Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal
Whole food · Breakfast Cereals
Photo: Wikipedia
A crunchy, toasted whole-grain cereal featuring pecans and a honey-kissed sweetness, offering a satisfying texture with every bite. Its nutritional profile is anchored by a solid 9.7g of fiber per 100g, promoting digestive health and sustained energy. The combination of complex carbs and plant-based protein makes it a more balanced start to the day than many sugary alternatives.
Calorie split: 9% protein · 69% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for the delightful contrast between the crunchy grain clusters and the rich, buttery flavor of the pecans. It's a versatile staple, equally at home in a bowl with milk, sprinkled over yogurt, or eaten by the handful as a snack.
⚠️ Watch-outs & how to enjoy it better
With 15.4g of sugar per 100g, it can contribute to blood sugar spikes if consumed in large portions or without pairing. To counteract this, enjoy a measured serving (about 1 cup) alongside a source of protein or fat, like Greek yogurt or a handful of nuts, to slow sugar absorption. Those with nut allergies should avoid it entirely.
Key benefits
- High in dietary fiber (9.7g per 100g)
- Good source of plant-based protein (9g per 100g)
- Provides whole grains for sustained energy
- Contains healthy fats from pecans
- Convenient, no-cook breakfast option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Great Grains' brand was originally launched by Post in 1978 as a 'natural cereal' at a time when the health food movement was gaining mainstream traction.
Full nutrition (USDA data · scales with serving)
| Water | 5.2 g |
| Energy | 403 kcal |
| Energy | 1685 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 10.5 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 73.0 g |
| Fiber, total dietary | 9.7 g |
| Total Sugars | 15.4 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 17.3 mg |
| Magnesium, Mg | 98.0 mg |
| Phosphorus, P | 296 mg |
| Potassium, K | 337 mg |
| Sodium, Na | 287 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.40 mg |
| Selenium, Se | 41.8 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.70 mg |
| Riboflavin | 0.80 mg |
| Niacin | 9.6 mg |
| Vitamin B-6 | 1.0 mg |
| Folate, total | 192 ug |
| Folic acid | 173 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 314 ug |
| Choline, total | 28.8 mg |
| Vitamin B-12 | 2.9 ug |
| Vitamin B-12, added | 2.9 ug |
| Vitamin A, RAE | 430 ug |
| Retinol | 430 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 1442 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 137 ug |
| Vitamin E (alpha-tocopherol) | 0.74 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 77.0 iu |
| Vitamin D (D2 + D3) | 1.9 ug |
| Vitamin D3 (cholecalciferol) | 1.9 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 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 | 0.77 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 5.8 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 5.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:3 | 0.17 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 | 0.10 g |
| Cholesterol | 0.00 mg |
FAQ
Is this cereal gluten-free?
No, it is typically made with whole wheat and other grains that contain gluten, making it unsuitable for those with celiac disease or gluten sensitivity.
How does the protein content compare to other cereals?
At 9g per 100g, its protein content is higher than many sweetened cereals, which often have 5-7g, but lower than dedicated high-protein or bran cereals.
Can I eat this on a low-carb diet?
With 73g of carbohydrates per 100g, it is not suitable for a strict low-carb or ketogenic diet, but could fit into a moderate-carb plan with careful portion control.
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 4.03 kcal/g · 9% calories from protein · 9.7 g fiber · 15.4 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: 0.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.