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Planning a diet that suits you can be difficult and time-consuming, but it is made easier when you know which nutrients you want to consume less of and which you want to consume more of.
Nutrition facts serve this purpose by telling you which nutrients are present in each food product, as well as the amounts of each nutrient.
Cereal, formally known as breakfast cereal, is not something new to you, me, or anyone else.
Cereal can be included in any diet if mixed with milk or yoghurt, as long as it does not contain too much sugar or calories.
Cereals are foods that contain a variety of nutrients in addition to those found naturally.
Some nutrients, such as antioxidants, vitamins and minerals, are still used as additives during production.
Calories:
These are the amount of energy released by your body as it digests meals.
The downside of taking too many calories is that not all calories release a certain quantity of energy; some are stored as fat. The calories on a nutrition facts label are calculated per serving. For example, one serving size (1 cup) of oats contains 166 calories, whereas two serving sizes (2 cups) contain 332 calories.
Generally, according to the United States Department of Agriculture (USDA), 1 cup of cereal, which is the same as 1 serving, has 307 calories, and the total number of calories contained in 100 grams of cereal is said to be 378.Â
In reality, the number of calories in 1 cup of cereal is entirely dependent on the type of cereal; there is no set amount of calories in a cup of any cereal.
Below are the top 11 cereal nutrition facts, which will help you choose your cereal based on calories and nutrients rather than just taste.
- Cornflakes
- CAP’ N CRUNCH
- OATMEAL
- CRISPIX
- COCOA PUFFS
- FROOT LOOPS
- RICE KRISPIES
- RAISIN BRAN (KELLOGG’S)
- REESE’S PUFFS
- COOKIE CRISP
- LUCKY CHARMS
1. Cornflakes
Amount per 1 cup (1 NLEA serving) (28g)
| Calories | 100 |
| % Daily value* | |
| Total fat 0.1g | 0% |
| Saturated fat 0g | %0 |
| Trans fat regulation 0g | |
| Cholesterol 0mg | 0% |
| Sodium 204.1 mg | 8% |
| Potassium 47mg | 1% |
| Total carbohydrate 24g | 8% |
| Dietary fiber 0.9g | 3% |
| Sugar 2.7g | |
| Protein 2.1g | 4% |
| Vitamin C | 9% |
| Iron | 45% |
| Vitamin B6 | 25% |
| Magnesium | 2% |
| Calcium | 0% |
| Vitamin D | 10% |
| Cobalamin | 25% |
2. CAP’ N CRUNCH
| Serving size | 1 cup (38g) |
| Amount per serving Calories | 150 |
| % Daily value* | |
| Total fat 2g | 2% |
| Saturated fat 0.5g | 4% |
| Trans fat 0g | |
| Polyunsaturated fat 0g | |
| Monosaturated fat 0.5g | |
| Cholesterol 0mg | 0% |
| Sodium 290 mg | 12% |
| Potassium 47mg | 1% |
| Total carbohydrate 33g | 12% |
| Sodium 290mg | |
| Total carbohydrate 33g | 12% |
| Dietary fiber < 1g | 3% |
| Total sugar 17g | |
| Incl. Added sugars 17g | 33% |
| Protein 2g | |
| Vitamin D 0mcg | 0% |
| Calcium 0mg | 0% |
| Iron 7.5mg | 40% |
| Potassium 50mg | 0% |
| Thiamin 0.3mg | 25% |
| Riboflavin 0.3mg | 25% |
| Niacin 4.8mg | 30% |
| Vitamin B6 0.4mg | 25% |
| Folate FDE 200mcg | 50% |
| Folic Acid 134mcg |
3. OATMEAL
| Amount Per 1cup, cooked (234) | |
| Calories | 158 |
| % Daily value* | |
| Total fat 3.2g | 4% |
| Saturated fat 0.5g | 2% |
| Trans fat 0g | |
| Polyunsaturated fat 0g | |
| Monosaturated fat 0.5g | |
| Cholesterol 0mg | 0% |
| Sodium 114.7mg | 4% |
| Potassium 142.7mg | 1% |
| Total carbohydrate 27g | 9% |
| Sodium 290mg | |
| Total carbohydrate 33g | 12% |
| Dietary fiber 4g | 16% |
| Total sugar 1.1g | |
| Protein 6g | |
| Vitamin C | 0% |
| Calcium | 18% |
| Iron | 77% |
| Vitamin B6 | 35% |
| Magnesium | 15% |
| Vitamin D | 0% |
| Cobalamin | 0% |
4. CRISPIX
| Serving size 1&1/3 cup (39) | |
| Amount per serving | Cereal |
| Calories | 150 |
| % Daily value* | |
| Total fat 0g | 0% |
| Saturated fat 0g | 0% |
| Trans fat 0g | |
| Polyunsaturated fat 0g | |
| Monosaturated fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 260mg | 11% |
| Potassium 142.7mg | 1% |
| Total carbohydrate 34g | 12% |
