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Whole wheat ring cereal Calories
Whole-grain breakfast cereal with dietary fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Whole wheat ring cereal (30 g) has 113 calories. That works out to 378 calories per 100 g. It contains 22 g of carbs, 3.5 g of protein, 1.5 g of fat and 3.1 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 wheat ring cereal Nutrition Facts
Selected: 1 cup (medium) · 30 g
113
KCAL / 30G
Carbs
22g
· 8% DV
Protein
3.5g
· 7% DV
Fat
1.5g
· 2% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 12% · Fat 12%
Whole wheat ring cereal nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 22 g | 8% |
| Fiber | 3.1 g | 11% |
| Protein | 3.5 g | 7% |
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 Cup of Whole wheat ring cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 113 kcal |
| ½ cup (small) | 15 g | 57 kcal |
| 0.75 cup (medium) | 23 g | 87 kcal |
| 1 ounce (medium) | 28.4 g | 107 kcal |
| 1 serving (medium) | 30 g | 113 kcal |
| 1.5 cup (large) | 45 g | 170 kcal |
| 1 serving (large) | 45 g | 170 kcal |
| 2 cup (extra large) | 60 g | 227 kcal |
| 100 g | 100 g | 378 kcal |
Calculated from 378 calories per 100 g.
Frequently Asked Questions About Whole wheat ring cereal
Is whole wheat ring cereal ready to eat, or does it need cooking?
Whole wheat ring cereal is ready to eat and does not need cooking. Pour milk over it or eat it dry; adding milk just before serving helps the rings stay crisp.
Is whole wheat ring cereal good for you?
Whole wheat ring cereal can be a useful source of whole grains and fiber, but some varieties also contain added sugar or salt. Pair it with milk or yogurt and fruit for a more balanced breakfast.
What is whole wheat ring cereal made from?
Whole wheat ring cereal is generally made with whole wheat flour or whole wheat grain. Depending on the product, the recipe may also include sugar, malt extract, salt, or other ingredients.
Does whole wheat ring cereal contain added sugar?
Some whole wheat ring cereal has added sugar or malt extract, while other varieties are less sweet. Recipes differ between products, so compare the ingredient lists if you are choosing a cereal with less added sugar.
Can whole wheat ring cereal help with weight loss?
Whole wheat ring cereal does not cause weight loss by itself. Its fiber may make a breakfast more filling, but serving size and toppings matter; adding a lot of sugar or sweet toppings can make the meal less filling for its energy.
How can I make a more filling breakfast with whole wheat ring cereal?
Serve whole wheat ring cereal with milk or plain yogurt, then add fruit, nuts, or seeds. The cereal contributes whole grains and fiber, while the milk or yogurt adds protein to make breakfast more satisfying.
Can you eat whole wheat ring cereal as a dry snack?
Yes, whole wheat ring cereal can be eaten dry as a snack. It is convenient to portion into a small container, but check whether your variety is sweetened if you want to limit added sugar.
How do you keep whole wheat ring cereal crunchy in milk?
Add whole wheat ring cereal to milk immediately before eating. The rings absorb liquid and soften as they stand, so serving the milk and cereal separately is another easy way to keep each bite crisp.
Can whole wheat ring cereal be used as a crunchy coating?
Yes, crushed whole wheat ring cereal can make a crunchy coating for baked foods. Crush it into small crumbs, season as desired, and press it onto the food; the result may taste sweeter than a coating made with plain breadcrumbs.
Is whole wheat ring cereal suitable for people with diabetes?
People with diabetes may be able to include whole wheat ring cereal, but whole grains do not prevent it from affecting blood glucose. Added sugar and portion size matter; ask your clinician or dietitian how it fits your individual meal plan.
Whole wheat ring cereal Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B3
1.86mg · 12% DV
Biotin
2.85µg · 10% DV
B2
0.11mg · 8% DV
Minerals
Manganese
0.93mg · 40% DV
Selenium
13µg · 24% DV
Phosphorus
107mg · 15% DV
Copper
0.12mg · 13% DV
Sodium
126mg · 5% DV
Potassium ⭐
93mg · 3% DV
Whole wheat ring cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat ring cereal
To burn the 113 calories in 1 cup (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 Whole wheat ring cereal?
Whole wheat ring cereal is a packaged breakfast cereal made from whole wheat and shaped into small rings. Its crisp texture and toasty grain flavour soften in milk or yoghurt, and it can also be eaten dry as a snack.
It is commonly served for breakfast with milk, yoghurt or fruit, whether at home or as a quick option on a busy morning. With 10.2 g of fibre per 100 g, it offers a fibre-rich start to the day. For a more filling bowl, add fresh fruit and plain yoghurt; check the portion, since cereal can be easy to pour generously.
How Nutritious Is Whole wheat ring cereal?
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 Whole wheat ring 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 wheat ring cereal Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat ring 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 wheat ring cereal Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 26.5:1
Above the ideal 4:1 (26.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.