USDA reference food · Breakfast Cereals
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches
1 cup of cereals ready-to-eat, post, honey bunches of oats with vanilla bunches (56 g) has 220 calories, 4g of protein, 3g of fat and 4g of fiber (USDA FoodData Central, SR Legacy, FDC 173015).
FoodData Central 173015, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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 (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7.9g
- more than 47% of 8,218 USDA reference foods
- Calories per 100 g
- 394
- more than 87% of reference foods
- Fiber per 100 g
- 7.8g
- more than 94% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 173015); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Folate333 µg DFE in 1 cup (56 g), 83% of the Daily Value
- Vitamin B121.5 µg in 1 cup (56 g), 63% of the Daily Value
- Riboflavin0.4 mg in 1 cup (56 g), 34% of the Daily Value
- Zinc3.8 mg in 1 cup (56 g), 34% of the Daily Value
- Vitamin A295 µg RAE in 1 cup (56 g), 33% of the Daily Value
- Thiamin0.4 mg in 1 cup (56 g), 33% of the Daily Value
- Niacin5.0 mg in 1 cup (56 g), 31% of the Daily Value
- Vitamin B60.5 mg in 1 cup (56 g), 30% of the Daily Value
- Copper0.2 mg in 1 cup (56 g), 19% of the Daily Value
- Phosphorus130 mg in 1 cup (56 g), 10% of the Daily Value
- Magnesium42 mg in 1 cup (56 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 173015), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 81% carbohydrate, 11% fat and 8% 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 | 394 | 87% |
| Protein | 7.90 g | 47% |
| Total fat | 5.10 g | 51% |
| Carbohydrate | 81.8 g | 98% |
| Fiber | 7.80 g | 94% |
| Total sugars | 20.7 g | 88% |
| Sodium | 267 mg | 71% |
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 (70)
The portion is 1 cup (56 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.42 g | 7.90 g | 9% |
| Total lipid (fat) | 2.86 g | 5.10 g | 4% |
| Carbohydrate, by difference | 45.8 g | 81.8 g | 17% |
| Ash | 1.18 g | 2.10 g | |
| Energy | 221 kcal | 394 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 1.68 g | 3.00 g | |
| Total Sugars | 11.6 g | 20.7 g | |
| Fiber, total dietary | 4.37 g | 7.80 g | 16% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.34 g | 0.60 g | 2% |
| Fatty acids, total monounsaturated | 1.40 g | 2.50 g | |
| Fatty acids, total polyunsaturated | 0.95 g | 1.70 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 18.5 mg | 33.0 mg | 1% |
| Iron, Fe | 16.2 mg | 28.9 mg | 90% |
| Magnesium, Mg | 42.0 mg | 75.0 mg | 10% |
| Phosphorus, P | 130 mg | 232 mg | 10% |
| Potassium, K | 147 mg | 262 mg | 3% |
| Sodium, Na | 150 mg | 267 mg | 7% |
| Zinc, Zn | 3.75 mg | 6.70 mg | 34% |
| Copper, Cu | 0.17 mg | 0.30 mg | 19% |
| Selenium, Se | 4.09 µg | 7.30 µg | 7% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 294 µg | 525 µg | |
| Vitamin A, RAE | 295 µg | 527 µg | 33% |
| Carotene, beta | 6.16 µg | 11.0 µg | |
| Carotene, alpha | 1.12 µg | 2.00 µg | |
| Vitamin E (alpha-tocopherol) | 0.53 mg | 0.94 mg | 4% |
| Vitamin D3 (cholecalciferol) | 1.51 µg | 2.70 µg | |
| Vitamin D (D2 + D3) | 1.51 µg | 2.70 µg | 8% |
| Cryptoxanthin, beta | 10.1 µg | 18.0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 79.0 µg | 141 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.39 mg | 0.70 mg | 33% |
| Riboflavin | 0.45 mg | 0.80 mg | 34% |
| Niacin | 4.98 mg | 8.90 mg | 31% |
| Vitamin B-6 | 0.50 mg | 0.90 mg | 30% |
| Folate, total | 200 µg | 357 µg | |
| Vitamin B-12 | 1.51 µg | 2.70 µg | 63% |
| Choline, total | 12.8 mg | 22.9 mg | 2% |
| Vitamin K (phylloquinone) | 1.85 µg | 3.30 µg | 2% |
| Folic acid | 189 µg | 338 µg | |
| Folate, food | 10.6 µg | 19.0 µg | |
| Folate, DFE | 333 µg | 594 µg | 83% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 1.51 µg | 2.70 µg |
Fatty acids (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| 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 | 0.0011 g | 0.0020 g | |
| SFA 14:0 | 0.0011 g | 0.0020 g | |
| SFA 16:0 | 0.27 g | 0.48 g | |
| SFA 18:0 | 0.044 g | 0.078 g | |
| MUFA 18:1 | 1.38 g | 2.46 g | |
| PUFA 18:2 | 0.87 g | 1.55 g | |
| PUFA 18:3 | 0.083 g | 0.15 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0039 g | 0.0070 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.014 g | 0.025 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.0017 g | 0.0030 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 173015: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Next questions
- Every common food in breakfast cerealscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 94% 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