| Dietary fiber 0g | 0% |
| Total sugar 5g | |
| Includes 5g Added Sugars | 10% |
| Protein 3g | |
| Vitamin D 3mcg | 0% |
| Calcium 0mg | 0% |
| Iron 11mg | 60% |
| Potassium 20mg | 0% |
| Vitamin B6 | 30% |
| Thiamin | 30% |
| Riboflavin | 0% |
| Niacin | 0% |
| Vitamin B6 | 30% |
| Folate (115 mcg Folic Acid) | 200mcg 50% |
| Vitamin B12 | 30% |
5. COCOA PUFFS
| Serving size: ¾ cup (27g) Servings per container: about 16 | |
| Amount per serving | As packaged |
| Calories | 100 |
| % Daily value* | |
| Total fat 1.5g | 2% |
| Saturated fat 0g | 0% |
| Trans fat 0g | |
| Polyunsaturated fat 0.5g | |
| Monosaturated fat 0.5g | |
| Cholesterol 0mg | 0% |
| Sodium 100mg | 4% |
| Potassium 85mg | 2% |
| Total carbohydrate 23g | 8% |
| Dietary fiber 1g | 6% |
| sugar 9g | |
| Other carbohydrates 23g | 10% |
| Protein 1g | |
| Vitamin A | 10% |
| Calcium | 10% |
| Vitamin D | 10% |
| Iron 11mg | 60% |
| Potassium 20mg | 0% |
| Vitamin B6 | 25% |
| Magnesium | 4% |
| Riboflavin | 25% |
| Vitamin B12 | 25% |
| Copper | 2% |
| Folic acid | 25% |
| Vitamin B6 | 30% |
| Vitamin C | 10% |
| Niacin | 25% |
| Phosphorus | 6% |
| Zinc | 25% |
6. FROOT LOOPS
| Serving size: 1 cup (29g) | |
| Calories | 109 |
| % Daily value* | |
| Total fat 1g | 2% |
| Saturated fat 0.5g | 3% |
| Trans fat 0g | |
| Polyunsaturated fat 0.3g | |
| Monosaturated fat 0.2g | |
| Cholesterol 0mg | 0% |
| Sodium 136mg | 6% |
| Potassium 34mg | 1% |
| Total carbohydrate 26g | 9% |
| Dietary fiber 2.7g | 11% |
| sugar 12g | |
| Protein 1.5g | |
| Vitamin A | 10% |
| Calcium | 0.2% |
| Vitamin C | 25% |
| Iron | 25% |
7. RICE KRISPIES
| Serving size: 1 cup (26g) | |
| Calories | 99 |
| % Daily value* | |
| Total fat 0.5g | 1% |
| Sodium 137mg | 6% |
| Potassium 33mg | 1% |
| Total carbohydrate 22g | 8% |
| Dietary fiber 0.1g | 0% |
| sugar 2.6g | |
| Saturated fat 0.1g | 0% |
| Protein 1.8g | 4% |
| Vitamin D1 6mcg | 8% |
| Calcium 1.3mg | 0% |
| Iron 7.9mg | 44% |
8. RAISIN BRAN (KELLOGG’S)
| Amount per 1 cup (1 NLEA serving) (59g) | |
| Calories | 185 |
| % Daily value* | |
| Total fat 1.6g | 2% |
| Saturated fat 0.3g | 1% |
| Trans fat regulation 0g | |
| Cholesterol 0mg | 0% |
| Sodium 210mg | 8% |
| Potassium 351.6mg | 15% |
| Total carbohydrate 46g | 9% |
| Dietary fiber 7g | 28% |
| sugar 18g | |
| Protein 4.6g | 9% |
| Vitamin D | 22% |
| Calcium | 2% |
| Vitamin C | 0% |
| Vitamin B6 | 55% |
| Iron | 40% |
| Magnesium | 18% |
| Cobalamin | 41% |
| Vitamin B6 | 55% |
9. REESE’S PUFFS
| Serving size: 1 cup (29g) | |
| Amount per serving | |
| Calories 160 | Calories from fat 36 |
| % Daily value* | |
| Total fat 4g | 6% |
| Saturated fat 0.7g | 3% |
| Trans fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 213.3mg | 9% |
| Potassium 86.7mg | 2% |
| Total carbohydrate 29.3g | 10% |
| Dietary fiber 1.3g | 5% |
| sugar 13.3g | |
| Protein 2.7g | |
| Vitamin A | 13.3% |
| Calcium | 13.3% |
| Vitamin C | 13% |
10. COOKIE CRISP
| Serving size: 1 cup (36g) Serving per container: about 8 | |
| Amount per serving | As packaged |
| Calories | 140 |
| % Daily value* | |
| Total fat 1.5g | 2% |
| Saturated fat 0g | 0% |
| Trans fat 0g | |
| Polyunsaturated fat 0.5g | |
| Monosaturated fat 0.5g | |
| Cholesterol 0mg | 0% |
| Sodium 150mg | 6% |
| Total carbohydrate 31g | 11% |
| Dietary fiber 2g | 6% |
| Total sugars 12g | |
| Added sugars 12g | 24% |
| Protein 2g | |
| Vitamin D | 10% |
| Vitamin A | 10% |
| Thiamin | 20% |
| Vitamin C | 10% |
| Iron | 20% |
| Niacin | 10% |
| Folate (45mg folic acid) | 20% |
| Phosphorus | 6% |
| Zinc | 20% |
| Potassium | 0% |
| Riboflavin | 10% |
| Vitamin B6 | 20% |
| Vitamin B12 | 20% |
| Magnesium | 4% |
11. LUCKY CHARMS
| 14 serving per container Serving size: 1cup (36g) | |
| Amount per serving | As packaged |
| Calories | 140 |
| % Daily value* | |
| Total fat 15g | 2% |
| Saturated fat 0g | 0% |
| Trans fat 0g | |
| Polyunsaturated fat 0.5g | |
| Monosaturated fat 0.5g | |
| Cholesterol 0mg | 0% |
| Sodium 230mg | 10% |
| Total carbohydrate 30g | 11% |
