923429,875,91,6
Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry1729933608,874,24,7
Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry17299435510,771,14,7
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar17301635811,369,56,1
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt173897741,6160,5
Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry1738983639735,5
Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry1738993409,975,41,7
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry1739073689,276,94,6
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar17392236116,464,36,2
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread17392336116,564,46,2
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry17392438710,168,69,8
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry1739253941266,711
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon17392636116,564,26,3
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry1746243798,375,46,4
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry1746253718,872,47
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry1746263641762,98
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt1746274327,51
Cereals, QUAKER, hominy grits, white, quick, dry1746293488,879,61,2
Cereals, QUAKER, hominy grits, white, regular, dry1746303618,879,21,6
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry17463636910,474,55,1
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry1746373848,773,77,6
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry174638368975,74,9
Cereals, QUAKER, Quick Oats with Iron, Dry17464037113,768,26,9
Cereals, QUAKER, Whole Wheat Natural Cereal, drycurrent17464133311,874,82
Cereals, QUAKER, Instant Oatmeal Organic, Regular17466036716676,3
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar17466137610,271,67,5
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar17466235810,372,25,6

Fatty acid profile

Breakdown of fats per 100 grams

1,9 g
  • Saturated22%(0,42 g)
  • Monounsaturated16%(0,31 g)
  • Polyunsaturated62%(1,18 g)

Household serving sizes

g
0,5 cup
40 g

Frequently asked questions about Whole Wheat Natural Cereal Quaker Cereals

How many calories in Whole Wheat Natural Cereal Quaker Cereals?

Whole Wheat Natural Cereal Quaker Cereals contains 333 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Whole Wheat Natural Cereal Quaker Cereals?

Whole Wheat Natural Cereal Quaker Cereals contains 8 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Whole Wheat Natural Cereal Quaker Cereals?

Per 100 grams, Whole Wheat Natural Cereal Quaker Cereals contains 11.8 g protein, 74.8 g carbohydrates, and 2 g total fat.

Is Whole Wheat Natural Cereal Quaker Cereals good for keto or low-carb?

Whole Wheat Natural Cereal Quaker Cereals has 74.8 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Whole Wheat Natural Cereal Quaker Cereals nutrition data come from?

Nutrition data for Whole Wheat Natural Cereal Quaker Cereals is sourced from USDA FoodData Central (FDC ID 174641). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/174641/nutrients.

Diet compatibility

  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • 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.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.

Foods that pair well with Whole Wheat Natural Cereal Quaker Cereals

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Whole Wheat Natural Cereal Quaker Cereals.

3 meal ideas using Whole Wheat Natural Cereal Quaker Cereals

Starter templates matched to Whole Wheat Natural Cereal Quaker Cereals's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Fiber-rich breakfast bowl featuring whole Wheat Natural Cereal Quaker Cereals

    Combine whole Wheat Natural Cereal Quaker Cereals with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.

  • Lunch

    Balanced lunch plate with whole Wheat Natural Cereal Quaker Cereals

    Build a plate around whole Wheat Natural Cereal Quaker 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 whole Wheat Natural Cereal Quaker Cereals

    Roast whole Wheat Natural Cereal Quaker 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: 174641), accessed 2019-04-01.

Published: 2019-04-01

More foods in Breakfast Cereals

Use Whole Wheat Natural Cereal Quaker Cereals in your next meal plan

Melio can build a complete week of meals around Whole Wheat Natural Cereal Quaker Cereals (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Whole Wheat Natural Cereal Quaker Cereals: USDA Nutrition Data + Meal Recipes | План харчування