Cereals ready-to-eat, wheat germ, toasted, plain

1 cup (113 g): 432 kcal, 32.9 g protein, 56 g carbohydrate and 12.1 g fat.

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Nutrition Facts

Serving size1 cup (113 g)

Amount per serving

Calories430

% Daily Value*

Total Fat 12g	16%
Saturated Fat 2g	10%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 56g	20%
Dietary Fiber 17g	61%
Total Sugars 9g
Includes Added Sugars ≤9g	≤18%
Protein 33g	66%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 10.3mg	60%
Potassium 1070mg	25%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (113 g) gives you

High in Protein (66% DV), Dietary fiber (61% DV), Iron (57% DV), Magnesium (86% DV), Phosphorus (104% DV), Potassium (23% DV), Zinc (171% DV), Copper (78% DV), Manganese (980% DV), Selenium (134% DV), Vitamin E (120% DV), Thiamin (B1) (157% DV), Riboflavin (B2) (71% DV), Niacin (B3) (39% DV), Pantothenic acid (B5) (31% DV), Vitamin B6 (65% DV), Folate (99% DV), Choline (37% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

28% protein · 48% carbohydrate · 24% fat

Protein: 33 g 28%
Carbs: 56 g 48%
Fat: 12 g 23%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 15% of foods
Protein: more than 95% of foods
Total fat: less than 31% of foods
Carbohydrate: more than 83% of foods
Dietary fiber: more than 98% of foods
Total sugars: less than 24% of foods
Sodium: less than 90% of foods

All nutrients (56)

Amounts for 1 cup (113 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	432 kcal	382 kcal
Protein	32.9 g	29.1 g	66%
Carbohydrate	56 g	49.6 g	20%
Dietary fiber	17.1 g	15.1 g	61%
Total sugars	8.81 g	7.8 g
Water	6.33 g	5.6 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	12.1 g	10.7 g	16%
Saturated fat	2.07 g	1.83 g	10%
Monounsaturated fat	1.7 g	1.5 g
Polyunsaturated fat	7.48 g	6.62 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	50.9 mg	45 mg	4%
Iron	10.3 mg	9.09 mg	57%
Magnesium	362 mg	320 mg	86%
Phosphorus	1295 mg	1146 mg	104%
Potassium	1070 mg	947 mg	23%
Sodium	4.52 mg	4 mg	0%
Zinc	18.8 mg	16.7 mg	171%
Copper	0.701 mg	0.62 mg	78%
Manganese	22.6 mg	20 mg	980%
Selenium	73.5 mcg	65 mcg	134%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	5.65 mcg	5 mcg	1%
Vitamin C	6.78 mg	6 mg	8%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	18.1 mg	16 mg	120%
Vitamin K	4.52 mcg	4 mcg	4%
Thiamin (B1)	1.89 mg	1.67 mg	157%
Riboflavin (B2)	0.927 mg	0.82 mg	71%
Niacin (B3)	6.32 mg	5.59 mg	39%
Pantothenic acid (B5)	1.57 mg	1.39 mg	31%
Vitamin B6	1.11 mg	0.978 mg	65%
Folate	398 mcg	352 mcg	99%
Vitamin B12	0 mcg	0 mcg	0%
Choline	202 mg	179 mg	37%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.45 g	0.398 g
Threonine	1.38 g	1.22 g
Isoleucine	1.2 g	1.07 g
Leucine	2.23 g	1.98 g
Lysine	2.09 g	1.85 g
Methionine	0.649 g	0.574 g
Cystine	0.651 g	0.576 g
Phenylalanine	1.32 g	1.17 g
Tyrosine	1 g	0.885 g
Valine	1.7 g	1.51 g
Arginine	2.65 g	2.35 g
Histidine	0.915 g	0.81 g
Alanine	2.1 g	1.86 g
Aspartic acid	2.94 g	2.6 g
Glutamic acid	5.68 g	5.03 g
Glycine	2.02 g	1.79 g
Proline	1.75 g	1.55 g
Serine	1.57 g	1.39 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 173896(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.