Food
Cereal nutrition facts
A typical portion of cereal (1 prepackaged single serving; 30 g, crunch) has 120 calories and 1g of protein (USDA FoodData Central). USDA lists 44 descriptions of it: per 100 g they range from 64 calories (cooked, NFS) to 422 (other, peanut butter).
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 for Cereal, crunch, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4.3g
- more than 36% of 8,218 USDA reference foods
- Calories per 100 g
- 398
- more than 87% of reference foods
- Sodium per 100 g
- 701mg
- more than 90% of reference foods
1 prepackaged single serving weighs 30 g in USDA's record for Cereal, crunch (FDC 2708447).
Where the calories come from: 83% carbohydrate, 13% fat and 4% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Folate158 µg DFE in 1 prepackaged single serving (30 g), 39% of the Daily Value
- Thiamin0.3 mg in 1 prepackaged single serving (30 g), 25% of the Daily Value
- Vitamin B60.4 mg in 1 prepackaged single serving (30 g), 24% of the Daily Value
- Riboflavin0.3 mg in 1 prepackaged single serving (30 g), 24% of the Daily Value
- Niacin3.8 mg in 1 prepackaged single serving (30 g), 24% of the Daily Value
- Vitamin B120.5 µg in 1 prepackaged single serving (30 g), 23% of the Daily Value
Source: USDA FoodData Central (FDC 2708447), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of cereal USDA describes
Other, peanut butter has the most calories per 100 g (422); the fewest: Cooked, not further specified (64)
Every nutrient in this record (65)
The portion is 1 prepackaged single serving (30 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.29 g | 4.31 g | 3% |
| Total lipid (fat) | 1.66 g | 5.53 g | 2% |
| Carbohydrate, by difference | 24.6 g | 82.1 g | 9% |
| Energy | 119 kcal | 398 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 1.74 g | 5.80 g | |
| Total Sugars | 12.8 g | 42.8 g | |
| Fiber, total dietary | 0.81 g | 2.70 g | 3% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.45 g | 1.51 g | 2% |
| Fatty acids, total monounsaturated | 0.48 g | 1.61 g | |
| Fatty acids, total polyunsaturated | 0.56 g | 1.85 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 2.40 mg | 8.00 mg | 0% |
| Iron, Fe | 2.98 mg | 9.92 mg | 17% |
| Magnesium, Mg | 8.10 mg | 27.0 mg | 2% |
| Phosphorus, P | 24.9 mg | 83.0 mg | 2% |
| Potassium, K | 29.1 mg | 97.0 mg | 1% |
| Sodium, Na | 210 mg | 701 mg | 9% |
| Zinc, Zn | 0.20 mg | 0.65 mg | 2% |
| Copper, Cu | 0.022 mg | 0.074 mg | 2% |
| Selenium, Se | 2.28 µg | 7.60 µg | 4% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 1.50 µg | 5.00 µg | 0% |
| Carotene, beta | 12.3 µg | 41.0 µg | |
| Carotene, alpha | 7.80 µg | 26.0 µg | |
| Vitamin E (alpha-tocopherol) | 0.15 mg | 0.51 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 211 µg | 703 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.30 mg | 1.01 mg | 25% |
| Riboflavin | 0.31 mg | 1.02 mg | 24% |
| Niacin | 3.76 mg | 12.5 mg | 24% |
| Vitamin B-6 | 0.41 mg | 1.36 mg | 24% |
| Folate, total | 94.8 µg | 316 µg | |
| Vitamin B-12 | 0.54 µg | 1.80 µg | 23% |
| Choline, total | 2.31 mg | 7.70 mg | 0% |
| Vitamin K (phylloquinone) | 1.92 µg | 6.40 µg | 2% |
| Folic acid | 90.0 µg | 300 µg | |
| Folate, food | 4.80 µg | 16.0 µg | |
| Folate, DFE | 158 µg | 526 µg | 39% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0.54 µg | 1.80 µg |
Fatty acids (19)
| 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 | 0.00060 g | 0.0020 g | |
| SFA 14:0 | 0.00090 g | 0.0030 g | |
| SFA 16:0 | 0.15 g | 0.50 g | |
| SFA 18:0 | 0.29 g | 0.95 g | |
| MUFA 18:1 | 0.48 g | 1.59 g | |
| PUFA 18:2 | 0.53 g | 1.77 g | |
| PUFA 18:3 | 0.026 g | 0.086 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0015 g | 0.0050 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0039 g | 0.013 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.00060 g | 0.0020 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2708447: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in cereal?
120 in 1 prepackaged single serving (30 g) of crunch; 64 to 422 per 100 g across USDA's descriptions.
How much protein is in cereal?
1g in 1 prepackaged single serving; 4.3 g per 100 g.
How much sodium is in cereal?
210mg in 1 prepackaged single serving; 701 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov