Kashi Good Friends cereal (ready-to-eat) nutrition facts
Per 1 cup · 53 g
of a 2,000 cal day
- Protein5g10% of calories
- Carbs42g83% of calories
- Fat1.7g8% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Kashi Good Friends cereal (ready-to-eat) (1 cup, 53 g) has 159 calories, with 5 g of protein, 42 g of carbohydrates and 1.7 g of fat. Most of its energy comes from carbs (83% of calories). It is high in dietary fiber (41% DV), iron (27% DV) and copper (23% DV).
High in
20%+ of the daily value
- Dietary fiber41%
- Iron27%
- Copper23%
- Manganese78%
- Selenium24%
Good source of
10–19% of the daily value
- Thiamine12%
- Niacin11%
- Vitamin B613%
- Phosphorus18%
- Zinc12%
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 | 3 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 25 μg | 6% |
| Vitamin B12 | 0 μg | 0% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 14 mg | 1% |
| Iron | 2 mg | 27% |
| Potassium | 194 mg | 4% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 125 mg | 18% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 23% |
| Manganese | 2 mg | 78% |
| Selenium | 13 μg | 24% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 19 μg | — |
| Beta carotene | 31 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0.3 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
- 140 calKashi Cereal1 cup−18 cal
- 230 calKashi Original Cereal¾ cup+72 cal
- 160 calKashi Good Friends Twigs & Granola Cereal1 cup+2 cal
- 180 calKashi Multi Grain Crisp1 ¼ cup+22 cal
- 210 calKashi Plant Protein and Multigrain Clusters with Fair Trade Chocolate¾ cup+52 cal
- 210 calKashi Company Kashi High Fibre1 serving+52 cal
Burning 159 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 30minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 22minSwimming laps
Common questions
How many calories are in Kashi Good Friends cereal (ready-to-eat)?
One serving of Kashi Good Friends cereal (ready-to-eat) (1 cup) has 159 calories, which works out to 299 calories per 100 g. That is about 7.9% of a 2,000-calorie day.
Is Kashi Good Friends cereal (ready-to-eat) high in protein?
Not especially. It has 5 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 Kashi Good Friends cereal (ready-to-eat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 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 Kashi Good Friends cereal (ready-to-eat)?
108 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Kashi Good Friends cereal (ready-to-eat)?
10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
