USDA reference food · Breakfast Cereals
Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal
1 cup of cereals ready-to-eat, quaker, cap'n crunch's oops! all berries cereal (32 g) has 130 calories, 1g of protein, 1.5g of fat and less than 1g of fiber (USDA FoodData Central, SR Legacy, FDC 173013).
FoodData Central 173013, 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
- 4.6g
- more than 37% of 8,218 USDA reference foods
- Calories per 100 g
- 395
- more than 87% of reference foods
- Fiber per 100 g
- 2.6g
- more than 76% 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 173013); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Zinc5.8 mg in 1 cup (32 g), 52% of the Daily Value
- Riboflavin0.7 mg in 1 cup (32 g), 50% of the Daily Value
- Thiamin0.6 mg in 1 cup (32 g), 48% of the Daily Value
- Niacin7.7 mg in 1 cup (32 g), 48% of the Daily Value
- Vitamin B60.8 mg in 1 cup (32 g), 45% of the Daily Value
Source: USDA FoodData Central (FDC 173013), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 87% carbohydrate, 9% fat and 5% 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 | 395 | 87% |
| Protein | 4.60 g | 37% |
| Total fat | 3.99 g | 46% |
| Carbohydrate | 87.1 g | 99% |
| Fiber | 2.60 g | 76% |
| Total sugars | 44.2 g | 95% |
| Sodium | 637 mg | 88% |
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 (28)
The portion is 1 cup (32 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.47 g | 4.60 g | 3% |
| Total lipid (fat) | 1.28 g | 3.99 g | 2% |
| Carbohydrate, by difference | 27.9 g | 87.1 g | 10% |
| Ash | 0.58 g | 1.81 g | |
| Energy | 126 kcal | 395 kcal | |
| Water | 0.80 g | 2.50 g | |
| Total Sugars | 14.1 g | 44.2 g | |
| Fiber, total dietary | 0.83 g | 2.60 g | 3% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0.0042 g | 0.013 g | |
| Fatty acids, total saturated | 0.73 g | 2.29 g | 4% |
| Fatty acids, total monounsaturated | 0.19 g | 0.59 g | |
| Fatty acids, total polyunsaturated | 0.24 g | 0.76 g |
Minerals (7)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 3.52 mg | 11.0 mg | 0% |
| Iron, Fe | 6.90 mg | 21.6 mg | 38% |
| Magnesium, Mg | 17.9 mg | 56.0 mg | 4% |
| Phosphorus, P | 54.4 mg | 170 mg | 4% |
| Potassium, K | 60.5 mg | 189 mg | 1% |
| Sodium, Na | 204 mg | 637 mg | 9% |
| Zinc, Zn | 5.75 mg | 18.0 mg | 52% |
Vitamins (8)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Vitamin E (alpha-tocopherol) | 0.20 mg | 0.63 mg | 1% |
| Vitamin C, total ascorbic acid | 0.13 mg | 0.40 mg | 0% |
| Thiamin | 0.58 mg | 1.80 mg | 48% |
| Riboflavin | 0.65 mg | 2.04 mg | 50% |
| Niacin | 7.67 mg | 24.0 mg | 48% |
| Vitamin B-6 | 0.77 mg | 2.40 mg | 45% |
| Folate, total | 433 µg | 1,353 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
Source: USDA FoodData Central, FDC 173013: 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 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