PlateRatioSearch
Breakfast cereal · Nutrition facts

Health Valley, Fiber 7 Flakes

353 calories and 14.4 g of protein per 100 g. Reported fiber: 14.1 g.

USDA SR LegacyPublished Apr 2019

Know what you’re comparing.

Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes

Source category
Breakfast Cereals
Nutrition basis
Per 100 g
Source record
USDA FDC 172981
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 91% of 634 other complete breakfast cereal profiles.

Compare with another food
The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
109calories
in 31 g
NutrientAmountDaily value
Protein4.5 g—
Carbohydrate24.2 g9%
Fat0.4 g1%
Fiber4.4 g16%
Total sugars6.2 g—
Sodium62 mg3%
Saturated fat0.1 g0%
Potassium149 mg3%
Calcium22 mg2%
Iron0.79 mg4%
Magnesium45 mg11%
Vitamin C1.3 mg1%
Vitamin D0 µg0%
Estimated energy from macros
Protein 15%Carbs 82%Fat 3%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

Explore a different choice

What else fits your plate?

Explore breakfast cereal
Same broad food category

This food: 8.2 g protein in 56.7 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

All 71 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water3 g1051
Energy353 kcal1008
Energy1,477 kj1062
Protein14.44 g1003
Total lipid (fat)1.41 g1004
Ash3 g1007
Carbohydrate, by difference78.15 g1005
Fiber, total dietary14.1 g1079
Sugars, Total20 g2000
Calcium, Ca71 mg1087
Iron, Fe2.54 mg1089
Magnesium, Mg144 mg1090
Phosphorus, P327 mg1091
Potassium, K480 mg1092
Sodium, Na200 mg1093
Zinc, Zn2.89 mg1095
Copper, Cu0.478 mg1098
Manganese, Mn3.229 mg1101
Selenium, Se19 µg1103
Vitamin C, total ascorbic acid4.2 mg1162
Thiamin0.529 mg1165
Riboflavin0.6 mg1166
Niacin7.055 mg1167
Pantothenic acid0.733 mg1170
Vitamin B-60.705 mg1175
Folate, total141 µg1177
Folic acid122 µg1186
Folate, food19 µg1187
Folate, DFE226 µg1190
Choline, total36 mg1180
Vitamin B-122.12 µg1178
Vitamin B-12, added2.12 µg1246
Vitamin A, RAE106 µg1106
Retinol106 µg1105
Carotene, beta0 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU353 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin0 µg1123
Vitamin E (alpha-tocopherol)0.99 mg1109
Vitamin E, added0 mg1242
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Vitamin K (phylloquinone)2.2 µg1185
Fatty acids, total saturated0.261 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00.002 g1261
SFA 10:00 g1262
SFA 12:00.003 g1263
SFA 14:00.003 g1264
SFA 16:00.224 g1265
SFA 18:00.014 g1266
Fatty acids, total monounsaturated0.244 g1292
MUFA 16:10.003 g1275
MUFA 18:10.241 g1268
MUFA 20:10 g1277
MUFA 22:10 g1279
Fatty acids, total polyunsaturated0.61 g1293
PUFA 18:20.574 g1269
PUFA 18:30.035 g1270
PUFA 18:40 g1276
PUFA 20:40.001 g1271
PUFA 20:5 n-3 (EPA)0 g1278
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0 g1272
Cholesterol0 mg1253
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

Related reference foods.

Explore more records in the same food group. Preparation and ingredients can change the numbers.

FamiliaUSDA SR Legacy · Apr 2019General Mills, CheeriosUSDA SR Legacy · Apr 2019Malt-O-Meal, Apple ZingsUSDA SR Legacy · Apr 2019Malt-O-Meal, Berry Colossal CrunchUSDA SR Legacy · Apr 2019

Explore breakfast cereal by nutrient.

High Protein CerealCompare reported protein in breakfast cereals, alongside calories, fiber, and source portions.High Fiber CerealExplore cereals with reported fiber and compare them by weight, calories, or a source serving.