Cereals, whole wheat hot natural cereal, dry

⅓ cup (31 g): 106 kcal, 3.5 g protein, 23.3 g carbohydrate and 0.6 g fat.

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Nutrition Facts

Serving size⅓ cup (31 g)

Amount per serving

Calories110

% Daily Value*

Total Fat 0.5g	1%
Saturated Fat 0g	0%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 23g	8%
Dietary Fiber 3g	11%
Total Sugars 0g
Includes Added Sugars ≤0g	≤0%
Protein 3g	7%
Vitamin D 0mcg	0%
Calcium 10mg	0%
Iron 1.1mg	6%
Potassium 120mg	2%

* 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 ⅓ cup (31 g) gives you

High in Manganese (43% DV), Selenium (40% DV)

Low in total fat, saturated fat, 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

12% protein · 83% carbohydrate · 5% fat

Protein: 3 g 12%
Carbs: 23 g 83%
Fat: 1 g 5%

Compared with other foods

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

Calories: less than 22% of foods
Protein: more than 56% of foods
Total fat: less than 65% of foods
Carbohydrate: more than 94% of foods
Dietary fiber: more than 96% of foods
Total sugars: less than 60% of foods
Sodium: less than 94% of foods

All nutrients (38)

Amounts for ⅓ cup (31 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	106 kcal	342 kcal
Protein	3.47 g	11.2 g	7%
Carbohydrate	23.3 g	75.2 g	8%
Dietary fiber	2.94 g	9.5 g	11%
Total sugars	0.13 g	0.42 g
Water	3.07 g	9.9 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	0.62 g	2 g	1%
Saturated fat	0.093 g	0.3 g	0%
Monounsaturated fat	0.088 g	0.283 g
Polyunsaturated fat	0.312 g	1.01 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	12.4 mg	40 mg	1%
Iron	1.05 mg	3.39 mg	6%
Magnesium	37.8 mg	122 mg	9%
Phosphorus	117 mg	379 mg	9%
Potassium	121 mg	389 mg	3%
Sodium	0.62 mg	2 mg	0%
Zinc	0.825 mg	2.66 mg	7%
Copper	0.142 mg	0.458 mg	16%
Manganese	0.992 mg	3.2 mg	43%
Selenium	21.9 mcg	70.7 mcg	40%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.406 mg	1.31 mg	3%
Vitamin K	0.744 mcg	2.4 mcg	1%
Thiamin (B1)	0.124 mg	0.4 mg	10%
Riboflavin (B2)	0.093 mg	0.3 mg	7%
Niacin (B3)	1.52 mg	4.9 mg	9%
Pantothenic acid (B5)	0.284 mg	0.915 mg	6%
Vitamin B6	0.121 mg	0.391 mg	7%
Folate	24.2 mcg	78 mcg	6%
Vitamin B12	0 mcg	0 mcg	0%
Choline	7.16 mg	23.1 mg	1%

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

Similar foods

Sources

USDA FoodData Central record 171667(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.