USDA reference food

Cereal, O's, multigrain

1 prepackaged single serving of cereal, o's, multigrain (30 g) has 110 calories, 3g of protein, 1g of fat and 3g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2708468). It is one of 44 USDA descriptions of cereal.

FoodData Central 2708468, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 prepackaged single serving (30g)

AmountPortion

Amount per serving

Calories110

% Daily Value*

Total Fat 1g1%

Saturated Fat 0g1%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 115mg5%

Total Carbohydrate 23g8%

Dietary Fiber 3g12%

Total Sugars 6g

Includes Added Sugars not declared

Protein 3g5%

Vitamin D 1.5mcg7%

Calcium 100mg8%

Iron 14mg78%

Potassium 70mg1%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 8.5g; more than 49% of 8,218 USDA reference foods
Calories per 100 g: 373; more than 84% of reference foods
Fiber per 100 g: 10.9g; more than 97% of reference foods

What a portion gives you

Fiber 3g12%

Protein 3g5%

Potassium 70mg1%

Calcium 100mg8%

Iron 14mg78%

Sodium 115mg5%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2708468); FDA Daily Values, 21 CFR 101.9.

Also rich in

Thiamin1.0 mg in 1 prepackaged single serving (30 g), 80% of the Daily Value
Riboflavin1.0 mg in 1 prepackaged single serving (30 g), 76% of the Daily Value
Folate303 µg DFE in 1 prepackaged single serving (30 g), 76% of the Daily Value
Vitamin B61.3 mg in 1 prepackaged single serving (30 g), 75% of the Daily Value
Niacin12 mg in 1 prepackaged single serving (30 g), 75% of the Daily Value
Vitamin B121.8 µg in 1 prepackaged single serving (30 g), 74% of the Daily Value

Source: USDA FoodData Central (FDC 2708468), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 82% carbohydrate, 9% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	373	84%
Protein	8.54 g	49%
Total fat	3.76 g	45%
Carbohydrate	76.2 g	95%
Fiber	10.9 g	97%
Total sugars	20.5 g	88%
Sodium	385 mg	78%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 prepackaged single serving (30 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.56 g	8.54 g	5%
Total lipid (fat)	1.13 g	3.76 g	1%
Carbohydrate, by difference	22.9 g	76.2 g	8%
Energy	112 kcal	373 kcal
Alcohol, ethyl	0 g	0 g
Water	2.60 g	8.65 g
Total Sugars	6.15 g	20.5 g
Fiber, total dietary	3.27 g	10.9 g	12%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.19 g	0.62 g	1%
Fatty acids, total monounsaturated	0.33 g	1.09 g
Fatty acids, total polyunsaturated	0.41 g	1.35 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	103 mg	342 mg	8%
Iron, Fe	14.0 mg	46.6 mg	78%
Magnesium, Mg	23.1 mg	77.0 mg	6%
Phosphorus, P	69.0 mg	230 mg	6%
Potassium, K	65.1 mg	217 mg	1%
Sodium, Na	116 mg	385 mg	5%
Zinc, Zn	0.60 mg	2.01 mg	5%
Copper, Cu	0.067 mg	0.22 mg	7%
Selenium, Se	5.16 µg	17.2 µg	9%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0.90 µg	3.00 µg	0%
Carotene, beta	7.20 µg	24.0 µg
Carotene, alpha	4.50 µg	15.0 µg
Vitamin E (alpha-tocopherol)	0.072 mg	0.24 mg	0%
Vitamin D (D2 + D3)	1.47 µg	4.90 µg	7%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	146 µg	488 µg
Vitamin C, total ascorbic acid	6.78 mg	22.6 mg	8%
Thiamin	0.96 mg	3.21 mg	80%
Riboflavin	0.99 mg	3.28 mg	76%
Niacin	12.0 mg	40.1 mg	75%
Vitamin B-6	1.28 mg	4.27 mg	75%
Folate, total	181 µg	603 µg
Vitamin B-12	1.77 µg	5.89 µg	74%
Choline, total	6.66 mg	22.2 mg	1%
Vitamin K (phylloquinone)	0.30 µg	1.00 µg	0%
Folic acid	174 µg	580 µg
Folate, food	7.20 µg	24.0 µg
Folate, DFE	303 µg	1,009 µg	76%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	1.77 µg	5.89 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0.0030 g	0.010 g
SFA 14:0	0.0018 g	0.0060 g
SFA 16:0	0.16 g	0.52 g
SFA 18:0	0.012 g	0.040 g
MUFA 18:1	0.33 g	1.08 g
PUFA 18:2	0.39 g	1.29 g
PUFA 18:3	0.017 g	0.057 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0018 g	0.0060 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2708468: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat cereal

USDA lists 44 preparations of cereal. The cereal page puts them side by side, per 100 g and per portion.

Compare every cereal preparation

Next questions

Foods high in fibermore fiber per 100 g than 97% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov