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POST Cereals Ready-to-eat

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories394
% Daily Value
  • Total Fat 5,1 g7%
  • Saturated Fat 0,6 g3%
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 267 mg12%
  • Total Carbohydrate 81,8 g30%
  • Dietary Fiber 7,8 g28%
  • Total Sugars 20,7 g
  • Protein 7,9 g16%
  • Vitamin D 2,7 µg14%
  • Calcium 33 mg3%
  • Iron 28,9 mg161%
  • Potassium 262 mg6%
* 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 394 kcal calories, 7,9g protein, and 28,9mg iron per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

405kcal
  • Protein8%(32 kcal)
  • Carbs81%(327 kcal)
  • Fat11%(46 kcal)

Nutrient density

48/ 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 iron
Potassium : Sodium ratio1.0 : 1
poor
  • POST Cereals Ready-to-eat has a potassium-to-sodium ratio of 1:1, which is considered poor for blood-pressure support.
  • POST Cereals Ready-to-eat contains more iron per 100 g than raw spinach — 29 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

394 kcal20%
Protein

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

7,9 g16%
Carbohydrates

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

Also known as: Carbohydrates

81,8 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

5,1 g7%
Fiber

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

Also known as: Dietary Fiber

7,8 g28%
Sugars

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

Also known as: Total Sugars

20,7 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)

267 mg12%
Potassium

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

262 mg6%
Calcium

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

33 mg3%
Magnesium

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

75 mg18%
Phosphorus

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

232 mg19%
Iron

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

28,9 mg161%
Zinc

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

6,7 mg61%
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.

7,3 µg13%
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

0,6 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

2,5 g—
Polyunsaturated fat

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

Also known as: Polyunsaturated Fatty Acids, PUFA

1,7 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

527 µg59%
Retinol

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

525 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

2,7 µg14%
Vitamin E

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

Also known as: Alpha-Tocopherol, Tocopherol

0,94 mg6%
Vitamin K

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

Also known as: Phylloquinone, Menaquinone

3,3 µg3%
Thiamin (B1)

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

Also known as: Vitamin B1, Thiamine

0,7 mg58%
Riboflavin (B2)

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

Also known as: Vitamin B2

0,8 mg62%
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

8,9 mg56%
Vitamin B6

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

Also known as: Pyridoxine

0,9 mg53%
Folate (B9)

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

Also known as: Vitamin B9, Folic Acid, Folacin

357 µg89%
Vitamin B12

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

Also known as: Cobalamin

2,7 µg113%
Choline

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

22,9 mg4%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

11 µg—
Alpha-carotene

Also known as: Alpha-Carotene

2 µg—
Beta-cryptoxanthin

Also known as: Beta-Cryptoxanthin

18 µg—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

141 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 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 Flakes1716483769,4823,7
Cereals ready-to-eat, POST, GOLDEN CRISP1716523805,590,11,7
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunchescurrent1730153947,981,85,1
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

4,8 g
  • Saturated13%(0,6 g)
  • Monounsaturated52%(2,5 g)
  • Polyunsaturated35%(1,7 g)

Household serving sizes

g
cup (1 NLEA serving)
56 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 394 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 267 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 7.9 g protein, 81.8 g carbohydrates, and 5.1 g total fat.

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

POST Cereals Ready-to-eat has 81.8 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 173015). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/173015/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.

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: 173015), 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