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Nutrition information Listed Alphabetically

One of the most frustrating things on any diet is trying to determine how to make the best choices. Still some things are hard to find. It is amazing how two items that appear similar may have very different nutritional values. These pages may make that a bit easier.

What do you want to count. Each diet that you try proposes something else. Selecting the following foods will take you to a page that shows the carbohydrate, fat and protein counts of the foods in the database.

Nutritional information provided by the USDA Nutrient Database for Standard Reference

Breakfast Cereals

All foods in the table are based on 100 grams of the food. That is about 3.6 oz.

 

Name of Food Calorie Protein Fats Carbohydrates
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 260 12.5 3.32 74
Cereals ready-to-eat, oats, corn puffed mixture, presweetened, single brand 405 8.5 4.1 83.5
Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 390 3 2 91
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 250 7 2.15 80
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 401 4.35 5.81 84.82
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 401 4.45 5.65 85.07
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 416 7.05 9.15 78.73
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 369 11 6 74
Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 381 3.4 3.2 87.1
Cereals ready-to-eat, rice, puffed, presweetened, with cocoa, single brand 398 3.5 4.2 87.9
Cereals ready-to-eat, GENERAL MILLS, COOKIE CRISP 389 4 3 88
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 335 5.44 3.78 86.34
Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 373 7 0.9 86
Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 361 7 0.8 86
Cereals ready-to-eat, corn flakes, low sodium 399 7.7 0.3 88.8
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRACKLIN' OAT BRAN 409 8.3 14.6 71.4
Cereals ready-to-eat, crispy rice 396 6.4 0.4 88.6
Cereals ready-to-eat, GENERAL MILLS, WHEATIES Raisin Bran 333 7 1.7 81
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes 318 10 2 79
Cereals ready-to-eat, bran flakes, single brand 320 9.4 2.2 80.4
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 393 3.4 4.1 87.5
Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, original 340 9.8 1.6 80.4
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED RICE KRISPIES 379 3.4 0.8 89.9
Cereals ready-to-eat, rice, puffed, presweetened, fruit flavored, single brand 401 3.6 3.9 87.9
Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 372 5 3.5 83
Cereals ready-to-eat, granola, homemade 490 14.87 24.36 52.95
Cereals ready-to-eat, wheat and malt barley granules, plain, single brand 359 10.8 1.9 81.3
Cereals ready-to-eat, wheat and malt barley flakes 365 10 2.9 81.5
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 373 9 4 80
Cereals ready-to-eat, corn and oat flours, puffed presweetened, single brand 395 5.2 2.1 88.9
Cereals ready-to-eat, QUAKER, KING VITAMAN 386 6.45 3.56 84.9
Cereals ready-to-eat, GENERAL MILLS, KIX 377 6 2 86
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 375 9.92 4.38 78.1
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 380 7 3.8 83
Cereals ready-to-eat, bran, malted flour, single brand 287 12.7 2.1 78.2
Cereals ready-to-eat, QUAKER, 100% Natural Granola Oats and Honey 455 10.6 18.83 66.43
Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 381 5 2 87
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 333 7.7 1.4 83
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 405 4.44 6.09 85
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 319 8.5 2.5 76.3
Cereals ready-to-eat, bran flakes with raisins, single brand 317 7.9 1.8 78.1
Cereals ready-to-eat, GENERAL MILLS, Rice CHEX 377 6 1 86
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 360 6.2 1.3 88
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 383 7 0.9 87.77
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 379 22.5 1.55 71
Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 380 3.7 0.73 90
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES 367 3.3 0.52 90.3
Cereals ready-to-eat, KELLOGG, KELLOGG'S SMACKS 387 6.4 1.85 89
Cereals ready-to-eat, wheat, puffed, presweetened, single brand 398 5.5 1.4 90.9
Cereals ready-to-eat, TASTEEOS 393 12.8 2.8 79.1
Cereals ready-to-eat, corn flakes, plain, single brand 360 6.7 0.1 86.7
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 324 8 2.5 75
Cereals ready-to-eat, GENERAL MILLS, TRIX 391 3 3.8 89
Cereals ready-to-eat, WAFFELOS 405 5.6 4.2 86.3
Cereals ready-to-eat, whole wheat, shredded, presweetened, single brand 385 9.82 3.77 81.22
Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 345 10 2 81
