Breakfast cereal · Nutrition facts

Post, Grape-Nuts Cereal

361 calories and 11.2 g of protein per 100 g. Reported fiber: 13 g.

USDA SR LegacyPublished Apr 2019

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

Source category: Breakfast Cereals
Nutrition basis: Per 100 g
Source record: USDA FDC 171647
Publication date: Apr 2019

On a 100 g basis, this record has more protein than 84% of 634 other complete breakfast cereal profiles.

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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SR Legacy is USDA’s final historical reference release from 2018.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

Amount gUse a portion

209calories

in 58 g

Nutrient	Amount	Daily value
Protein	6.5 g	—
Carbohydrate	46.7 g	17%
Fat	1 g	1%
Fiber	7.5 g	27%
Total sugars	5.1 g	—
Sodium	270 mg	12%
Saturated fat	0.2 g	1%
Potassium	232 mg	5%
Calcium	19 mg	1%
Iron	16.24 mg	90%
Magnesium	72 mg	17%
Vitamin C	0.1 mg	0%
Vitamin D	0 µg	0%

Estimated energy from macros

Protein 12%Carbs 84%Fat 4%

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.

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This food: 6.2 g protein in 55.4 g. Choices below have more on this basis.

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Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

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Cereals ready-to-eat, wheat germ, toasted, plain

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14.3 g protein

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ

USDA SR Legacy · 53.8 g

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11.5 g protein

Incaparina, dry mix (corn and soy flours), unprepared

USDA SR Legacy · 52.8 g

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Cereals ready-to-eat, UNCLE SAM CEREAL

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

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

Nutrient	Displayed value	Reported minimum	Reported maximum	Data points
Manganese, MnPer 100 g	3.24 mg	2.81 mg	3.7 mg	12
Selenium, SePer 100 g	9.1 ug	6.3 ug	12.9 ug	12
Pantothenic acidPer 100 g	0.87 mg	0.84 mg	0.9 mg	4

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 86 reported nutrient values Per 100 g

Nutrient	Amount	USDA identifier
Water	3.5 g	1051
Energy	361 kcal	1008
Energy	1,511 kj	1062
Protein	11.22 g	1003
Total lipid (fat)	1.81 g	1004
Ash	2.98 g	1007
Carbohydrate, by difference	80.49 g	1005
Fiber, total dietary	13 g	1079
Sugars, Total	8.86 g	2000
Calcium, Ca	32 mg	1087
Iron, Fe	28 mg	1089
Magnesium, Mg	124 mg	1090
Phosphorus, P	467 mg	1091
Potassium, K	400 mg	1092
Sodium, Na	465 mg	1093
Zinc, Zn	2.07 mg	1095
Copper, Cu	0.34 mg	1098
Manganese, Mn	3.236 mg	1101
Selenium, Se	9.1 µg	1103
Vitamin C, total ascorbic acid	0.1 mg	1162
Thiamin	0.65 mg	1165
Riboflavin	0.12 mg	1166
Niacin	8.62 mg	1167
Pantothenic acid	0.872 mg	1170
Vitamin B-6	0.86 mg	1175
Folate, total	345 µg	1177
Folic acid	326 µg	1186
Folate, food	19 µg	1187
Folate, DFE	573 µg	1190
Choline, total	31.9 mg	1180
Vitamin B-12	0 µg	1178
Vitamin B-12, added	0 µg	1246
Vitamin A, RAE	0 µg	1106
Retinol	0 µg	1105
Carotene, beta	2 µg	1107
Carotene, alpha	0 µg	1108
Cryptoxanthin, beta	0 µg	1120
Vitamin A, IU	4 iu	1104
Lycopene	0 µg	1122
Lutein + zeaxanthin	166 µg	1123
Vitamin E (alpha-tocopherol)	0.62 mg	1109
Vitamin E, added	0 mg	1242
Vitamin D (D2 + D3), International Units	0 iu	1110
Vitamin D (D2 + D3)	0 µg	1114
Vitamin D3 (cholecalciferol)	0 µg	1112
Vitamin K (phylloquinone)	2 µg	1185
Fatty acids, total saturated	0.34 g	1258
SFA 4:0	0 g	1259
SFA 6:0	0 g	1260
SFA 8:0	0 g	1261
SFA 10:0	0 g	1262
SFA 12:0	0.002 g	1263
SFA 14:0	0.004 g	1264
SFA 15:0	0 g	1299
SFA 16:0	0.309 g	1265
SFA 17:0	0 g	1300
SFA 18:0	0.014 g	1266
SFA 20:0	0 g	1267
SFA 22:0	0 g	1273
SFA 24:0	0 g	1301
Fatty acids, total monounsaturated	0.21 g	1292
MUFA 14:1	0 g	1274
MUFA 15:1	0 g	1333
MUFA 16:1	0.003 g	1275
MUFA 17:1	0 g	1323
MUFA 18:1	0.189 g	1268
MUFA 20:1	0.004 g	1277
MUFA 22:1	0 g	1279
MUFA 24:1 c	0 g	1312
Fatty acids, total polyunsaturated	0.78 g	1293
PUFA 18:2	0.72 g	1269
PUFA 18:3	0.061 g	1270
PUFA 18:4	0 g	1276
PUFA 20:2 n-6 c,c	0 g	1313
PUFA 20:3	0 g	1325
PUFA 20:4	0 g	1271
PUFA 20:5 n-3 (EPA)	0 g	1278
PUFA 21:5	0 g	1410
PUFA 22:4	0 g	1411
PUFA 22:5 n-3 (DPA)	0 g	1280
PUFA 22:6 n-3 (DHA)	0 g	1272
Fatty acids, total trans	0 g	1257
Cholesterol	0 mg	1253
Alcohol, ethyl	0 g	1018
Caffeine	0 mg	1057
Theobromine	0 mg	1058

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