Cereals ready-to-eat, POST, Honey Nut Shredded Wheat
Whole food · Breakfast Cereals
Photo: Wikipedia
Honey Nut Shredded Wheat is a crunchy, toasted whole-wheat cereal lightly coated in a sweet honey glaze. It offers a satisfying, fibrous texture with a mild sweetness, making it a hearty breakfast staple. With 10.7g of fiber per 100g, it's a standout for digestive health and sustained energy.
Calorie split: 9% protein · 85% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying crunch and the perfect balance of honey sweetness without being overly sugary. It's a versatile base that pairs well with both fresh fruit and creamy milk.
⚠️ Watch-outs & how to enjoy it better
The 20.7g of sugar per 100g can cause blood-sugar spikes, especially if eaten alone. To counteract this, pair it with a protein source like Greek yogurt or a handful of nuts to slow glucose absorption. Also, check labels for potential cross-contamination with common allergens like wheat or nuts.
Key benefits
- High in dietary fiber (10.7g/100g) for digestive regularity
- Good source of plant-based protein (8.5g/100g)
- Low in fat (2.9g/100g) and cholesterol-free
- Whole grain cereal linked to heart health
- Provides sustained energy due to complex carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Shredded Wheat was invented in 1892 by Henry Perky, who originally served it as a hot cereal before it became a cold, ready-to-eat staple.
Full nutrition (USDA data · scales with serving)
| Water | 3.0 g |
| Energy | 373 kcal |
| Energy | 1561 kj |
| Protein | 8.5 g |
| Total lipid (fat) | 2.9 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 83.6 g |
| Fiber, total dietary | 10.7 g |
| Total Sugars | 20.7 g |
| Calcium, Ca | 38.0 mg |
| Iron, Fe | 28.0 mg |
| Magnesium, Mg | 93.0 mg |
| Phosphorus, P | 274 mg |
| Potassium, K | 348 mg |
| Sodium, Na | 102 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.30 mg |
| Selenium, Se | 40.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.60 mg |
| Riboflavin | 0.70 mg |
| Niacin | 8.5 mg |
| Pantothenic acid | 0.83 mg |
| Vitamin B-6 | 0.80 mg |
| Folate, total | 170 ug |
| Folic acid | 128 ug |
| Folate, food | 42.0 ug |
| Folate, DFE | 259 ug |
| Choline, total | 20.0 mg |
| Vitamin B-12 | 2.5 ug |
| Vitamin B-12, added | 2.5 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 166 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.40 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 | 0.34 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.07 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
Is Honey Nut Shredded Wheat gluten-free?
No, it contains wheat and is not gluten-free. It is made from whole wheat, which contains gluten.
How does it compare nutritionally to other cereals?
It is higher in fiber and lower in fat than many sugary cereals, but it has more sugar than plain shredded wheat varieties.
Can it be part of a weight-loss diet?
Yes, due to its high fiber content, it can promote fullness. However, portion control is key because of the sugar content.
What is the best way to store it?
Keep it in a sealed container in a cool, dry place to maintain its crunch and prevent staleness.
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 3.73 kcal/g · 9% calories from protein · 10.7 g fiber · 20.7 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: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.