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 382 3.37 0.45 92.47
Cereals ready-to-eat, wheat germ, toasted, plain 382 29.1 10.7 49.6
Cereals ready-to-eat, QUAKER, KRETSCHMER Honey Crunch Wheat Germ 372 26.55 7.78 58.11
Cereals ready-to-eat, GENERAL MILLS, French Toast Crunch 390 4 3.2 88
Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios 361 8 4 81
Cereals ready-to-eat, GENERAL MILLS, WHEATIES 355 10 3.2 81
Cereals, corn grits, white, regular and quick, enriched, dry 371 8.8 1.2 79.6
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt 59 1.42 0.19 12.87
Cereals, QUAKER, corn grits, instant, plain, dry 342 8.43 0.97 78.82
Cereals, QUAKER, corn grits, instant, plain, prepared with water 68 1.61 0.19 15.06
Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry 366 8.37 5.97 73.08
Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, prepared with water 72 1.6 1.1 14.01
Cereals, QUAKER, corn grits, instant, with imitation bacon bits, dry 349 9.85 1.65 77.35
Cereals, QUAKER, corn grits, instant, country bacon (imitation bacon bits), prepared with water 69 1.92 0.33 14.61
Cereals, CREAM OF RICE, dry 370 6.3 0.5 82.4
Cereals, CREAM OF RICE, cooked with water, without salt 52 0.9 0.1 11.4
Cereals, CREAM OF WHEAT, regular, dry 370 10.5 1.5 76.5
Cereals, CREAM OF WHEAT, regular, cooked with water, without salt 50 1.46 0.19 10.73
Cereals, CREAM OF WHEAT, quick, dry 361 10.2 1.3 75
Cereals, CREAM OF WHEAT, quick, cooked with water, without salt 54 1.5 0.2 11.2
Cereals, CREAM OF WHEAT, instant, dry 366 10.6 1.4 75.5
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt 62 1.84 0.24 13.08
Cereals, CREAM OF WHEAT, mix'n eat, plain, dry 361 9.7 1.2 75.6
Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water 72 1.9 0.2 15.1
Cereals, CREAM OF WHEAT, mix'n eat, apple, banana and maple flavored, dry 373 6.9 1.1 81.6
Cereals, CREAM OF WHEAT, mix'n eat, apple, banana and maple flavored, prepared 88 1.6 0.3 19.3
Cereals, farina, enriched, dry 369 10.6 0.5 78
Cereals, farina, enriched, cooked with water, without salt 48 1.42 0.07 10.47
Cereals, MALTEX, dry 352 11.2 2.1 77.3
Cereals, MALTEX, cooked with water, without salt 76 2.29 0.43 15.81
Cereals, MALT-O-MEAL, plain, dry 368 10.5 0.9 77.7
Cereals, MALT-O-MEAL, plain and chocolate, cooked with water, without salt 51 1.5 0.1 10.7
Cereals, MAYPO, dry 385 13.2 5.3 72
Cereals, MAYPO, cooked with water, without salt 71 2.4 1 13.3
Cereals, oats, regular and quick and instant, not fortified, dry 384 16 6.3 67
Cereals, oats, regular and quick and instant, unenriched, cooked with water, without salt 63 2.6 1 10.8
Cereals, oats, instant, fortified, plain, dry 369 15.5 6.1 64
Cereals, oats, instant, fortified, plain, prepared with water 55 2.32 0.91 9.59
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry 365 8 4.39 77.92
Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared with boiling water 87 1.82 1 17.77
Cereals, oats, instant, fortified, with cinnamon and spice, dry 370 8.59 4.67 76.97
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 107 2.4 1.31 21.52
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 366 8.93 4.83 75.28
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, prepared with boiling water 101 2.38 1.29 20.04
Cereals, oats, instant, fortified, with raisins and spice, dry 360 7.76 4.27 76.31
Cereals, oats, instant, fortified, with raisins and spice, prepared with water 100 2.07 1.14 20.32
Cereals, RALSTON, dry 341 14.1 2.1 72.1
Cereals, RALSTON, cooked with water, without salt 53 2.2 0.3 11.2
Cereals, ROMAN MEAL, plain, dry 322 14.4 2.2 72
Cereals, ROMAN MEAL, plain, cooked with water, without salt 61 2.7 0.4 13.7
Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS 384 7.57 3.37 83.73
Cereals ready-to-eat, GENERAL MILLS, Cinnamon Grahams 378 5 2.8 86
Cereals ready-to-eat, chocolate flavored rings, presweetened, single brand 415 4.8 8.8 81.9
Cereals, WHEATENA, dry 357 13.1 2.9 75.6
Cereals, WHEATENA, cooked with water 56 2 0.5 11.8
Cereals, whole wheat hot natural cereal, dry 342 11.2 2 75.2
Cereals, whole wheat hot natural cereal, cooked with water, without salt 66 2.03 0.36 13.62
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 366 16.26 2.15 76.39
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free, single brand 340 11.38 2.4 78.56
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free, spoon size, single brand 340 10.3 1.1 83
Cereals ready-to-eat, NUTRI-GRAIN, WHEAT, see new product 08292 360 8.7 1 84.6
Cereals, ROMAN MEAL WITH OATS, cooked with water, without salt 71 3 0.8 14.2
Cereals ready-to-eat, rice, puffed, fortified 402 6.3 0.5 89.8
Cereals ready-to-eat, wheat, puffed, fortified 364 14.7 1.2 79.6
Cereals, corn grits, white, regular and quick, unenriched, dry 371 8.8 1.2 79.6
