Cereal, K's, plain
Common food
Photo: Wikipedia
This is a plain, toasted wheat or rice cereal, characterized by its light, airy texture and a subtle, toasty sweetness. It is a high-protein, low-fat staple, offering a satisfying crunch and a neutral flavor profile that serves as a versatile base. Nutritionally, it stands out for its impressive protein-to-fat ratio and moderate fiber content.
Calorie split: 21% protein · 75% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying crunch and its role as a blank canvas, easily customized with fresh fruit, nuts, or a splash of milk. It's a nostalgic, comforting staple in many households, often associated with a quick, reliable breakfast.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its relatively high sugar content (13.01g per 100g), which can lead to blood-sugar spikes if consumed in large portions or without protein/fat pairing. To counteract this, pair it with Greek yogurt or a handful of nuts, and practice portion control by sticking to a single serving.
Key benefits
- High protein content supports muscle maintenance and satiety.
- Very low in fat, making it a lean carbohydrate source.
- Provides a quick, energy-boosting source of complex carbohydrates.
- A convenient, no-cook meal option for busy mornings.
- Can be a good base for adding other nutrient-dense toppings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic 'K' shape was originally designed in the 1950s to be more visually appealing to children and to hold milk better than a flat flake.
Full nutrition (USDA data · scales with serving)
| Water | 8.8 g |
| Energy | 356 kcal |
| Protein | 19.0 g |
| Total lipid (fat) | 1.6 g |
| Carbohydrate, by difference | 68.0 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 13.0 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 29.3 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 189 mg |
| Potassium, K | 92.0 mg |
| Sodium, Na | 680 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.37 mg |
| Selenium, Se | 9.3 ug |
| Vitamin C, total ascorbic acid | 22.8 mg |
| Thiamin | 0.61 mg |
| Riboflavin | 0.50 mg |
| Niacin | 7.2 mg |
| Vitamin B-6 | 0.69 mg |
| Folate, total | 624 ug |
| Folic acid | 585 ug |
| Folate, food | 38.0 ug |
| Folate, DFE | 1034 ug |
| Choline, total | 32.3 mg |
| Vitamin B-12 | 0.89 ug |
| Vitamin B-12, added | 0.89 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) | 5.0 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 | 0.25 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 | 0.22 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.28 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.28 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.51 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:3 | 0.06 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 good source of protein?
Yes, at 19.04g of protein per 100g, it is exceptionally high in protein for a cereal, making it a good choice for those looking to increase their intake.
How does it compare nutritionally to other plain cereals?
It typically has a much higher protein and lower fat content than many other plain cereals, which are often higher in carbohydrates and sugar.
What is the best way to eat it to avoid a sugar crash?
Pair it with a source of protein and healthy fat, like Greek yogurt, nuts, or seeds, to slow down sugar absorption and provide sustained energy.
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 3.56 kcal/g · 21% calories from protein · 3.2 g fiber · 13.0 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: 7.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.