Kashi GOLEAN cereal (ready-to-eat) nutrition facts
Per 1 cup · 52 g
of a 2,000 cal day
- Protein13g26% of calories
- Carbs35g69% of calories
- Fat1.1g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Kashi GOLEAN cereal (ready-to-eat) (1 cup, 52 g) has 162 calories, with 13 g of protein, 35 g of carbohydrates and 1.1 g of fat. Most of its energy comes from carbs (69% of calories). It is high in protein (26% DV), dietary fiber (37% DV) and iron (40% DV).
High in
20%+ of the daily value
- Protein26%
- Dietary fiber37%
- Iron40%
- Phosphorus22%
- Copper84%
- Manganese63%
Good source of
10–19% of the daily value
- Thiamine10%
- Folate (B9)14%
- Magnesium13%
- Selenium16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (52 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 56 μg | 14% |
| Vitamin B12 | 0 μg | 0% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 62 mg | 6% |
| Iron | 3 mg | 40% |
| Potassium | 439 mg | 9% |
| Magnesium | 53 mg | 13% |
| Phosphorus | 157 mg | 22% |
| Zinc | 1 mg | 8% |
| Copper | 1 mg | 84% |
| Manganese | 1 mg | 63% |
| Selenium | 9 μg | 16% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 13 μg | — |
| Beta carotene | 27 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0.2 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Retinol | 0 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.
Burning 162 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Kashi GOLEAN cereal (ready-to-eat)?
One serving of Kashi GOLEAN cereal (ready-to-eat) (1 cup) has 162 calories, which works out to 311 calories per 100 g. That is about 8.1% of a 2,000-calorie day.
Is Kashi GOLEAN cereal (ready-to-eat) high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kashi GOLEAN cereal (ready-to-eat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 69% 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 GOLEAN cereal (ready-to-eat)?
92 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Kashi GOLEAN cereal (ready-to-eat)?
8.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
