Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH
Whole food · Breakfast Cereals
Photo: Wikipedia
Malt-O-Meal's Berry Colossal Crunch is a vibrant, berry-blasted ready-to-eat cereal featuring a mix of crunchy oat clusters, sweetened corn puffs, and chewy berry-flavored pieces. It delivers a playful contrast of textures with a dominant, sweet berry flavor. Nutritionally, it's a high-energy, carbohydrate-dense option with significant added sugar.
Calorie split: 4% protein · 86% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love it for its intensely sweet, nostalgic berry flavor and the fun, varied crunch of its clusters and puffs. It's a beloved comfort food that offers a quick, sweet start to the day.
⚠️ Watch-outs & how to enjoy it better
With over 41g of sugar per 100g, it can cause rapid blood-sugar spikes and is not ideal for sustained energy. To counteract this, pair it with a source of protein and healthy fat like Greek yogurt or milk, and practice strict portion control (e.g., a half-cup serving).
Key benefits
- Quick, no-prep source of energy
- Fortified with vitamins and minerals
- Provides a crunchy, satisfying texture
- Convenient shelf-stable pantry staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Malt-O-Meal' brand name is a legacy from its original product, a hot malted wheat cereal, though this specific berry crunch variety is a modern, cold cereal innovation.
Full nutrition (USDA data · scales with serving)
| Water | 2.5 g |
| Energy | 396 kcal |
| Energy | 1657 kj |
| Protein | 4.2 g |
| Total lipid (fat) | 4.2 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 86.5 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 41.7 g |
| Calcium, Ca | 33.0 mg |
| Iron, Fe | 30.0 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 75.0 mg |
| Potassium, K | 109 mg |
| Sodium, Na | 633 mg |
| Zinc, Zn | 12.5 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 8.0 ug |
| Vitamin C, total ascorbic acid | 20.0 mg |
| Thiamin | 1.3 mg |
| Riboflavin | 1.4 mg |
| Niacin | 16.7 mg |
| Vitamin B-6 | 1.7 mg |
| Folate, total | 667 ug |
| Folic acid | 648 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 1121 ug |
| Vitamin B-12 | 5.0 ug |
| Vitamin B-12, added | 5.0 ug |
| Vitamin A, RAE | 83.0 ug |
| Vitamin A, IU | 1667 iu |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin D (D2 + D3), International Units | 133 iu |
| Vitamin D (D2 + D3) | 3.3 ug |
| Vitamin D3 (cholecalciferol) | 3.3 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 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 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.72 g |
| SFA 18:0 | 0.43 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.00 g |
| PUFA 18:2 | 0.95 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 |
FAQ
Is this cereal healthy?
It's best considered an occasional treat. While it provides quick energy and is fortified, its very high sugar content and low fiber/protein make it less nutritious than whole-grain, lower-sugar options.
What does 'Colossal Crunch' mean?
It refers to the cereal's large, clustered oat pieces and puffs, designed to stay crunchy in milk and provide a substantial texture.
Can I eat this on a diet?
Due to its high calorie density (396 kcal/100g) and sugar, it's not ideal for weight management. If consumed, strict portion control (e.g., 30-40g) and pairing with protein are recommended.
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 3.96 kcal/g · 4% calories from protein · 1.8 g fiber · 41.7 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: 5.81 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.