| Dietary fiber 2g | 7% |
| sugar 12g | 24% |
| Incl. 12g added Sugars | 24% |
| Protein 3g | |
| Vitamin A | 10% |
| Vitamin D 2mcg | 10% |
| Calcium 130mcg | 0.2% |
| Potassium 0mg | 0% |
| Iron 3.6mg | 20% |
| Vitamin C | 10% |
| Thiamin | 20% |
| Riboflavin | 10% |
| Niacin | 10% |
| Vitamin B6 | 20% |
| Folate (45mcg folic acid) | 20% |
| Vitamin B12 | 20% |
| Phosphorus | 8% |
| Magnesium | 8% |
| Zinc | 20% |
How to read nutrition facts?
The nutrition facts label gives you an informed choice about the food, which helps in maintaining a balanced and healthy diet. Every food packaging material bears a nutrition fact label. This includes:
- Serving information
- Serving size
- Nutrients
- Percentage Daily Value
- Foot Note
1. Serving information
This includes the number of servings in the container as well as the serving size.
2. Serving size
These are typically measured in cups and grams [e.g., 1 cup (88g)]. “Serving size” refers to the average amount of food products consumed by people. The serving size determines the percentage of the daily value, nutrients, and calories you get.
For example, if you eat half of the serving size, you will get half the calories, nutrients, and percentage daily value, and if you eat two serving sizes, you will get twice the calories and nutrients shown on the nutrition facts label.
Calories are the amount of energy released by your body as it digests meals.
The downside of taking too many calories is that not all calories release a certain quantity of energy; some are stored as fat.
The calories on a nutrition fact label are calculated per serving. For example, one serving size (1 cup) of oats contains 166 calories, whereas two serving sizes (2 cups) contain 332 calories.
Generally, according to the United States Department of Agriculture (USDA), 1 cup of cereal, which is the same as 1 serving, has 307 calories, and the total number of calories contained in 100g of cereal is said to be 378.
In reality, the number of calories in 1 cup of cereal is entirely dependent on the type of cereal; there is no set amount of calories in a cup of any cereal.
3. Nutrients
This section comprises two parts;
i. Nutrients to limit
This include total fat, cholesterol, added sugar, and sodium. Too many of these nutrients can have negative health consequences, such as high blood sugar, high blood pressure, cardiovascular diseases etc.Â
ii. Nutrients to get enough
They include vitamin D, vitamin A, dietary fibre, calcium, iron, and potassium.
Eating a diet rich in these nutrients can help to lower the risk of diabetes, blood pressure, cholesterol level, anemia, and symptoms of hemorrhoids.
4. Percentage Daily Value (%DV)
They include vitamin D, vitamin A, dietary fibre, calcium, iron, and potassium. Eating a diet rich in these nutrients can help to lower the risk of diabetes, blood pit shows the nutritional value of each nutrient per food serving size.
It indicates whether the serving size is high in nutrients or deficient in nutrients. 5% or less is considered low, while 20% or more is considered high. It is best if you choose a high %DV in nutrients you want to consume more of and a low %DV in nutrients you want to consume less of.
5. Foot Note
This includes nutritional advice, such as the total amount of calories that should be consumed per day. It also informs us that the percentage daily value (%DV) indicates the value of each nutrient per serving of food.
Conclusion
With everything I have said so far, I hope you are not puzzled about nutrition facts or why food cartons always include a nutrition facts label on one side.
Not only do foods with packaging materials have nutrition facts, but foods like fruits and vegetables do as well; in fact, they are a must-read because fruits and vegetables are so important in our daily lives.
Remember that you learn about food not only by its taste but also by its nutritional value. Sign up for our newsletter to learn more about nutrition facts for other food groups, and don’t forget to comment and share this post.
