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Nutrition information Sorted by Grams of Fat

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, granola, homemade 490 14.87 24.36 52.95
Cereals ready-to-eat, QUAKER, 100% Natural Granola Oats and Honey 455 10.6 18.83 66.43
Cereals ready-to-eat, QUAKER, SUN COUNTRY Granola with Almonds 467 11.77 18.02 67.2
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, KELLOGG, KELLOGG'S CRACKLIN' OAT BRAN 409 8.3 14.6 71.4
Cereals ready-to-eat, KELLOGG'S COUNTRY INN-GREYFIELD BLEND 414 6.3 12.1 74.5
Cereals ready-to-eat, KRAFT, POST GREAT GRAINS Crunchy Pecan Cereal 408 9.3 11.8 71.4
Cereals ready-to-eat, whole wheat, rolled oats, presweetened, with pecans 408 9.3 11.8 71.4
Cereals ready-to-eat, UNCLE SAM CEREAL 431 15.98 11.6 65.78
Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH 422 5 11 79
Cereals ready-to-eat, wheat germ, toasted, plain 382 29.1 10.7 49.6
Cereals ready-to-eat, KRAFT, POST BANANA NUT CRUNCH Cereal 422 8.5 10.3 74
Cereals ready-to-eat, whole wheat, rolled oats, presweetened, with walnuts and fruit, single brand 422 8.5 10.3 74
Cereals ready-to-eat, QUAKER, Cranberry Macadamia Nut Cereal 408 6.64 9.82 76.98
Cereals ready-to-eat, oat, corn and wheat squares, presweetened, maple flavored 430 6 9.8 79.9
Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 425 6 9.7 78
Cereals ready-to-eat, QUAKER, KRETSCHMER Wheat Germ, Regular 366 31.43 9.56 49.38
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 416 7.05 9.15 78.73
Cereals ready-to-eat, chocolate flavored rings, presweetened, single brand 415 4.8 8.8 81.9
Cereals ready-to-eat, KRAFT, POST OREO O'S Cereal 415 4.8 8.8 79.7
Cereals ready-to-eat, KRAFT, POST HONEY BUNCHES OF OATS with Almonds Cereal 407 7.8 8.5 78
Cereals ready-to-eat, corn, whole wheat, rolled oats, presweetened, with almonds, single brand 407 7.8 8.5 78
Cereals ready-to-eat, GENERAL MILLS, OATMEAL CRISP WITH ALMONDS 397 10 8.4 76
Cereals ready-to-eat, KRAFT, POST GREAT GRAINS Raisin, Date & Pecan Cereal 377 8 8.4 73.2
Cereals ready-to-eat, whole wheat, rolled oats, presweetened, with nuts and fruit, single brand 377 8 8.4 73.2
Cereals, QUAKER, Instant Oatmeal, Honey Nut, dry 389 9.29 8.37 72.58
Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 380 9.39 8 75.37
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry 364 17.03 7.97 62.94
Cereals ready-to-eat, QUAKER, KRETSCHMER Honey Crunch Wheat Germ 372 26.55 7.78 58.11
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry 386 7.99 7.52 74.72
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS with "DINOSAUR BONES", Brown Sugar Cinnamon, dry 389 7.67 7.47 75.85
Cereals ready-to-eat, QUAKER, Honey Nut Heaven 392 9.15 7.46 77.4
Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S 411 3.97 7.41 83.78
Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal 403 8.28 7.34 78.27
Cereals, QUAKER, Mother's Instant Oatmeal (Non-Fortified), Dry 359 13.7 7.1 65.81
Cereals, QUAKER, Instant Oatmeal, low sodium, dry 365 13 7.09 67.29
AMARANTH FLAKES 353 15.54 7 71.15
Cereals, QUAKER, Quick Oats, Dry 371 13.7 6.87 68.18
Cereals ready-to-eat, FAMILIA 388 9.5 6.3 73.8
Cereals, oats, regular and quick and instant, not fortified, dry 384 16 6.3 67
Cereals, oats, instant, fortified, plain, dry 369 15.5 6.1 64
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 405 4.44 6.09 85
Cereals, ready-to-eat, MALT-O-MEAL, TOASTY O'S 372 11.07 6.03 74.67
Cereals ready-to-eat, QUAKER, Cinnamon Crunch bagged cereal 397 5.07 6.02 83.67
