USDA Standard Reference · Breakfast Cereals

Cereals ready-to-eat, wheat, puffed, fortified

According to USDA FoodData Central (FDC ID 173913, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.

364
Caloriesmoderate density
14.7g
Proteinhigh · 29% DV
79.6g
Carbshigh · 29% DV
1.2g
Fatlow · 2% DV
364 calories per 100g

Cereals ready-to-eat, wheat, puffed, fortified contains 364 calories per 100g according to USDA FoodData Central. It has 14.7g of protein, 1.2g of fat, and 79.6g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.

  • More protein than 61% of USDA whole foods

The verdict

Cereals ready-to-eat, wheat, puffed, fortified carries 14.7g of protein per 100g, more than 61% of USDA whole foods.

14.7g
protein per 100g
Top 39%
protein vs USDA whole foods
364
calories per 100g
4.4g
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.

More in Breakfast Cereals FDA labeling rules →

Cereals ready-to-eat, wheat, puffed, fortified contains 364 calories per 100g, according to the USDA FoodData Central database. It provides 14.7g of protein, 1.2g of fat, and 79.6g of carbohydrates per 100g. Dietary fiber: 4.4g. 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.

❤️ Low Fat 🧂 Low Sodium

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, wheat, puffed, fortified is catalogued there as FDC ID 173913, 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, wheat, puffed, fortified reads as 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, wheat, puffed, fortified is a carbohydrate-dense food that can serve as a quick energy source.

At 16% of the Daily Value for fiber, it contributes moderately to daily fiber intake.

Notable micronutrients include Iron, Fe (176% 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.

Nutrition Facts Serving size 100g Amount per serving Calories 364 % Daily Value* Total Fat 1g 2% Saturated Fat 0g 1% Trans Fat 0g Cholesterol 0mg 0% Sodium 4mg 0% Total Carbohydrate 80g 29% Dietary Fiber 4g 16% Total Sugars 0g Includes 0g Added Sugars 0% Protein 15g Vitamin D 0mcg 0% Calcium 28mg 2% Iron 32mg 176% Potassium 348mg 7% * 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.

Values per 100g

Macro Breakdown

364
Calories per 100g

364 kcal = 18% of FDA 2,000 kcal Daily Value

0%100%18of 2,000 kcal
364 kcal = 18% of FDA 2,000 kcal Daily Value
P: 14.7gF: 1.2gC: 79.6g
14.7g
Protein
29% DV
1.2g
Total Fat
2% DV
79.6g
Carbs
29% DV
4.4g
Fiber
16% DV
4mg
Sodium
0% DV

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, wheat, puffed, fortified compares to Breakfast Cereals

Per 100 g, against the average across all breakfast cereals foods in USDA FoodData Central.

93% Higher in protein than 93% of breakfast cereals on record, a standout in its group.

Calories 11% above average
This food364 kcal
Category avg328 kcal
Protein 79% above average
This food14.7g
Category avg8.2g
Carbs 17% above average
This food79.6g
Category avg67.8g
Fat 70% below average
This food1.2g
Category avg4.0g

Category averages computed live across the USDA Breakfast Cereals group. Compare against a specific food →

Where Cereals ready-to-eat, wheat, puffed, fortified ranks on protein

Its 14.7g 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, wheat, puffed, fortified vs every USDA reference food

USDA reference (whole) foods with a protein value

15 Top 39% higher than 61% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). Below this entry. 5–10: 1,170 USDA reference foods (15%). Below this entry. 10–15: 863 USDA reference foods (11%). This entry sits in this band. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This food 0 60 every USDA reference food, bucketed by value

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, wheat, puffed, fortified 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, wheat, puffed, fortified: 93rd protein percentile, 38th calorie percentile among Breakfast Cereals foods

