USDA Standard Reference · Breakfast Cereals
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size
According to USDA FoodData Central (FDC ID 173918, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 352
- Caloriesmoderate density
- 7.8g
- Proteingood source · 16% DV
- 83.8g
- Carbshigh · 30% DV
- 1.9g
- Fatlow · 2% DV
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 352 calories per 100g according to USDA FoodData Central. It has 7.8g of protein, 1.9g of fat, and 83.8g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 44% of USDA whole foods
The verdict
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size is fiber-rich, with 9.6g of dietary fiber per 100g.
- 7.8g
- protein per 100g
- Top 56%
- protein vs USDA whole foods
- 352
- calories per 100g
- 9.6g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 352 calories per 100g, according to the USDA FoodData Central database. It provides 7.8g of protein, 1.9g of fat, and 83.8g of carbohydrates per 100g. Dietary fiber: 9.6g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size is catalogued there as FDC ID 173918, a usda standard reference entry, in the "Breakfast Cereals" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size reads as good fiber source, low fat, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Breakfast Cereals group for context.
Nutritional Value at a Glance
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size is a carbohydrate-dense food that can serve as a quick energy source.
At 34% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Allergen indicators
Our text scan flagged these FDA Big 9 major-allergen indicators in this product's name and brand description:
- Wheat
Always verify with the physical package label. Our detection is a keyword scan over USDA-published product names and brand text, it is conservative-positive (flags likely allergens) but cannot guarantee completeness or accuracy. Manufacturers may reformulate without notice; consumers with anaphylaxis-risk allergies must rely on the FDA-mandated ingredient and allergen statement printed on the package itself.
Where the calories mostly come from
Values per 100g
Macro Breakdown
352 kcal = 18% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size compares to Breakfast Cereals
Per 100 g, against the average across all breakfast cereals foods in USDA FoodData Central.
45% Higher in protein than 45% of breakfast cereals on record.
Category averages computed live across the USDA Breakfast Cereals group. Compare against a specific food →
Where Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size ranks on protein
Its 7.8g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs every USDA reference food
USDA reference (whole) foods with a protein value
8 44th percentile higher than 44% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size sits among Breakfast Cereals
Plotted by protein and calorie percentile among the 195 Breakfast Cereals foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 45th protein percentile, 26th calorie percentile among Breakfast Cereals foods
Read the chart as text
- Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: Protein percentile 76, Calorie percentile 19
- Cereals ready-to-eat, FAMILIA: Protein percentile 64, Calorie percentile 73
- Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH: Protein percentile 38, Calorie percentile 96
- Cereals ready-to-eat, POST, GOLDEN CRISP: Protein percentile 29, Calorie percentile 64
- Cereals, CREAM OF WHEAT, instant, dry: Protein percentile 73, Calorie percentile 40
- Cereals, whole wheat hot natural cereal, cooked with water, without salt: Protein percentile 9, Calorie percentile 9
- Cereals, WHEATENA, cooked with water, with salt: Protein percentile 11, Calorie percentile 7
- Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry: Protein percentile 48, Calorie percentile 76
- Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: Protein percentile 11, Calorie percentile 0
- Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal: Protein percentile 83, Calorie percentile 51
- Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry: Protein percentile 76, Calorie percentile 29
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes: Protein percentile 70, Calorie percentile 76
- Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: Protein percentile 4, Calorie percentile 6
- Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries: Protein percentile 36, Calorie percentile 87
- Cereals ready-to-eat, QUAKER, KING VITAMAN: Protein percentile 34, Calorie percentile 65
- Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry: Protein percentile 58, Calorie percentile 37
- Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water: Protein percentile 13, Calorie percentile 15
- Cereals, CREAM OF RICE, cooked with water, with salt: Protein percentile 0, Calorie percentile 3
- Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread: Protein percentile 96, Calorie percentile 34
- Cereals ready-to-eat, QUAKER, Oatmeal Squares: Protein percentile 82, Calorie percentile 59
- Cereals, QUAKER, hominy grits, white, regular, dry: Protein percentile 53, Calorie percentile 34
- Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry: Protein percentile 57, Calorie percentile 43
- Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: Protein percentile 15, Calorie percentile 98
- Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: Protein percentile 84, Calorie percentile 29
- Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: Protein percentile 45, Calorie percentile 26
Read the chart
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size ranks at the 45th percentile for protein and the 26th percentile for calories among Breakfast Cereals foods (n=195).
- Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 76th protein percentile, 19th calorie percentile
- Cereals ready-to-eat, FAMILIA: 64th protein percentile, 73rd calorie percentile
- Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH: 38th protein percentile, 96th calorie percentile
- Cereals ready-to-eat, POST, GOLDEN CRISP: 29th protein percentile, 64th calorie percentile
- Cereals, CREAM OF WHEAT, instant, dry: 73rd protein percentile, 40th calorie percentile
- Cereals, whole wheat hot natural cereal, cooked with water, without salt: 9th protein percentile, 9th calorie percentile
- Cereals, WHEATENA, cooked with water, with salt: 11th protein percentile, 7th calorie percentile
- Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry: 48th protein percentile, 76th calorie percentile
- Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 11th protein percentile, 0th calorie percentile
- Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal: 83rd protein percentile, 51st calorie percentile
- Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry: 76th protein percentile, 29th calorie percentile
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes: 70th protein percentile, 76th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 83.8 G | 30% |
| Energy | 352 KCAL | |
| Fiber, total dietary | 9.6 G | 34% |
| Protein | 7.8 G | 16% |
| Total Sugars | 22.3 G | |
| Total lipid (fat) | 1.9 G | 2% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 0.80 G | |
| Caffeine | 0 MG | |
| Energy | 1473.0 kJ | |
| Theobromine | 0 MG | |
| Water | 6.0 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 20 MG | |
| Folate, DFE | 313.0 UG | |
| Folate, food | 19.0 UG | |
| Folate, total | 192.0 UG | |
| Folic acid | 173.0 UG | |
| Niacin | 10 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 1 MG | |
| Thiamin | 1 MG | |
| Vitamin B-12 | 2.9 UG | |
| Vitamin B-12, added | 2.9 UG | |
| Vitamin B-6 | 1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 1.0 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 13 MG | 1% |
| Iron, Fe | 3 MG | 19% |
| Potassium, K | 327 MG | 7% |
| Sodium, Na | 19 MG | 1% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 0.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 93 MG | |
| Manganese, Mn | 4 MG | |
| Phosphorus, P | 276 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 4.1 UG | |
| Vitamin A, IU | 0 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 0 MG | |
| Zinc, Zn | 3 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.30 G | 2% |
| Fatty acids, total monounsaturated | 0.27 G | |
| Fatty acids, total polyunsaturated | 0.93 G | |
| MUFA 16:1 | 0.01 G | |
| MUFA 18:1 | 0.26 G | |
| MUFA 20:1 | 0.00 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 0.86 G | |
| PUFA 18:3 | 0.06 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.00 G | |
| SFA 16:0 | 0.26 G | |
| SFA 18:0 | 0.02 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.01 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 0.0 UG |
Key takeaways
- Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size delivers 7.8g of protein per 100g, more than 44% of USDA whole foods. See the protein ranking
- It carries 352 calories per 100g - about at or above the breakfast cereals average of 328. Compare breakfast cereals
- Based on its per-100g profile, it fits good fiber source, low fat, low sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Cereals ready-to-eat, ALPEN
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry
Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size
Millet, puffed
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS
Similar Protein Content
Other foods in Breakfast Cereals closest to 7.8g protein per 100g, useful for protein-matched substitutions.
Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches
Cereals, corn grits, white, regular and quick, enriched, dry
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal
Frequently Asked Questions
How many calories are in Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size? ▼
What are the macros in Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size? ▼
How much sodium is in Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size? ▼
Is Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size high in fiber? ▼
Is Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size keto-friendly? ▼
Is Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size good for a diet? ▼
How does Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size compare to other foods? ▼
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More in This Category
Other foods in Breakfast Cereals
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 173918) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.