Kashi 7 Whole Grain Flakes cereal (ready-to-eat) nutrition facts
Per 1 cup · 50 g
of a 2,000 cal day
- Protein5.5g11% of calories
- Carbs41g85% of calories
- Fat0.8g4% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Kashi 7 Whole Grain Flakes cereal (ready-to-eat) (1 cup, 50 g) has 169 calories, with 5.5 g of protein, 41 g of carbohydrates and 0.8 g of fat. Most of its energy comes from carbs (85% of calories). It is high in dietary fiber (21% DV).
High in
20%+ of the daily value
- Dietary fiber21%
Good source of
10–19% of the daily value
- Thiamine12%
- Niacin13%
- Iron18%
- Phosphorus12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (50 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 0.5 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 15 mg | 1% |
| Iron | 1 mg | 18% |
| Potassium | 122 mg | 3% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 87 mg | 12% |
| Zinc | 1 mg | 7% |
Full breakdown · 4 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 0.2 g | — |
| Polyunsaturated fats | 0.3 g | — |
| 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 Qia Superfood, Chia, Buckwheat 7 Hemp Cereal, Cranberry Vanilla467
- Kashi Sept céréales, Quinoa, Variety Pack, Chocolat450
- Kashi 7 whole grain nuggets cereal (ready-to-eat)356
- Kashi Seven in the Morning cereal (ready-to-eat)356
- Kashi 7 Whole Grain Flakes cereal (ready-to-eat)337
- Kashi Cereal, Original323
- Kashi Cereal, Original310
Similar foods
413 calKashi 7 whole grain nuggets cereal (ready-to-eat)1 cup+245 cal
200 calKashi Cereal, Original1 ¼ cup+32 cal
140 calNature's Path Qia Superfood, Chia, Buckwheat 7 Hemp Cereal, Cranberry Vanilla2 tbsp.−28 cal
180 calKashi Cereal, Original1 ¼ cup+12 cal- 178 calKashi Seven in the Morning cereal (ready-to-eat)½ cup+10 cal
- 180 calKashi Sept céréales, Quinoa, Variety Pack, Chocolat2 bars+12 cal
Burning 169 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Kashi 7 Whole Grain Flakes cereal (ready-to-eat)?
One serving of Kashi 7 Whole Grain Flakes cereal (ready-to-eat) (1 cup) has 169 calories, which works out to 337 calories per 100 g. That is about 8.4% of a 2,000-calorie day.
Is Kashi 7 Whole Grain Flakes cereal (ready-to-eat) high in protein?
Not especially. It has 5.5 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kashi 7 Whole Grain Flakes cereal (ready-to-eat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 85% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kashi 7 Whole Grain Flakes cereal (ready-to-eat)?
146 mg per serving.
How much sugar is in Kashi 7 Whole Grain Flakes cereal (ready-to-eat)?
5.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
