Grape-Nuts Cereal, Flakes nutrition facts
Per 1 cup · 43 g
of a 2,000 cal day
- Protein4g9% of calories
- Carbs35g83% of calories
- Fat1.5g8% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Grape-Nuts Cereal, Flakes (1 cup, 43 g) has 150 calories, with 4 g of protein, 35 g of carbohydrates and 1.5 g of fat. Most of its energy comes from carbs (83% of calories). It is high in Vitamin A (37% DV) and iron (158% DV).
High in
20%+ of the daily value
- Vitamin A37%
- Iron158%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin D14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (43 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 334 μg | 37% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 μg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 10 mg | 1% |
| Iron | 13 mg | 158% |
| Potassium | 160 mg | 3% |
Full breakdown · 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 0.5 g | — |
| Polyunsaturated fats | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
Burning 150 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 12minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Grape-Nuts Cereal, Flakes?
One serving of Grape-Nuts Cereal, Flakes (1 cup) has 150 calories, which works out to 349 calories per 100 g. That is about 7.5% of a 2,000-calorie day.
Are Grape-Nuts Cereal, Flakes high in protein?
Not especially. It has 4 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Grape-Nuts Cereal, Flakes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 83% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Grape-Nuts Cereal, Flakes?
210 mg per serving.
How much sugar is in Grape-Nuts Cereal, Flakes?
7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
