Cereal, fruit crispy
Common food
Photo: Wikipedia
Fruit crispy cereal is a light, crunchy breakfast grain, typically made from toasted corn or wheat flakes mixed with freeze-dried fruit pieces. It delivers a satisfying shatter on the bite, with bursts of tart or sweet fruit flavor against a subtly sweet, toasted grain backdrop. Nutritionally, it's a high-carb, quick-energy food, with a significant portion of its calories coming from added sugar.
Calorie split: 4% protein · 86% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love it for the instant gratification of its crunchy texture and the playful, fruity sweetness that makes breakfast feel like a treat. It's a nostalgic, no-fuss staple that fits perfectly into a busy morning routine.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (33.83g per 100g) can lead to rapid blood sugar spikes and subsequent energy crashes. To counteract this, pair it with a source of protein and healthy fat like Greek yogurt or a handful of nuts to slow digestion, and practice strict portion control by measuring a single serving. It's also a common vehicle for cross-contamination with gluten, so those with celiac disease must check labels carefully.
Key benefits
- Provides quick energy from carbohydrates
- Fortified with vitamins and minerals like iron and B vitamins
- Convenient and requires no cooking
- Light texture is easy to eat and digest
- Offers a sweet flavor profile that appeals to many palates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'crispy' texture in many fruit cereals is achieved through a process called extrusion, where the grain mixture is cooked under high pressure and then forced through a die, puffing up dramatically as it hits the normal air pressure outside.
Full nutrition (USDA data · scales with serving)
| Water | 7.2 g |
| Energy | 384 kcal |
| Protein | 4.3 g |
| Total lipid (fat) | 3.9 g |
| Carbohydrate, by difference | 82.9 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 33.8 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.15 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 58.0 mg |
| Potassium, K | 47.0 mg |
| Sodium, Na | 542 mg |
| Zinc, Zn | 0.74 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 3.5 ug |
| Vitamin C, total ascorbic acid | 22.9 mg |
| Thiamin | 0.95 mg |
| Riboflavin | 0.98 mg |
| Niacin | 12.7 mg |
| Vitamin B-6 | 1.3 mg |
| Folate, total | 308 ug |
| Folic acid | 298 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 517 ug |
| Choline, total | 3.6 mg |
| Vitamin B-12 | 1.8 ug |
| Vitamin B-12, added | 1.8 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.58 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 5.0 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.43 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.33 g |
| SFA 18:0 | 0.07 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.99 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereal.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Is fruit crispy cereal healthy?
It can be part of a balanced diet in moderation, but it's important to note it's often high in added sugars and refined carbs. Its healthiness depends on the specific brand, your portion size, and what you pair it with.
Can I eat it if I'm gluten-free?
Not automatically. Many fruit crispy cereals are made from wheat or barley. You must look for a certified gluten-free label on the packaging, as cross-contamination is common in facilities that process gluten grains.
Why does it get soggy so quickly in milk?
The cereal's porous, airy structure is designed for crunch but absorbs liquid rapidly. For a longer-lasting crunch, try eating it quickly, using less milk, or adding the cereal to your bowl just before eating.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.84 kcal/g · 4% calories from protein · 0.3 g fiber · 33.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 11.53 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.