cherry image
Grape-Nuts Flakes cereal
Nuts, Seeds & Legumes

Grape-Nuts Flakes cereal nutrition facts

Per 1 cup · 39 g

Calories
141
7%
of a 2,000 cal day
  • Protein
    3.9g
    10% of calories
  • Carbs
    32g
    83% of calories
  • Fat
    1.1g
    7% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Grape-Nuts Flakes cereal (1 cup, 39 g) has 141 calories, with 3.9 g of protein, 32 g of carbohydrates and 1.1 g of fat. Most of its energy comes from carbs (83% of calories). It is high in thiamine (42% DV), riboflavin (b2) (44% DV) and niacin (42% DV).

Per 100 g
365cal
medium energy density
Protein per 100 cal
2.8g
Net carbs
28g
carbs minus fiber
Fiber
3.4g
6.8 g sugar

High in

20%+ of the daily value

  • Thiamine42%
  • Riboflavin (B2)44%
  • Niacin42%
  • Vitamin B652%
  • Folate (B9)33%
  • Vitamin B1283%

Good source of

10–19% of the daily value

  • Dietary fiber12%
  • Phosphorus17%
  • Zinc15%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (39 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D1 μg
9%
Thiamine0.5 mg
42%
Riboflavin (B2)1 mg
44%
Niacin7 mg
42%
Vitamin B61 mg
52%
Folate (B9)134 μg
33%
Vitamin B122 μg
83%

Minerals

NutrientAmount% Daily Value
Calcium15 mg
2%
Iron11 mg
135%
Potassium132 mg
3%
Magnesium40 mg
9%
Phosphorus117 mg
17%
Zinc2 mg
15%
Copper0.2 mg
22%
Full breakdown · 2 more nutrients
NutrientAmount% Daily Value
Total omega 30 g—
Total omega 60 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 141 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 27min
    Walking (3.5 mph)
  • 17min
    Cycling (moderate)
  • 12min
    Running (6 mph)
  • 20min
    Swimming laps

Common questions

How many calories are in Grape-Nuts Flakes cereal?

One serving of Grape-Nuts Flakes cereal (1 cup) has 141 calories, which works out to 365 calories per 100 g. That is about 7.1% of a 2,000-calorie day.

Is Grape-Nuts Flakes cereal high in protein?

Not especially. It has 3.9 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Grape-Nuts Flakes cereal keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 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 Flakes cereal?

187 mg per serving.

How much sugar is in Grape-Nuts Flakes cereal?

6.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with grape-nuts flakes cereal

More nuts, seeds & legumes

View all