Kashi GOLEAN Crunch! cereal (ready-to-eat) nutrition facts
Per 1 cup · 53 g
of a 2,000 cal day
- Protein8.9g17% of calories
- Carbs38g70% of calories
- Fat3.1g13% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Kashi GOLEAN Crunch! cereal (ready-to-eat) (1 cup, 53 g) has 195 calories, with 8.9 g of protein, 38 g of carbohydrates and 3.1 g of fat. Most of its energy comes from carbs (70% of calories). It is high in dietary fiber (27% DV) and copper (65% DV).
High in
20%+ of the daily value
- Dietary fiber27%
- Copper65%
Good source of
10–19% of the daily value
- Iron18%
- Magnesium10%
- Phosphorus19%
- Selenium16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (53 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0 mg | 1% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0 mg | 1% |
| Folate (B9) | 30 μg | 8% |
| Vitamin B12 | 0 μg | 0% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 31 mg | 3% |
| Iron | 1 mg | 18% |
| Potassium | 325 mg | 7% |
| Magnesium | 43 mg | 10% |
| Phosphorus | 133 mg | 19% |
| Zinc | 0.2 mg | 2% |
| Copper | 1 mg | 65% |
| Manganese | 0.1 mg | 3% |
| Selenium | 9 μg | 16% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 5 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 1 g | — |
| Polyunsaturated fats | 1 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.
Similar foods
201 calKashi GOLEAN Crunch! Honey Almond Flax cereal (ready-to-eat)1 cup+7 cal
200 calKashi Cereal, Honey Almond Flax Crunch¾ cup+6 cal
190 calKashi Go Cereal, Crunch¾ cup−4 cal
290 calKashi Go Lean Crunch1 cup+96 cal
290 calKashi Honey Almond Flax1 cup+96 cal
240 calKashi Cereal, Crunch1 container+46 cal
Burning 195 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 37minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Kashi GOLEAN Crunch! cereal (ready-to-eat)?
One serving of Kashi GOLEAN Crunch! cereal (ready-to-eat) (1 cup) has 195 calories, which works out to 367 calories per 100 g. That is about 9.7% of a 2,000-calorie day.
Is Kashi GOLEAN Crunch! cereal (ready-to-eat) high in protein?
Not especially. It has 8.9 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kashi GOLEAN Crunch! cereal (ready-to-eat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 70% 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 Crunch! cereal (ready-to-eat)?
99 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Kashi GOLEAN Crunch! cereal (ready-to-eat)?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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