USDA reference food · Breakfast Cereals
Cereals ready-to-eat, UNCLE SAM CEREAL
3/4 cup of cereals ready-to-eat, uncle sam cereal (55 g) has 190 calories, 9g of protein, 6g of fat and 11g of fiber (USDA FoodData Central, SR Legacy, FDC 174639).
FoodData Central 174639, 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
- 16g
- more than 65% of 8,218 USDA reference foods
- Calories per 100 g
- 346
- more than 79% of reference foods
- Fiber per 100 g
- 20.3g
- more than 99% 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 174639); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Selenium49 µg in 3/4 cup (55 g), 88% of the Daily Value
- Manganese2.0 mg in 3/4 cup (55 g), 86% of the Daily Value
- Copper0.4 mg in 3/4 cup (55 g), 46% of the Daily Value
- Thiamin0.4 mg in 3/4 cup (55 g), 31% of the Daily Value
- Vitamin B60.5 mg in 3/4 cup (55 g), 31% of the Daily Value
- Magnesium113 mg in 3/4 cup (55 g), 27% of the Daily Value
- Zinc2.1 mg in 3/4 cup (55 g), 19% of the Daily Value
- Niacin2.6 mg in 3/4 cup (55 g), 17% of the Daily Value
- Phosphorus206 mg in 3/4 cup (55 g), 16% of the Daily Value
Source: USDA FoodData Central (FDC 174639), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 61% carbohydrate, 24% fat and 15% 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 | 346 | 79% |
| Protein | 16.0 g | 65% |
| Total fat | 11.6 g | 71% |
| Carbohydrate | 65.8 g | 90% |
| Fiber | 20.3 g | 99% |
| Total sugars | 1.56 g | 52% |
| Sodium | 206 mg | 66% |
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 (86)
The portion is 3/4 cup (55 g); % DV is for that portion.
Energy, macronutrients and sugars (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 8.79 g | 16.0 g | 18% |
| Total lipid (fat) | 6.38 g | 11.6 g | 8% |
| Carbohydrate, by difference | 36.2 g | 65.8 g | 13% |
| Ash | 1.22 g | 2.21 g | |
| Energy | 190 kcal | 346 kcal | |
| Sucrose | 0.52 g | 0.94 g | |
| Glucose | 0.23 g | 0.41 g | |
| Fructose | 0.12 g | 0.21 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 2.44 g | 4.43 g | |
| Total Sugars | 0.86 g | 1.56 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 11.2 g | 20.3 g | 40% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.52 g | 0.95 g | 3% |
| Fatty acids, total monounsaturated | 0.78 g | 1.42 g | |
| Fatty acids, total polyunsaturated | 3.29 g | 5.99 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 52.3 mg | 95.0 mg | 4% |
| Iron, Fe | 2.22 mg | 4.03 mg | 12% |
| Magnesium, Mg | 113 mg | 206 mg | 27% |
| Phosphorus, P | 206 mg | 374 mg | 16% |
| Potassium, K | 245 mg | 446 mg | 5% |
| Sodium, Na | 113 mg | 206 mg | 5% |
| Zinc, Zn | 2.13 mg | 3.87 mg | 19% |
| Copper, Cu | 0.41 mg | 0.75 mg | 46% |
| Manganese, Mn | 1.99 mg | 3.61 mg | 86% |
| Selenium, Se | 48.6 µg | 88.3 µg | 88% |
Vitamins (26)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.49 mg | 0.90 mg | 3% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 182 µg | 331 µg | |
| Vitamin C, total ascorbic acid | 1.32 mg | 2.40 mg | 1% |
| Thiamin | 0.37 mg | 0.68 mg | 31% |
| Riboflavin | 0.070 mg | 0.13 mg | 5% |
| Niacin | 2.64 mg | 4.80 mg | 17% |
| Pantothenic acid | 0.34 mg | 0.62 mg | |
| Vitamin B-6 | 0.53 mg | 0.96 mg | 31% |
| Folate, total | 29.1 µg | 53.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 27.2 mg | 49.5 mg | 5% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0.99 µg | 1.80 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 29.1 µg | 53.0 µg | |
| Folate, DFE | 29.1 µg | 53.0 µg | 7% |
| Betaine | 137 mg | 248 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (29)
| 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 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.37 g | 0.68 g | |
| SFA 18:0 | 0.13 g | 0.23 g | |
| SFA 20:0 | 0.0077 g | 0.014 g | |
| MUFA 18:1 | 0.77 g | 1.39 g | |
| PUFA 18:2 | 0.93 g | 1.69 g | |
| PUFA 18:3 | 2.37 g | 4.30 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.0077 g | 0.014 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.0077 g | 0.014 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0077 g | 0.014 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 | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0.0039 g | 0.0070 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 174639: 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 99% 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