Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS
Whole food · Breakfast Cereals
Photo: Wikipedia
Malt-O-Meal Coco-Roos are sweetened, cocoa-flavored toasted oat cereal pieces shaped like little 'O's. They offer a satisfying, crunchy texture with a mild chocolatey sweetness and a distinct malt undertone. Nutritionally, they are a high-carbohydrate, low-protein cereal with a significant portion of their calories coming from added sugar.
Calorie split: 3% protein · 86% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love Coco-Roos for their comforting, mild cocoa flavor and the satisfying crunch that stays crisp in milk. They evoke a nostalgic, simple breakfast or snack, often enjoyed straight from the box.
⚠️ Watch-outs & how to enjoy it better
With 48g of sugar per 100g, they can cause rapid blood-sugar spikes and are not ideal for sustained energy. To counteract this, pair with a protein source like Greek yogurt or a handful of nuts, and practice strict portion control by measuring a single serving.
Key benefits
- Quick and convenient source of energy
- Fortified with essential vitamins and minerals
- Provides a small amount of dietary fiber
- No artificial flavors or colors
- Budget-friendly pantry staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Malt-O-Meal was founded in 1919 in North Mankato, Minnesota, and the company's name comes from its original product, a hot malted wheat cereal.
Full nutrition (USDA data · scales with serving)
| Water | 2.5 g |
| Energy | 389 kcal |
| Energy | 1626 kj |
| Protein | 3.4 g |
| Total lipid (fat) | 4.6 g |
| Ash | 2.7 g |
| Carbohydrate, by difference | 86.8 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 48.1 g |
| Calcium, Ca | 333 mg |
| Iron, Fe | 30.0 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 72.0 mg |
| Potassium, K | 201 mg |
| Sodium, Na | 350 mg |
| Zinc, Zn | 12.5 mg |
| Copper, Cu | 0.32 mg |
| Selenium, Se | 5.2 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 |
| Choline, total | 2.6 mg |
| Vitamin B-12 | 5.0 ug |
| Vitamin B-12, added | 5.0 ug |
| Vitamin A, RAE | 481 ug |
| Retinol | 477 ug |
| Carotene, beta | 35.0 ug |
| Carotene, alpha | 23.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1667 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 543 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 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 | 6.0 mg |
| Theobromine | 198 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.19 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 1.0 g |
| SFA 14:0 | 0.39 g |
| SFA 16:0 | 0.46 g |
| SFA 18:0 | 0.32 g |
| Fatty acids, total monounsaturated | 0.89 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.89 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.54 g |
| PUFA 18:3 | 0.01 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Are Coco-Roos gluten-free?
No, they are made from whole grain oats, which may be processed in facilities handling wheat. They are not certified gluten-free.
How does the sugar content compare to other cereals?
At 48g of sugar per 100g, Coco-Roos are on the higher end of the sweetness scale for ready-to-eat cereals, similar to many chocolate-flavored children's cereals.
Can I use them in baking?
Yes, they can be crushed and used as a crunchy topping for muffins or mixed into no-bake energy bites for added texture and chocolate flavor.
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 3.89 kcal/g · 4% calories from protein · 3.3 g fiber · 48.1 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: 1.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.