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 369 11 6 74
Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry 366 8.37 5.97 73.08
Cereals ready-to-eat, QUAKER, Frosted Oats 396 6.06 5.96 81.96
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 401 4.35 5.81 84.82
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH 401 3.73 5.8 85.63
Cereals ready-to-eat,, KASHI GoLEAN CRUNCH by KELLOGG 377 17.5 5.8 67.9
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 401 4.45 5.65 85.07
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH 401 4 5.6 85.73
Cereals ready-to-eat, KRAFT, POST FRUIT & FIBRE Dates, Raisins & Walnuts Cereal 385 7.1 5.6 76.2
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 385 7.1 5.6 76.2
Cereals ready-to-eat, QUAKER, Oatmeal Cereal, Brown Sugar Bliss 384 8.78 5.56 79.69
Cereals, QUAKER, corn grits, instant, butter flavor, dry 366 8.09 5.51 75.04
Cereals ready-to-eat, KRAFT, POST HONEY BUNCHES OF OATS Honey Roasted Cereal 394 7.1 5.5 81.9
Cereals ready-to-eat, corn, whole wheat, rolled oats, presweetened, single brand 394 7.1 5.5 81.9
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 365 8.87 5.5 73.69
Cereals ready-to-eat, KELLOGG, KELLOGG'S MUESLIX 357 9.1 5.5 73
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 390 7.95 5.46 81.18
Cereals ready-to-eat, GENERAL MILLS, NESQUICK CHOCOLATE 407 5 5.4 85
Cereals, QUAKER, Instant Grits Product with Imitation Bacon Bits and Cheddar Flavor, Dry 363 10.29 5.35 72.49
Cereals, MAYPO, dry 385 13.2 5.3 72
Cereals ready-to-eat, QUAKER, Honey Graham bagged cereal 395 5.6 5.24 83.64
Cereals ready-to-eat, QUAKER, MOTHER'S TOASTED OAT BRAN CEREAL, Brown Sugar Flavor 373 11.9 5.17 74.92
Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran 200 17.56 5.16 59.51
Cereals ready-to-eat, QUAKER, QUAKER Oat Bran Cereal 372 12.38 5.11 74.89
Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON CHEERIOS 392 6 5.1 84
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins 380 8.2 5.1 79.6
Cereals ready-to-eat, QUAKER, Toasted Oats/OATMMM'S 380 9.23 5.1 77.91
Cereals ready-to-eat, GENERAL MILLS, BASIC 4 367 8 5.1 77
Cereals, QUAKER, Instant Oatmeal EXPRESS Cinnamon Roll, Dry 371 8.85 5.04 76.34
Cereals ready-to-eat, QUAKER, QUAKER MARSHMALLOW SAFARI 396 5.79 5.02 84.27
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Cereal 408 4 5 87
Cereals ready-to-eat, MALT-O-MEAL, Apple Cinnamon Toasty O's 400 6.67 5 83.33
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola with Raisins 366 8 5 80
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRUNCHEROOS 361 10.1 5 77
Cereals, QUAKER, Instant Oatmeal, French Vanilla Flavor, dry 369 9.05 4.93 75.73
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 389 8 4.9 83
Cereals ready-to-eat, MUESLI, dried fruit and nuts 340 9.7 4.9 77.8
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 366 8.93 4.83 75.28
Cereals ready-to-eat, KASHI Heart to Heart by KELLOGG 356 13.4 4.8 76.7
Cereals, QUAKER, Instant Oatmeal EXPRESS, Golden Brown Sugar, dry 372 8.5 4.78 77
Cereals, QUAKER, Instant Oatmeal,TREASURE HUNT, dry 369 7.72 4.76 76.93
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry 368 8.85 4.75 75.86
Cereals, QUAKER, Instant Oatmeal, NUTRITION FOR WOMEN, Golden Brown Sugar, dry 363 11.6 4.72 71.65
Cereals, QUAKER, Instant Grits Product--Ham 'n' Cheese 359 10.83 4.69 71.98
Cereals, oats, instant, fortified, with cinnamon and spice, dry 370 8.59 4.67 76.97
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry 370 8.59 4.67 76.97
Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, Dry 364 8.9 4.67 75.15
