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High-Fiber Cereal Chips Calories
Crunchy cereal snack rich in dietary fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of High-Fiber Cereal Chips (30 g) has 134 calories. That works out to 445 calories per 100 g. It contains 20.4 g of carbs, 2.6 g of protein, 4.5 g of fat and 4.2 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
High-Fiber Cereal Chips Nutrition Facts
Selected: 1 serving (medium) · 30 g
134
KCAL / 30G
Carbs
20.4g
· 7% DV
Protein
2.6g
· 5% DV
Fat
4.5g
· 6% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 8% · Fat 30%
High-Fiber Cereal Chips nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 4.2 g | 15% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of High-Fiber Cereal Chips?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 134 kcal |
| 1 serving (small) | 20 g | 89 kcal |
| 1 cup (whole) | 25 g | 111 kcal |
| 1 pack (mini) | 30 g | 134 kcal |
| 1 cup (large) | 40 g | 178 kcal |
| 1 serving (large) | 45 g | 200 kcal |
| 1 pack (medium) | 50 g | 223 kcal |
| 100 g | 100 g | 445 kcal |
| 1 pack (large) | 100 g | 445 kcal |
Calculated from 445 calories per 100 g.
Frequently Asked Questions About High-Fiber Cereal Chips
What are High-Fiber Cereal Chips made of?
High-Fiber Cereal Chips are made from cereal ingredients with added sources of dietary fiber. The grains and fiber ingredients differ by product, so the ingredient list is the way to identify the specific cereals and other components in a particular bag.
Are High-Fiber Cereal Chips healthy?
High-Fiber Cereal Chips can be a convenient way to add fiber to a snack, but they are not a substitute for a balanced meal. Pair them with something filling, such as hummus or yogurt dip, rather than relying on the chips alone.
Are High-Fiber Cereal Chips good for weight loss?
High-Fiber Cereal Chips do not cause weight loss, though fiber may help a snack feel more satisfying. Portioning them into a bowl instead of eating from the bag can make it easier to avoid mindless snacking.
How are High-Fiber Cereal Chips different from potato chips?
High-Fiber Cereal Chips are made from cereal ingredients and provide more fiber than many conventional potato chips. Their taste, texture, and fat content vary by brand, so the high-fiber description does not mean every product is otherwise alike.
What can you eat with High-Fiber Cereal Chips?
High-Fiber Cereal Chips go well with hummus, salsa, or a yogurt-based dip. They can also add crunch to a lunchbox snack plate; serve wet toppings on the side so the chips do not turn soggy before eating.
How should you store High-Fiber Cereal Chips after opening?
Keep High-Fiber Cereal Chips in an airtight container in a cool, dry place after opening. Exposure to moisture makes them lose their crunch. Follow the package storage directions, and discard them if their smell or appearance changes.
Can you make High-Fiber Cereal Chips at home?
Yes, you can make High-Fiber Cereal Chips at home using cereal flour and fiber-rich ingredients such as bran. Roll the mixture thinly and bake it until crisp; making them yourself also lets you control the added salt and oil.
Do High-Fiber Cereal Chips raise blood sugar?
Yes, High-Fiber Cereal Chips contain carbohydrates and can raise blood sugar; fiber does not cancel that effect. If you have diabetes, account for the portion as part of your meal or snack and consider how you personally respond.
Can High-Fiber Cereal Chips cause bloating?
Yes, High-Fiber Cereal Chips may cause gas or bloating for some people, particularly if they suddenly eat more fiber than usual. Start with a modest amount and drink fluids; reduce the portion if discomfort continues.
Are High-Fiber Cereal Chips a good snack before a workout?
High-Fiber Cereal Chips can work as a crunchy snack before exercise, but their fiber may feel uncomfortable during a workout for some people. Try them well before training first; closer to exercise, a lower-fiber snack may feel easier to digest.
High-Fiber Cereal Chips Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.56mg · 10% DV
Biotin
2.4µg · 8% DV
B6
0.1mg · 6% DV
Minerals
Manganese
0.72mg · 31% DV
Selenium
7.2µg · 13% DV
Phosphorus
86mg · 12% DV
Copper
0.1mg · 11% DV
Sodium
186mg · 8% DV
Potassium ⭐
74mg · 2% DV
High-Fiber Cereal Chips Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-Fiber Cereal Chips
To burn the 134 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is High-Fiber Cereal Chips?
High-Fiber Cereal Chips are a packaged snack made from cereal grains formed into thin, crisp pieces. They offer a grain-forward alternative to potato chips, with flavourings and shapes that vary by brand. Their dry crunch makes them easy to carry and eat between meals.
Enjoy them straight from the packet, serve them with a dip, or add a few to a lunchbox for crunch. In many places they are eaten as a casual snack alongside a drink rather than as part of a meal. They provide 14 g of fibre per 100 g, so a modest handful can add fibre to your day. Pair them with fresh vegetables or a simple yoghurt dip for a more rounded snack.
How Nutritious Is High-Fiber Cereal Chips?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is High-Fiber Cereal Chips Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does High-Fiber Cereal Chips Contain Allergens?
Contains these allergens:
Which Diets Is High-Fiber Cereal Chips Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
High-Fiber Cereal Chips Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.74g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 28.8:1
Above the ideal 4:1 (28.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.