Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a crunchy, ready-to-eat breakfast cereal made from wheat and bran, presweetened and studded with pieces of nuts and dried fruit. The texture is a satisfying mix of toasted grain flakes, chewy fruit bits, and crunchy nut pieces, with a sweet, nutty, and slightly fruity flavor profile. Nutritionally, it's a high-fiber option, providing nearly 10g of fiber per 100g, which is excellent for digestive health.
Calorie split: 7% protein · 79% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for the delightful textural contrast and the burst of sweetness from the fruit and nuts, making breakfast feel like a treat. Its versatility allows it to be eaten dry as a snack, with milk, or even sprinkled over yogurt for added crunch.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (23.6g per 100g) can lead to rapid blood sugar spikes, making it a poor choice for those managing diabetes without careful portioning. It also contains common allergens like wheat, tree nuts, and may be processed in facilities with other allergens. To counteract the sugar impact, pair it with a source of protein and fat, like Greek yogurt or a handful of plain nuts, and stick to a measured portion.
Key benefits
- High in dietary fiber (9.7g per 100g) for digestive regularity.
- Contains plant-based protein from wheat, nuts, and bran.
- Provides quick energy from carbohydrates, ideal for a morning start.
- Includes micronutrients from whole grains and nuts, like iron and magnesium.
- Convenient, no-cook meal or snack option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The concept of presweetened, ready-to-eat breakfast cereal was popularized in the early 20th century, often marketed with toy prizes in the box to appeal directly to children.
Full nutrition (USDA data · scales with serving)
| Water | 8.5 g |
| Energy | 385 kcal |
| Energy | 1611 kj |
| Protein | 7.1 g |
| Total lipid (fat) | 5.6 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 76.2 g |
| Fiber, total dietary | 9.7 g |
| Total Sugars | 23.6 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 9.8 mg |
| Magnesium, Mg | 120 mg |
| Phosphorus, P | 294 mg |
| Potassium, K | 382 mg |
| Sodium, Na | 245 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.47 mg |
| Manganese, Mn | 2.5 mg |
| Selenium, Se | 17.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.68 mg |
| Riboflavin | 0.77 mg |
| Niacin | 9.1 mg |
| Pantothenic acid | 0.78 mg |
| Vitamin B-6 | 0.91 mg |
| Folate, total | 182 ug |
| Folic acid | 163 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 296 ug |
| Choline, total | 28.5 mg |
| Vitamin B-12 | 2.7 ug |
| Vitamin B-12, added | 2.7 ug |
| Vitamin A, RAE | 410 ug |
| Retinol | 410 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1364 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 73.0 iu |
| Vitamin D (D2 + D3) | 1.8 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.80 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 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.54 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.18 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.07 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 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 can be part of a balanced diet due to its high fiber and whole grain content, but its significant added sugar means it should be consumed in moderation. Pairing it with protein and healthy fats makes it a more balanced meal.
Can I eat this on a gluten-free diet?
No, as it is primarily made from wheat and bran, it contains gluten and is not suitable for individuals with celiac disease or gluten sensitivity.
How can I reduce the sugar content when eating this?
Mix it with an unsweetened cereal or plain bran flakes, use a smaller portion of the presweetened cereal, and top with fresh fruit instead of relying on the dried fruit for sweetness.
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 3.85 kcal/g · 7% calories from protein · 9.7 g fiber · 23.6 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: 0.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.