Cereals ready-to-eat, HEALTHY CHOICE, KELLOGG'S Almond Crunch with Raisins 360 8.7 4.66 78.6
Cereals, QUAKER, Instant Oatmeal, NUTRITION FOR WOMEN, Vanilla Cinnamon, dry 363 11.71 4.65 72.03
Cereals ready-to-eat, QUAKER, MOTHER'S CINNAMON OAT CRUNCH 380 10.49 4.64 79.21
Cereals, QUAKER, Instant Oatmeal EXPRESS, Baked Apple, dry 367 8.07 4.62 77.43
Cereals ready-to-eat, GENERAL MILLS, NATURE VALLEY LOW FAT FRUIT GRANOLA 386 8 4.6 80
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, KRAFT, POST BLUEBERRY MORNING Cereal 383 6.6 4.5 78.9
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry 365 8 4.39 77.92
Cereals, QUAKER, Instant Oatmeal, Baked Apple, dry 363 7.99 4.39 77.09
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 375 9.92 4.38 78.1
Cereals ready-to-eat, QUAKER, QUAKER OATMEAL SQUARES 378 11.04 4.32 78.34
Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 393 4 4.3 87
Cereals ready-to-eat, QUAKER, QUAKER CINNAMON OATMEAL SQUARES 378 10.11 4.28 79.83
Cereals, oats, instant, fortified, with raisins and spice, dry 360 7.76 4.27 76.31
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 360 7.76 4.27 76.31
Cereals ready-to-eat, rice, puffed, presweetened, with cocoa, single brand 398 3.5 4.2 87.9
Cereals ready-to-eat, KRAFT, POST Cocoa PEBBLES Cereal 398 3.5 4.2 87.9
Cereals ready-to-eat, WAFFELOS 405 5.6 4.2 86.3
Cereals, QUAKER, Instant Oatmeal, NUTRITION FOR WOMEN, Apple Spice, dry 360 10.57 4.18 74.01
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 393 3.4 4.1 87.5
Cereals ready-to-eat, oats, corn puffed mixture, presweetened, single brand 405 8.5 4.1 83.5
Cereals ready-to-eat, KRAFT, POST Frosted ALPHA-BITS Cereal 405 8.5 4.1 83.5
Cereals ready-to-eat, KASHI Good Friends by Kellogg 309 10 4 81.3
Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios 361 8 4 81
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 373 9 4 80
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 375 8.91 4 79.64
Cereals ready-to-eat, KASHI Medley by Kellogg 378 14 4 77
Cereals ready-to-eat, rice, puffed, presweetened, fruit flavored, single brand 401 3.6 3.9 87.9
Cereals ready-to-eat, KRAFT, POST Fruity PEBBLES Cereal 401 3.6 3.9 87.9
Cereals ready-to-eat, GENERAL MILLS, OATMEAL CRISP WITH APPLES 377 9 3.9 82
Cereals ready-to-eat, QUAKER, Fruity Ocean Adventure Bagged Cereal 394 4.86 3.84 87.24
Cereals ready-to-eat, GENERAL MILLS, TRIX 391 3 3.8 89
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 380 7 3.8 83
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 335 5.44 3.78 86.34
Cereals ready-to-eat, whole wheat, shredded, presweetened, single brand 385 9.82 3.77 81.22
Cereals ready-to-eat, KELLOGG, KELLOGG'S, CRISPIX CINNAMON CRUNCH 399 4.8 3.7 87
Cereals ready-to-eat, GENERAL MILLS, KABOOM 383 9 3.7 81
Cereals ready-to-eat, GENERAL MILLS, Oatmeal Raisin Crisp 370 9 3.7 81
Cereals ready-to-eat, QUAKER, Honey Nut Oats 385 6.04 3.65 84.53
Cereals ready-to-eat, GENERAL MILLS, COUNT CHOCULA 395 4 3.6 88
Cereals ready-to-eat, QUAKER, KING VITAMAN 386 6.45 3.56 84.9
Cereals ready-to-eat, QUAKER, QUAKER COCOA BLASTS 394 3.67 3.54 88.7
Cereals ready-to-eat, QUAKER, QUAKER FRUITANGY OH!S 392 4.87 3.5 87.21
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
Cereal ready-to-eat, CRISPY BROWN RICE 388 7.1 3.5 86
Cereals ready-to-eat, frosted oat cereal with marshmallows 388 7.1 3.5 84.1
Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 372 5 3.5 83
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes 350 11 3.5 77