Cereals, corn grits, yellow, regular and quick, enriched, dry 371 8.8 1.2 79.6
Cereals, corn grits, yellow, regular and quick, unenriched, dry 371 8.8 1.2 79.6
Cereals, corn grits, white, regular, quick, enriched, cooked with water, with salt 59 1.42 0.19 12.87
Cereals, corn grits, white, regular and quick, unenriched, cooked with water, without salt 59 1.42 0.19 12.87
Cereals, corn grits, white, regular, quick, unenriched, cooked with water, with salt 60 1.4 0.2 13
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt 59 1.42 0.19 12.87
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt 59 1.42 0.19 12.87
Cereals, corn grits, yellow, regular and quick, unenriched, cooked with water, without salt 59 1.42 0.19 12.87
Cereals, corn grits, yellow, regular, quick, unenriched, cooked with water, with salt 59 1.42 0.19 12.87
Cereals, CREAM OF RICE, cooked with water, with salt 52 0.9 0.1 11.5
Cereals, CREAM OF WHEAT, regular, cooked with water, with salt, (wheat) 50 1.46 0.19 10.73
Cereals, CREAM OF WHEAT, quick, cooked with water, with salt 54 1.5 0.2 11.2
Cereals, CREAM OF WHEAT, instant, prepared with water, with salt, (wheat) 62 1.84 0.24 13.08
Cereals, farina, unenriched, dry 369 10.6 0.5 78
Cereals, farina, enriched, cooked with water, with salt, 48 1.42 0.07 10.47
Cereals, MALTEX, cooked with water, with salt 76 2.29 0.43 15.81
Cereals, MALT-O-MEAL, chocolate, dry 368 10.5 0.9 77.7
Cereals, MALT-O-MEAL, plain and chocolate, cooked with water, with salt 51 1.5 0.1 10.8
Cereals, MAYPO, cooked with water, with salt 71 2.43 0.97 13.23
Cereals, oats, regular and quick and instant, unenriched, cooked with water, with salt 62 2.6 1 10.8
Cereals, ROMAN MEAL, plain, cooked with water, with salt 61 2.7 0.4 13.7
Cereals, WHEATENA, cooked with water, with salt 59 2.03 0.45 11.74
Cereals, whole wheat hot natural cereal, cooked with water, with salt 66 2.03 0.36 13.62
Cereals, ROMAN MEAL WITH OATS, cooked with water, with salt 71 3 0.8 14.2
Cereals, RALSTON, cooked with water, with salt 53 2.2 0.3 11.2
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins 380 8.2 5.1 79.6
Cereals ready-to-eat, GENERAL MILLS, OATMEAL CRISP WITH APPLES 377 9 3.9 82
Cereals ready-to-eat, wheat, shredded, presweetened, single brand 352 7.8 1.9 83.8
Cereals ready-to-eat, corn, rice, wheat, oats, presweetened, with fruit and almonds, single brand 383 6.6 4.5 78.9
Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 425 6 9.7 78
Cereals ready-to-eat, HEALTHY CHOICE, KELLOGG'S Almond Crunch with Raisins 360 8.7 4.66 78.6
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry 333 11.3 2.58 73.44
Cereals ready-to-eat, GENERAL MILLS, OATMEAL CRISP WITH ALMONDS 397 10 8.4 76
Cereals ready-to-eat, chocolate-flavored frosted puffed corn 405 3.34 3.5 87.2
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS 405 3.34 3.5 87.2
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 375 8.91 4 79.64
Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S 411 3.97 7.41 83.78
Cereals ready-to-eat, QUAKER, SUN COUNTRY Granola with Almonds 467 11.77 18.02 67.2
Cereals ready-to-eat, QUAKER, QUAKER OATMEAL SQUARES 378 11.04 4.32 78.34
Cereals ready-to-eat, QUAKER, QUAKER CINNAMON OATMEAL SQUARES 378 10.11 4.28 79.83
Cereals ready-to-eat, QUAKER, QUAKER Oat Bran Cereal 372 12.38 5.11 74.89
Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with oats, honey, and raisins 465 10.32 17.9 65.74
Cereals ready-to-eat, QUAKER, Honey Nut Heaven 392 9.15 7.46 77.4
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 390 7.95 5.46 81.18
Cereals, QUAKER, corn grits, instant, butter flavor, dry 366 8.09 5.51 75.04
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry 386 7.99 7.52 74.72
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, prepared with boiling water 72 1.45 1.36 13.56
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 365 8.87 5.5 73.69
Cereals, QUAKER, Instant Oatmeal, low sodium, dry 365 13 7.09 67.29
Cereals, QUAKER, farina, Creamy Wheat, enriched, dry 349 10.82 0.95 76.13
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry 364 17.03 7.97 62.94
Cereals, QUAKER, Scotch Barley, regular and quick, dry 346 10.74 2.24 76.38
Cereals, QUAKER, oatmeal, instant, low sodium, prepared with water 93 3.59 1.79 16.67
Cereals, QUAKER, oatmeal, instant, raisins, dates and walnuts, prepared with water 116 2.83 1.75 23.5
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt 43 2.03 0.95 7.49
Cereals, QUAKER, Creamy Wheat, farina, enriched, prepared with water, no salt 51 1.53 0.07 11.26
Cereals, QUAKER, corn grits, instant, butter flavor, prepared with water 71 1.51 1.03 14.02
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt 43 2.03 0.95 7.49
Cereals, QUAKER, Creamy Wheat, farina, enriched, prepared with water, salt 51 1.53 0.07