Cereals ready-to-eat, POST, GRAPE-NUTS Cereal
Whole food · Breakfast Cereals
Photo: Wikipedia
Post Grape-Nuts is a dense, crunchy, and nutty-tasting cereal made from whole wheat and barley. Its distinctive texture is famously toothsome, requiring a good soak in milk to soften, and it delivers a robust, malty flavor. Nutritionally, it stands out for its exceptionally high fiber content and solid protein, making it a very filling breakfast choice.
Calorie split: 12% protein · 84% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love Grape-Nuts for its unique, hearty crunch and earthy, toasted grain flavor that feels substantial and wholesome. It's also cherished for its versatility, being a staple in classic recipes like Grape-Nuts pudding and as a crunchy topping for yogurt or fruit.
⚠️ Watch-outs & how to enjoy it better
Its very high fiber and dense texture can cause digestive discomfort or bloating for those not accustomed to it, and its low sugar content may be an acquired taste. To ease in, start with a small portion (1/4 cup) mixed with other cereals, and always soak it in milk or yogurt for at least 5 minutes before eating to soften the kernels.
Key benefits
- Excellent source of dietary fiber (13g per 100g)
- Good plant-based protein content (11.22g per 100g)
- Very low in fat (1.81g per 100g)
- Contains no added sugar in its original recipe
- Provides a sustained energy release due to complex carbs
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cereal was accidentally invented in 1897 when C.W. Post tried to make a coffee substitute and instead created the crunchy, nut-sized kernels he named 'Grape-Nuts'—despite containing neither grapes nor nuts.
Full nutrition (USDA data · scales with serving)
| Water | 3.5 g |
| Energy | 361 kcal |
| Energy | 1511 kj |
| Protein | 11.2 g |
| Total lipid (fat) | 1.8 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 80.5 g |
| Fiber, total dietary | 13.0 g |
| Total Sugars | 8.9 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 28.0 mg |
| Magnesium, Mg | 124 mg |
| Phosphorus, P | 467 mg |
| Potassium, K | 400 mg |
| Sodium, Na | 465 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.34 mg |
| Manganese, Mn | 3.2 mg |
| Selenium, Se | 9.1 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.65 mg |
| Riboflavin | 0.12 mg |
| Niacin | 8.6 mg |
| Pantothenic acid | 0.87 mg |
| Vitamin B-6 | 0.86 mg |
| Folate, total | 345 ug |
| Folic acid | 326 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 573 ug |
| Choline, total | 31.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 166 ug |
| Vitamin E (alpha-tocopherol) | 0.62 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.34 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 15:0 | 0.00 g |
| SFA 16:0 | 0.31 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.21 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.19 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.78 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 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
Why is it called Grape-Nuts if it has no grapes or nuts?
The name is a historical misnomer. Creator C.W. Post believed the malty flavor came from a chemical process he called 'glucose,' which he mistakenly linked to grapes. The 'nuts' part refers to the small, hard, nut-like shape of the cereal nuggets.
Is Grape-Nuts gluten-free?
No, it is not. Grape-Nuts is made from whole wheat and barley, both of which contain gluten. It is unsafe for individuals with celiac disease or gluten sensitivity.
How do you properly prepare Grape-Nuts cereal?
Due to its extreme hardness, it's best to soak Grape-Nuts in milk, plant milk, or yogurt for at least 5-10 minutes before eating. You can also cook it on the stovetop like oatmeal for a hot cereal porridge.
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 3.61 kcal/g · 12% calories from protein · 13.0 g fiber · 8.9 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: 1.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.