Cereals ready-to-eat, wheat, puffed, fortified
FDC 173913cup (12 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 85 · +24 vs Breakfast cereals medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Cereals ready-to-eat, wheat, puffed, fortified ranks among the most nutrient-dense foods we cover, scoring 85 of 100. Within breakfast cereals it ranks 5 of 30. Per 100 grams it is an excellent source of iron (176% DV), an excellent source of magnesium (35% DV), an excellent source of protein (29% DV). Most of its 364 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 364 kcal | 18% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 80 g | 29% |
| Dietary fiber | 4.4 g | 16% |
| Sugars | - | |
| Protein | 15 g | 29% |
| Potassium | 348 mg | 7% |
| Calcium | 28 mg | 2% |
| Iron | 32 mg | 176% |
| Magnesium | 145 mg | 35% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | 2% |
| Total fat | 0.14 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.48 mg | 0% |
| Carbohydrate | 9.6 g | 3% |
| Dietary fiber | 0.53 g | 2% |
| Sugars | - | |
| Protein | 1.8 g | 4% |
| Potassium | 42 mg | 1% |
| Calcium | 3.4 mg | 0% |
| Iron | 3.8 mg | 21% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173913Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the breakfast cereals median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Density 89 vs 85Cereals, oats, instant, fortified, plain, dryDensity 89 vs 85Cereals ready-to-eat, wheat germ, toasted, plainDensity 89 vs 85