USDA Standard Reference · Breakfast Cereals
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size
According to USDA FoodData Central (FDC ID 167715, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 339
- Caloriesmoderate density
- 10.9g
- Proteinhigh · 22% DV
- 80.7g
- Carbshigh · 29% DV
- 2.1g
- Fatlow · 3% DV
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 339 calories per 100g according to USDA FoodData Central. It has 10.9g of protein, 2.1g of fat, and 80.7g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 53% of USDA whole foods
The verdict
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size is fiber-rich, with 14.7g of dietary fiber per 100g.
- 10.9g
- protein per 100g
- Top 47%
- protein vs USDA whole foods
- 339
- calories per 100g
- 14.7g
- 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 n' Bran, spoon-size contains 339 calories per 100g, according to the USDA FoodData Central database. It provides 10.9g of protein, 2.1g of fat, and 80.7g of carbohydrates per 100g. Dietary fiber: 14.7g. 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 n' Bran, spoon-size is catalogued there as FDC ID 167715, 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 n' Bran, spoon-size reads as good fiber source, low fat, sugar free 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 n' Bran, spoon-size is a carbohydrate-dense food that can serve as a quick energy source.
At 53% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Notable micronutrients include Iron, Fe (22% DV).
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
339 kcal = 17% 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 n' Bran, spoon-size compares to Breakfast Cereals
Per 100 g, against the average across all breakfast cereals foods in USDA FoodData Central.
76% Higher in protein than 76% 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 n' Bran, spoon-size ranks on protein
Its 10.9g 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 n' Bran, spoon-size vs every USDA reference food
USDA reference (whole) foods with a protein value
11 Top 47% higher than 53% 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 n' Bran, 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 n' Bran, spoon-size: 76th protein percentile, 19th calorie percentile among Breakfast Cereals foods
Read the chart as text
- Millet, puffed: Protein percentile 90, Calorie percentile 28
- Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: Protein percentile 38, Calorie percentile 70
- Cereals ready-to-eat, POST, FRUITY PEBBLES: Protein percentile 27, Calorie percentile 90
- Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ: Protein percentile 98, Calorie percentile 51
- Cereals, oats, instant, fortified, plain, dry: Protein percentile 87, Calorie percentile 36
- Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: Protein percentile 95, Calorie percentile 40
- Cereals, whole wheat hot natural cereal, cooked with water, with salt: Protein percentile 9, Calorie percentile 9
- Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry: Protein percentile 81, Calorie percentile 27
- Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt: Protein percentile 13, Calorie percentile 8
- Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal: Protein percentile 79, Calorie percentile 24
- Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES: Protein percentile 24, Calorie percentile 86
- Cereals ready-to-eat, RALSTON Corn Biscuits: Protein percentile 30, Calorie percentile 56
- Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: Protein percentile 8, Calorie percentile 5
- Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches: Protein percentile 38, Calorie percentile 88
- Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain: Protein percentile 68, Calorie percentile 55
- Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry: Protein percentile 67, Calorie percentile 20
- Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: Protein percentile 61, Calorie percentile 43
- Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt: Protein percentile 3, Calorie percentile 2
- 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 n' Bran, spoon-size: Protein percentile 76, Calorie percentile 19
Read the chart
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size ranks at the 76th percentile for protein and the 19th percentile for calories among Breakfast Cereals foods (n=195). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.
- Millet, puffed: 90th protein percentile, 28th calorie percentile
- Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 38th protein percentile, 70th calorie percentile
- Cereals ready-to-eat, POST, FRUITY PEBBLES: 27th protein percentile, 90th calorie percentile
- Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ: 98th protein percentile, 51st calorie percentile
- Cereals, oats, instant, fortified, plain, dry: 87th protein percentile, 36th calorie percentile
- Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 95th protein percentile, 40th calorie percentile
- Cereals, whole wheat hot natural cereal, cooked with water, with salt: 9th protein percentile, 9th calorie percentile
- Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry: 81st protein percentile, 27th calorie percentile
- Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt: 13th protein percentile, 8th calorie percentile
- Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal: 79th protein percentile, 24th calorie percentile
- Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES: 24th protein percentile, 86th calorie percentile
- Cereals ready-to-eat, RALSTON Corn Biscuits: 30th protein percentile, 56th 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 | 80.7 G | 29% |
| Energy | 339 KCAL | |
| Fiber, total dietary | 14.7 G | 53% |
| Protein | 10.9 G | 22% |
| Total Sugars | 0.75 G | |
| Total lipid (fat) | 2.1 G | 3% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 3.2 G | |
| Caffeine | 0 MG | |
| Energy | 1416.0 kJ | |
| Theobromine | 0 MG | |
| Water | 3.1 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 23 MG | |
| Folate, DFE | 30.0 UG | |
| Folate, food | 30.0 UG | |
| Folate, total | 30.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 5 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 2.0 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 44 MG | 3% |
| Iron, Fe | 4 MG | 22% |
| Potassium, K | 391 MG | 8% |
| Sodium, Na | 0 MG | 0% |
| 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 | 174 MG | |
| Phosphorus, P | 418 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 8.2 UG | |
| Vitamin A, IU | 0 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin D3 (cholecalciferol) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 1 MG | |
| Zinc, Zn | 3 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.43 G | 2% |
| Fatty acids, total trans | 0.00 G | |
| Fatty acids, total monounsaturated | 0.33 G | |
| Fatty acids, total polyunsaturated | 1.2 G | |
| MUFA 16:1 | 0.01 G | |
| MUFA 18:1 | 0.32 G | |
| MUFA 20:1 | 0.00 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 1.2 G | |
| PUFA 18:3 | 0.05 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 | 0.41 G | |
| SFA 18:0 | 0.02 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 236.0 UG |
Key takeaways
- Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size delivers 10.9g of protein per 100g, more than 53% of USDA whole foods. See the protein ranking
- It carries 339 calories per 100g - about at or above the breakfast cereals average of 328. Compare breakfast cereals
- Its standout micronutrient is iron, fe, at 22% of the Daily Value per 100g.
- Based on its per-100g profile, it fits good fiber source, low fat, sugar free patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit
Cereals, whole wheat hot natural cereal, dry
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal
Cereals, QUAKER, corn grits, instant, plain, dry
Similar Protein Content
Other foods in Breakfast Cereals closest to 10.9g protein per 100g, useful for protein-matched substitutions.
Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry
Cereals ready-to-eat, RALSTON TASTEEOS
Cereals ready-to-eat, ALPEN
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola
Frequently Asked Questions
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What vitamins and minerals are in Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size? ▼
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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 167715) — 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.