1 cup (medium) of Whole Grain Cereal (40 g) has 148 calories. That works out to 370 calories per 100 g. It contains 28.8 g of carbs, 4.2 g of protein, 1.8 g of fat and 3.8 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Whole Grain Cereal Nutrition Facts

Selected: 100 g

370

KCAL / 100G

Carbs

72g

· 26% DV

Protein

10.5g

· 21% DV

Fat

4.5g

· 6% DV

Fiber

9.5g

· 34% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 78% · Protein 11% · Fat 11%

Whole Grain Cereal Vitamins & Minerals

Vitamins

0.45mg · 35% DV

0.35mg · 29% DV

4.2mg · 26% DV

0.45mg · 26% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

290mg · 41% DV

Iron

5mg · 28% DV

Magnesium

85mg · 20% DV

How Nutritious Is Whole Grain Cereal?

Nutrient density

High

65/ 100

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

49/ 100

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.

Whole Grain Cereal Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole Grain Cereal

To burn the 370 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole Grain Cereal 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 Whole Grain Cereal Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Whole Grain Cereal Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Whole Grain Cereal Fat Profile

SATURATED

0.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 9.2:1

Above the ideal 4:1 (9.2:1).

Compare Whole Grain Cereal

🥣vs🥯

Whole Grain Cereal vs Poppy Seed Bagel105 kcal more per 100 g

→🥣vs🍚

Whole Grain Cereal vs Bulgur Pilaf250 kcal more per 100 g

→🥣vs🍝

Whole Grain Cereal vs Whole wheat pasta246 kcal more per 100 g

→🥣vs🥖

Whole Grain Cereal vs Breadstick40 kcal fewer per 100 g

→

Foods Similar to Whole Grain Cereal

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Whole Grain Cereal

How many calories are in whole grain cereal, and what are its macros?

Per 100 g, whole grain cereal provides 370 calories. It contains 10.5 g protein, 72 g carbohydrates, 4.5 g fat, and 9.5 g fiber.

Is whole grain cereal suitable for vegan diets, and does it contain gluten?

Based on the provided diet compatibility, whole grain cereal is suitable for vegan, vegetarian, omnivore, Mediterranean, and flexitarian diets. It does contain gluten, so it is not suitable for people avoiding gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026