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POST Cereals Ready-to-eat

Cereals ready-to-eat, POST, GRAPE-NUTS Flakes

Nutrition Facts

Serving sizeper 100g
Amount per serving
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 (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 ready-to-eat, POST contains 376 kcal calories, 9,4g protein, and 5,2µg vitamin b12 per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

399kcal
  • Protein9%(38 kcal)
  • Carbs82%(328 kcal)
  • Fat8%(33 kcal)

Nutrient density

50/ 100

Meets ≥10% Daily Value for 19 of 28 nutrients

Moderate nutrient density

Use POST Cereals Ready-to-eat in your next meal plan

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Category: Breakfast Cereals

Top 1% for IronHigh fiberHigh ironHigh potassium
Potassium : Sodium ratio0.7 : 1
poor
  • POST Cereals Ready-to-eat has a potassium-to-sodium ratio of 0.7:1, which is considered poor for blood-pressure support.
  • POST Cereals Ready-to-eat contains more vitamin b12 per 100 g than whole cow’s milk — 5 µg vs 1 µg.

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

376 kcal19%
Protein

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

9,4 g19%
Carbohydrates

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

Also known as: Carbohydrates

82 g30%
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

3,7 g5%
Fiber

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

Also known as: Dietary Fiber

10,2 g36%
Sugars

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

Also known as: Total Sugars

15,2 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)

470 mg20%
Potassium

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

336 mg7%
Calcium

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

36 mg3%
Magnesium

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

101 mg24%
Phosphorus

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

280 mg22%
Iron

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

27,9 mg155%
Zinc

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

7,8 mg71%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,3 mg33%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

47,8 µg87%
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

0,5 g3%
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

1,5 g—
Polyunsaturated fat

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

Also known as: Polyunsaturated Fatty Acids, PUFA

1,5 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%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

775 µg86%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

775 µg—
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

3,4 µg17%
Vitamin E

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

Also known as: Alpha-Tocopherol, Tocopherol

0,81 mg5%
Vitamin K

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

Also known as: Phylloquinone, Menaquinone

2,6 µg2%
Thiamin (B1)

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

Also known as: Vitamin B1, Thiamine

1,3 mg108%
Riboflavin (B2)

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

Also known as: Vitamin B2

1,5 mg115%
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

17,2 mg108%
Vitamin B6

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

Also known as: Pyridoxine

1,7 mg100%
Folate (B9)

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

Also known as: Vitamin B9, Folic Acid, Folacin

690 µg173%
Vitamin B12

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

Also known as: Cobalamin

5,2 µg217%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

29 mg5%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

3 µg—
Alpha-carotene

Also known as: Alpha-Carotene

0 µg—
Beta-cryptoxanthin

Also known as: Beta-Cryptoxanthin

0 µg—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

136 µg—
Other▾
Other
NutrientAmount% DV
Water

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

3,3 g—
Caffeine

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

0 mg—
Theobromine0 mg—
Alcohol0 g—

Compare 20 USDA variants

Variants of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size16771533910,980,72,1
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted1681384017,181,25,5
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan1690413787,974,37,1
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds1698594097,779,67,3
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal16986240397310,5
Cereals ready-to-eat, POST, ALPHA-BITS1716413891080,34,6
Cereals ready-to-eat, POST, FRUITY PEBBLES1716454024,686,14
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal17164736111,280,51,8
Cereals ready-to-eat, POST, GRAPE-NUTS Flakescurrent1716483769,4823,7
Cereals ready-to-eat, POST, GOLDEN CRISP1716523805,590,11,7
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches1730153947,981,85,1
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries1730193996,783,34,9
Cereals ready-to-eat, POST, COCOA PEBBLES1738853974,885,74,1
Cereals ready-to-eat, POST, Honeycomb Cereal173889394686,62,9
Cereals ready-to-eat, POST, Honey Nut Shredded Wheat1738943738,583,62,9
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit17391033711,4792
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size17391135111,881,42,1
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size1739183527,883,81,9
Cereals ready-to-eat, Post, Waffle Crisp1746283906,6835
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches1746633997825,4

Fatty acid profile

Breakdown of fats per 100 grams

3,5 g
  • Saturated14%(0,5 g)
  • Monounsaturated43%(1,5 g)
  • Polyunsaturated43%(1,5 g)

Household serving sizes

g
0,75 cup (1 NLEA serving)
29 g

Frequently asked questions about POST Cereals Ready-to-eat

How many calories in POST Cereals Ready-to-eat?

POST Cereals Ready-to-eat contains 376 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in POST Cereals Ready-to-eat?

POST Cereals Ready-to-eat contains 470 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in POST Cereals Ready-to-eat?

Per 100 grams, POST Cereals Ready-to-eat contains 9.4 g protein, 82 g carbohydrates, and 3.7 g total fat.

Is POST Cereals Ready-to-eat good for keto or low-carb?

POST Cereals Ready-to-eat has 82 g carbs per 100 g — typically not a keto or low-carb staple.

Where does POST Cereals Ready-to-eat nutrition data come from?

Nutrition data for POST Cereals Ready-to-eat is sourced from USDA FoodData Central (FDC ID 171648). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/171648/nutrients.

Diet compatibility

  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • 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 POST Cereals Ready-to-eat

Complementary ingredients from related USDA categories — useful starting points when planning a meal around POST Cereals Ready-to-eat.

3 meal ideas using POST Cereals Ready-to-eat

Starter templates matched to POST Cereals Ready-to-eat'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 pOST Cereals Ready-to-eat

    Combine pOST Cereals Ready-to-eat 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 pOST Cereals Ready-to-eat

    Build a plate around pOST Cereals Ready-to-eat, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.

  • Dinner

    Fiber-forward dinner featuring pOST Cereals Ready-to-eat

    Combine pOST Cereals Ready-to-eat with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.

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: 171648), accessed 2019-04-01.

Published: 2019-04-01

More foods in Breakfast Cereals

Use POST Cereals Ready-to-eat in your next meal plan

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

Create a meal plan
POST Cereals Ready-to-eat — Top 1% for per 100g + recipes | План харчування