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Portions and preparation · USDA nutrition

Cereal, O's calories per cup: 112–154 across all 4 named USDA examples

Across all 4 named USDA examples, a cup contains 112–154 calories. Their listed weights span 30–40 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g.

Portion calculator

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Preparation and portion

Named measures come from this exact source record.

Estimated for 1 cup · 40 g

154calories

Cereal, O's, flavored

Protein
3.4 g
Carbs
30.4 g
Fat
2.1 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2708446 Full nutrition profile →

Compare all 4 food records, nutrition tables and USDA sources

The 4 exact records in this guide report 112–154 calories in the records' own listed source servings and 373–385 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Cereal, O's, begin by separating “Cereal, O's, flavored” from “Cereal, O's, plain.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing all 4 linked records.

Equal-weight view

How cereal, o's records compare at 100 grams

All 4 cited records are shown at the same 100-gram weight. The source servings may differ.

  1. Cereal, O's, multigrain 373 kcal
    373 kcal
  2. Cereal, O's, plain 374 kcal
    374 kcal
  3. Cereal, O's, flavored 385 kcal
    385 kcal
  4. Cereal, O's, honey nut 385 kcal
    385 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 4 named USDA records in view: 4 direct matches. They span 2 source categories, including Ready-to-eat cereal, higher sugar (>21.2g/100g) and Ready-to-eat cereal, lower sugar (=<21.2g/100g). The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first two description segments” placed these 4 records together under the exact grouping key “cereal o s.” That rule determines membership before any nutrition result is read.

For Cereal, O's, this page can compare 4 named records from FDC 2708446 through FDC 2708448. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

30–40 g before composition

The largest source amount is 1.3× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

12 kcal separates the fixed-weight endpoints

The lower endpoint is “multigrain”; the higher is “honey nut.” This isolates density, not ingredient causation.

Discriminator

195 mg sodium gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “multigrain” (385 mg) and “honey nut” (580 mg).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every cereal, o's.

Important: “Lower” begins with Cereal, O's, multigrain; “higher” ends with Cereal, O's, honey nut, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every cereal, o's meal.

Full comparison

Compare every selected FNDDS record

For Cereal, O's, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Cereal, O's nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Cereal, O's, flavored Direct name match 40 gUSDA reference amount 154 kcal 385 3.4 g 3 g 232 mg FDC 2708446 ↗
Cereal, O's, honey nut Direct name match 40 gUSDA reference amount 154 kcal 385 3.4 g 3 g 232 mg FDC 2708464 ↗
Cereal, O's, multigrain Direct name match 30 gUSDA reference amount 112 kcal 373 2.6 g 3.3 g 116 mg FDC 2708468 ↗
Cereal, O's, plain Direct name match 30 gUSDA reference amount 112 kcal 374 3.7 g 3.2 g 152 mg FDC 2708448 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 30 to 40 grams—a 10-gram gap before composition enters the comparison. Their own source servings run from 112 calories for “multigrain” to 154 for “honey nut.” At a fixed 100 grams, “multigrain” is 373 calories and “honey nut” is 385—a fixed-weight separation of 12 calories. For Cereal, O's, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “O's, flavored”, “O's, honey nut”, “O's, multigrain”, and “O's, plain”. Across the source formulations, the shared backbone includes calcium as ingredient, cereals, oats, regular and quick, not fortified, dry, and fiber, total dietary, as ingredient; differentiating rows include oil, canola, cornmeal, degermed, unenriched, yellow, and flour, rice, white, unenriched. On this Cereal, O's page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Cereal, O's” cannot resolve the differences between Cereal, O's, flavored and Cereal, O's, plain. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 30–40 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “O's, flavored”, “O's, honey nut”, “O's, multigrain”, and “O's, plain”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    Shared source rows include calcium as ingredient and cereals, oats, regular and quick, not fortified, dry; rows that vary across the set include oil, canola, cornmeal, degermed, unenriched, yellow, and flour, rice, white, unenriched. Presence is inspectable evidence, not proof of nutrient causation.

  4. 04

    The unresolved plate

    Even “Cereal, O's, flavored” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Cereal, O's unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that cereal, o's is the right meal family. Then resolve the phrases that actually separate this set—“O's, flavored”, “O's, honey nut”, “O's, multigrain”, and “O's, plain”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Cereal, O's source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 4 exact records behind Cereal, O's source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Cereal, O's, honey nut is higher in total sugars per 100 g

Cereal, O's, honey nut reports 32.4 g versus 4.9 g for Cereal, O's, plain: a 27.5 g difference when both are normalized to 100 g.

Inspect the underlying evidence

Check the weight before comparing serving totals

Source amounts span 30–40 g

Cereal, O's, multigrain uses USDA source amount (30 g), while Cereal, O's, honey nut uses USDA source amount (40 g). Use per 100 g for equal-weight composition; use the serving column only when those named source amounts answer your question.

Choose the record before reading the number

Cereal, O's, multigrain and Cereal, O's, plain are not interchangeable

The page keeps both records at the same 100 g denominator and makes the exact source description the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Cereal, O's source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Cereal, O's, multigrain vs Cereal, O's, plain

Both records appear in this page’s evidence set. The explicit record-description contrast is Protein: 8.5 versus 12.4 g per 100 g; it is a selection cue, not evidence of cause.

Follow this evidence path A formulation detail that separates records Oil, canola

USDA input 4582 appears in 2 of 4 context records; its summed listed input weight spans 1–1 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Cornmeal, degermed, unenriched, yellow

USDA input 20422 appears in 1 of 4 context records; its summed listed input weight spans 25–25 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path 2 context records in this source topic Ready-to-eat cereal, higher sugar (>21.2g/100g)

Cereal, O's, flavored and Cereal, O's, honey nut belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path 2 context records in this source topic Ready-to-eat cereal, lower sugar (=<21.2g/100g)

Cereal, O's, multigrain and Cereal, O's, plain belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path Put the observed spread in corpus context Iron: density and serving context

In this page’s records, iron runs from 11.7 mg in Cereal, O's, flavored to 46.6 mg in Cereal, O's, multigrain, all per 100 g.

Follow this evidence path Inspect an exact record Cereal, O's, flavored

Open the full nutrient table, household measures, formulation inputs, and FoodData Central 2708446 citation for this exact record—not a name-level average.

Follow this evidence path