Cereal, K's, flavored
Common food
Photo: Wikipedia
This is a sweetened, flavored breakfast cereal, likely a corn or oat-based flake or puff with a sugary coating. The taste is distinctly sweet with a specific flavor profile (like chocolate, berry, or honey), and the texture is typically light and crunchy. Nutritionally, it is a high-carbohydrate, high-sugar food with minimal protein and fat.
Calorie split: 8% protein · 89% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for its immediate, satisfying sweetness and the fun, nostalgic crunch that defines many childhood breakfasts. Its specific flavor variety offers a quick, comforting taste experience.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (28.38g per 100g) can lead to rapid blood sugar spikes and subsequent energy crashes. To counteract this, pair it with a source of protein (like milk, yogurt, or nuts) and healthy fat to slow sugar absorption. Those monitoring blood sugar or seeking sustained energy should practice strict portion control.
Key benefits
- Provides quick energy from carbohydrates
- Often fortified with essential vitamins and minerals
- Convenient and requires no preparation
- Can be a source of dietary fiber
- Appeals to children and can encourage breakfast consumption
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The milk left at the bottom of the bowl, often called 'cereal milk,' has become a trendy flavor itself, used in everything from ice cream to cookies.
Full nutrition (USDA data · scales with serving)
| Water | 7.8 g |
| Energy | 363 kcal |
| Protein | 7.3 g |
| Total lipid (fat) | 1.1 g |
| Carbohydrate, by difference | 80.9 g |
| Fiber, total dietary | 8.0 g |
| Total Sugars | 28.4 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 27.0 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 85.0 mg |
| Potassium, K | 78.0 mg |
| Sodium, Na | 617 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 8.9 ug |
| Vitamin C, total ascorbic acid | 22.5 mg |
| Thiamin | 0.57 mg |
| Riboflavin | 0.48 mg |
| Niacin | 6.8 mg |
| Vitamin B-6 | 0.67 mg |
| Folate, total | 308 ug |
| Folic acid | 293 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 513 ug |
| Choline, total | 7.4 mg |
| Vitamin B-12 | 0.88 ug |
| Vitamin B-12, added | 0.88 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 | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 4.9 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.19 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 | 0.00 g |
| SFA 16:0 | 0.17 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.19 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.18 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.29 g |
| PUFA 18:2 | 0.26 g |
| PUFA 18:3 | 0.03 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 this cereal a healthy breakfast option?
While convenient, its high sugar and refined carbohydrate content make it a less ideal choice for sustained energy and balanced nutrition. It can be part of a diet when paired with protein and fiber-rich foods.
How does it affect blood sugar?
The combination of high sugar and refined grains can cause a rapid rise in blood glucose levels. Eating it with protein (like Greek yogurt) or fat (like nuts) can help moderate this response.
Can I eat it on a weight management plan?
Portion control is key. A standard serving is small (around 30-40g), and it's best not to eat directly from the box. Pairing it with a high-protein food increases satiety.
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 3.63 kcal/g · 8% calories from protein · 8.0 g fiber · 28.4 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: 7.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.