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER 192 11.3 3.5 77
Cereals ready-to-eat, QUAKER, QUAKER APPLE ZAPS 393 3.68 3.45 88.74
Millet, puffed 354 13 3.4 80
Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS 384 7.57 3.37 83.73
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 260 12.5 3.32 74
Cereals ready-to-eat, KRAFT, POST Marshmallow ALPHA-BITS Cereal 398 5.9 3.3 86.7
Cereals ready-to-eat, oats, corn puffed mixture, presweetened, with marshmallows, single brand 398 5.9 3.3 86.7
Cereals ready-to-eat, Honey Puffed KASHI by Kellogg 379 10 3.3 83.3
Cereals ready-to-eat, KELLOGG, KELLOGG'S JUST RIGHT Fruit & Nut 366 7 3.3 81.7
Cereals, ready-to-eat, ALPEN 352 11.2 3.3 75.7
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 392 4.96 3.23 87.7
Cereals ready-to-eat, GENERAL MILLS, French Toast Crunch 390 4 3.2 88
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 390 4 3.2 88
Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 381 3.4 3.2 87.1
Cereals ready-to-eat, KELLOGG, KELLOGG'S HONEY CRUNCH CORN FLAKES 390 6.8 3.2 87
Cereals ready-to-eat, KELLOGG, KELLOGG'S, CRUNCHIN' RICE KRISPIES 388 6.3 3.2 84.4
Cereals ready-to-eat, GENERAL MILLS, WHEATIES 355 10 3.2 81
Cereals ready-to-eat, KASHI GoLEAN by Kellogg 314 21 3.1 71
Cereals ready-to-eat, GENERAL MILLS, COOKIE CRISP 389 4 3 88
Cereals ready-to-eat, GENERAL MILLS, PARA SU FAMILIA Cinnamon Corn Stars 386 5 2.9 87
Cereals ready-to-eat, GENERAL MILLS, FROSTED CHEERIOS 382 5 2.9 86
Cereals ready-to-eat, wheat and malt barley flakes 365 10 2.9 81.5
Cereals ready-to-eat, KRAFT, POST GRAPE-NUTS Flakes 365 10 2.9 81.5
Cereals, WHEATENA, dry 357 13.1 2.9 75.6
Cereals ready-to-eat, QUAKER, CRISPY CORN PUFFS Cereal 376 7.23 2.88 83.5
Cereals ready-to-eat, GENERAL MILLS, Cinnamon Grahams 378 5 2.8 86
Cereals ready-to-eat, TASTEEOS 393 12.8 2.8 79.1
Cereals ready-to-eat, WEETABIX WHOLE WHEAT CEREAL 373 11.5 2.8 77.4
Cereals ready-to-eat, JUST RIGHT with Crunchy Nuggets 371 7.7 2.7 83.7
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 197 8 2.7 81
Cereals ready-to-eat, KELLOGG'S, SMART START Soy Protein 367 19 2.7 73
Cereals ready-to-eat, GENERAL MILLS, BOO BERRY 393 3 2.6 90
Cereals ready-to-eat, GENERAL MILLS, FRANKENBERRY 392 3 2.6 90
Cereals ready-to-eat, KELLOGG, DISNEY HUNNY Bs 386 5.7 2.6 87.2
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry 333 11.3 2.58 73.44
Cereals ready-to-eat, GENERAL MILLS, SUNRISE 380 6 2.5 87
Cereals ready-to-eat, KELLOGG, POKEMON 386 6.8 2.5 86.1
Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX 338 7 2.5 84
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 319 8.5 2.5 76.3
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 324 8 2.5 75
Cereals ready-to-eat, QUAKER, FRUITY BRONTOSAURUS BLASTS, bagged cereal 376 3.75 2.45 89.27
Cereals ready-to-eat, KASHI Pillows by Kellogg, assorted flavors 370 5.9 2.4 84.5
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free, single brand 340 11.38 2.4 78.56
Cereals ready-to-eat, GENERAL MILLS, TOTAL Brown Sugar and Oat 339 6.4 2.3 76.3
Cereals ready-to-eat, GENERAL MILLS, PARA SU FAMILIA Raisin Bran 309 9 2.3 74
Cereals, QUAKER, Scotch Barley, regular and quick, dry 346 10.74 2.24 76.38
Cereals, QUAKER, Instant Oatmeal, Honey Nut, prepared with boiling water 107 2.47 2.23 19.32
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS with DINOSAUR BONES, Brown Sugar Cinnamon, prepared with boiling water 119 2.28 2.22 22.51
Cereals ready-to-eat, bran flakes, single brand 320 9.4 2.2 80.4
Cereals ready-to-eat, KRAFT, POST Bran Flakes