Fiber 7 flakes cereal (ready-to-eat, Health Valley) nutrition facts
Per ¾ cup · 31 g
of a 2,000 cal day
- Protein4.5g15% of calories
- Carbs24g82% of calories
- Fat0.4g3% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Fiber 7 flakes cereal (ready-to-eat, Health Valley) (¾ cup, 31 g) has 109 calories, with 4.5 g of protein, 24 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (82% of calories). It is high in Vitamin B12 (27% DV) and manganese (44% DV).
High in
20%+ of the daily value
- Vitamin B1227%
- Manganese44%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Thiamine14%
- Riboflavin (B2)14%
- Niacin14%
- Vitamin B617%
- Folate (B9)11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for ¾ cup (31 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 33 μg | 4% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 44 μg | 11% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 0.2 mg | 5% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 22 mg | 2% |
| Iron | 1 mg | 10% |
| Potassium | 149 mg | 3% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 101 mg | 14% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 16% |
| Manganese | 1 mg | 44% |
| Selenium | 6 μg | 11% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0.1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Retinol | 33 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Nature's Path Organic Cereal, Heritage Flakes400
- Nature's Path Organic Cereal, Heritage Flakes400
- Nature's Path Organic Cereal, Multibran Flakes375
- Nature's Path Organic Cereal, Blueberry Cinnamon Flax362
- Fiber 7 flakes cereal (ready-to-eat, Health Valley)353
- Cascadian Farm Cereal, Organic, Heart Morning Fiber344
- Food For Life Cereal, Sprouted Crunchy, Flourless, Golden Flax333
Similar foods
160 calNature's Path Organic Cereal, Heritage Flakes1 cup cereal+51 cal
190 calFood For Life Cereal, Sprouted Crunchy, Flourless, Golden Flax½ cup+81 cal
150 calNature's Path Organic Cereal, Multibran Flakes1 cup cereal+41 cal
220 calCascadian Farm Cereal, Organic, Heart Morning Fiber1 cup+111 cal
160 calNature's Path Organic Cereal, Heritage Flakes1 cup cereal+51 cal
210 calNature's Path Organic Cereal, Blueberry Cinnamon Flax1 cup cereal+101 cal
Burning 109 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 21minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 15minSwimming laps
Common questions
How many calories are in Fiber 7 flakes cereal (ready-to-eat, Health Valley)?
One serving of Fiber 7 flakes cereal (ready-to-eat, Health Valley) (¾ cup) has 109 calories, which works out to 353 calories per 100 g. That is about 5.5% of a 2,000-calorie day.
Is Fiber 7 flakes cereal (ready-to-eat, Health Valley) high in protein?
Not especially. It has 4.5 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Fiber 7 flakes cereal (ready-to-eat, Health Valley) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 82% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fiber 7 flakes cereal (ready-to-eat, Health Valley)?
62 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Fiber 7 flakes cereal (ready-to-eat, Health Valley)?
6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