025.250.375.5100.7025.751.577.2102.9Protein percentileCalorie percentileCereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: Protein percentile 76, Calorie percentile 19Cereals ready-to-eat, FAMILIA: Protein percentile 64, Calorie percentile 73Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH: Protein percentile 38, Calorie percentile 96Cereals ready-to-eat, POST, GOLDEN CRISP: Protein percentile 29, Calorie percentile 64Cereals, CREAM OF WHEAT, instant, dry: Protein percentile 73, Calorie percentile 40Cereals, whole wheat hot natural cereal, cooked with water, without salt: Protein percentile 9, Calorie percentile 9Cereals, WHEATENA, cooked with water, with salt: Protein percentile 11, Calorie percentile 7Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry: Protein percentile 48, Calorie percentile 76Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: Protein percentile 11, Calorie percentile 0Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal: Protein percentile 83, Calorie percentile 51Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry: Protein percentile 76, Calorie percentile 29Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes: Protein percentile 70, Calorie percentile 76Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: Protein percentile 4, Calorie percentile 6Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries: Protein percentile 36, Calorie percentile 87Cereals ready-to-eat, QUAKER, KING VITAMAN: Protein percentile 34, Calorie percentile 65Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry: Protein percentile 58, Calorie percentile 37Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water: Protein percentile 13, Calorie percentile 15Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt: Protein percentile 3, Calorie percentile 2Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread: Protein percentile 96, Calorie percentile 34Cereals ready-to-eat, QUAKER, Oatmeal Squares: Protein percentile 82, Calorie percentile 59Cereals, QUAKER, hominy grits, white, regular, dry: Protein percentile 53, Calorie percentile 34Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry: Protein percentile 57, Calorie percentile 43Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: Protein percentile 15, Calorie percentile 98Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: Protein percentile 84, Calorie percentile 29Cereals ready-to-eat, wheat, puffed, fortified: Protein percentile 93, Calorie percentile 38High-cal, low-proteinHigh-cal, high-proteinLow-cal, low-proteinLow-cal, high-protein
Cereals ready-to-eat, wheat, puffed, fortified: 93rd protein percentile, 38th 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 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, wheat, puffed, fortified: Protein percentile 93, Calorie percentile 38
Read the chart

Cereals ready-to-eat, wheat, puffed, fortified ranks at the 93rd percentile for protein and the 38th 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.

  • 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 79.6 G
29%
Energy 364 KCAL
Fiber, total dietary 4.4 G
16%
Protein 14.7 G
29%
Total lipid (fat) 1.2 G
2%
Ash 1.5 G
Energy 1523.0 kJ
Water 3.0 G

Vitamins

Nutrient Amount % DV
Folate, DFE 32.0 UG
Folate, food 32.0 UG
Folate, total 32.0 UG
Folic acid 0.0 UG
Niacin 35 MG
Pantothenic acid 1 MG
Riboflavin 2 MG
Thiamin 3 MG
Vitamin B-12 0.0 UG
Vitamin B-6 0 MG
Vitamin C, total ascorbic acid 0 MG

Minerals

Nutrient Amount % DV
Calcium, Ca 28 MG
2%
Iron, Fe 32 MG
176%
Potassium, K 348 MG
7%
Sodium, Na 4 MG
0%
Copper, Cu 0 MG
Fluoride, F 27.0 UG
Magnesium, Mg 145 MG
Manganese, Mn 2 MG
Phosphorus, P 355 MG
Retinol 0.0 UG
Selenium, Se 123.1 UG
Vitamin A, IU 0 IU
Vitamin A, RAE 0.0 UG
Zinc, Zn 2 MG

Lipids

Nutrient Amount % DV
Cholesterol 0 MG
0%
Fatty acids, total saturated 0.20 G
1%

Amino Acids

Nutrient Amount % DV
Alanine 0.55 G
Arginine 0.71 G
Aspartic acid 0.82 G
Cystine 0.29 G
Glutamic acid 5.0 G
Glycine 0.58 G
Histidine 0.38 G
Isoleucine 0.63 G
Leucine 1.1 G
Lysine 0.41 G
Methionine 0.26 G
Phenylalanine 0.76 G
Proline 1.5 G
Serine 0.81 G
Threonine 0.45 G
Tryptophan 0.23 G
Tyrosine 0.45 G
Valine 0.70 G

Key takeaways

  • Cereals ready-to-eat, wheat, puffed, fortified delivers 14.7g of protein per 100g, more than 61% of USDA whole foods. See the protein ranking
  • It carries 364 calories per 100g - about at or above the breakfast cereals average of 328. Compare breakfast cereals
  • Its standout micronutrient is iron, fe, at 176% of the Daily Value per 100g.
  • Based on its per-100g profile, it fits 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, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry

Whole Food
364 cal
P: 17.0gF: 8.0gC: 62.9g

Cereals, MALT-O-MEAL, chocolate, dry

Whole Food
363 cal
P: 10.6gF: 0.8gC: 79.5g

Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Whole Food
365 cal
P: 10.5gF: 0.5gC: 77.2g

Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry

Whole Food
363 cal
P: 9.0gF: 5.5gC: 73.0g

Cereals, MALT-O-MEAL, original, plain, dry

Whole Food
365 cal
P: 11.8gF: 0.7gC: 77.3g

Cereals, CREAM OF WHEAT, instant, dry

Whole Food
366 cal
P: 10.6gF: 1.4gC: 75.5g

→ Compare Cereals ready-to-eat, wheat, puffed, fortified side-by-side with Cereals and Cereals

Similar Protein Content

Other foods in Breakfast Cereals closest to 14.7g protein per 100g, useful for protein-matched substitutions.

Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes

Whole Food
353 cal
P: 14.4gF: 1.4gC: 78.2g

Cereals, QUAKER, Quick Oats, Dry

Whole Food
371 cal
P: 13.7gF: 6.9gC: 68.2g

Cereals, QUAKER, Quick Oats with Iron, Dry

Whole Food
371 cal
P: 13.7gF: 6.9gC: 68.2g

Cereals ready-to-eat, granola, homemade

Whole Food
489 cal
P: 13.7gF: 24.3gC: 53.9g

Cereals ready-to-eat, UNCLE SAM CEREAL

Whole Food
346 cal
P: 16.0gF: 11.6gC: 65.8g

Cereals, QUAKER, Instant Oatmeal Organic, Regular

Whole Food
367 cal
P: 16.0gF: 6.3gC: 67.0g

Frequently Asked Questions

How many calories are in Cereals ready-to-eat, wheat, puffed, fortified? ▼
Cereals ready-to-eat, wheat, puffed, fortified contains 364 calories per 100g. It has 14.7g of protein, 1.2g of fat, and 79.6g of carbohydrates.
What are the macros in Cereals ready-to-eat, wheat, puffed, fortified? ▼
Per 100g, Cereals ready-to-eat, wheat, puffed, fortified has 14.7g protein (16% of calories), 1.2g fat, and 79.6g carbs. Fiber: 4.4g.
How much sodium is in Cereals ready-to-eat, wheat, puffed, fortified? ▼
Cereals ready-to-eat, wheat, puffed, fortified contains 4mg of sodium per 100g, which is 0% of the recommended daily limit (2,300mg).
Is Cereals ready-to-eat, wheat, puffed, fortified high in fiber? ▼
Cereals ready-to-eat, wheat, puffed, fortified contains 4.4g of dietary fiber per 100g, which is 16% of the daily recommended value (28g).
Is Cereals ready-to-eat, wheat, puffed, fortified keto-friendly? ▼
Cereals ready-to-eat, wheat, puffed, fortified has 79.6g of carbs per 100g (87% of calories), which may be too high for strict keto diets (typically under 5g net carbs per serving).
Is Cereals ready-to-eat, wheat, puffed, fortified good for a diet? ▼
Cereals ready-to-eat, wheat, puffed, fortified has 364 calories per 100g. Fat content: 1.2g. Contains 4.4g fiber which aids digestion.
What vitamins and minerals are in Cereals ready-to-eat, wheat, puffed, fortified? ▼
Cereals ready-to-eat, wheat, puffed, fortified is notably rich in Iron, Fe (176% DV). Daily-value percentages are computed against the USDA per-100g standardization basis as published in FoodData Central.
How does Cereals ready-to-eat, wheat, puffed, fortified compare to other foods? ▼
Cereals ready-to-eat, wheat, puffed, fortified provides 364 calories and 14.7g protein per 100g. That is 25 calories per gram of protein. Use our compare tool to see how it stacks up against similar foods in the Breakfast Cereals category.
What food group does Cereals ready-to-eat, wheat, puffed, fortified belong to? ▼
Cereals ready-to-eat, wheat, puffed, fortified is classified under "Breakfast Cereals" in the USDA FoodData Central database (FDC ID: 173913).

More in This Category

Other foods in Breakfast Cereals

Cereals ready-to-eat, ALPEN
352 cal 11.2g protein 3.3g fat 75.7g carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original
333 cal 7.4g protein 3.7g fat 84.0g carbs
Cereals ready-to-eat, chocolate-flavored frosted puffed corn
405 cal 3.3g protein 3.5g fat 87.2g carbs
Cereals ready-to-eat, FAMILIA
388 cal 9.5g protein 6.3g fat 73.8g carbs
Cereals ready-to-eat, frosted oat cereal with marshmallows
400 cal 7.1g protein 3.3g fat 84.7g carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
372 cal 12.4g protein 6.6g fat 73.2g carbs

Nutrition Guides

Learn how to interpret and use nutrition data effectively

How to Read Nutrition Labels
Understanding Daily Values (%DV)
Comparing Foods for Better Nutrition
Hidden Sugars in Common Foods
How to Compare Foods for Healthier Choices

Primary source data

📂
USDA FoodData Central
Federal nutrient database, every nutrient figure here
🌱
FDA Food Labeling & Nutrition
Regulatory definitions for labels and serving sizes
💉
NIH Office of Dietary Supplements
Federal vitamin and supplement fact sheets
⚠️
USDA FSIS Recalls
Federal meat, poultry, and egg recall alerts
📣
FDA Food Recalls
Federal alerts for FDA-regulated food products
📋
Dietary Guidelines for Americans
USDA + HHS joint nutrition guidance

Data Sources & Methodology

Data from USDA FoodData Central, April 2026 release. See our methodology.

Source: USDA FoodData Central (FDC ID 173913) — 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

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.