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USDA record comparison

Cereal calories and nutrition: 39 USDA records compared

The 39 exact records in this guide report 54–462 calories in the records' own listed source servings and 353–422 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

What this page compares

Named source records, not one universal meal

This page includes every selected Feast nutrition record whose normalized USDA description begins with “Cereal” under the documented one-segment family rule. The records fall within Ready-to-eat cereal, higher sugar (>21.2g/100g) and Ready-to-eat cereal, lower sugar (=<21.2g/100g). Exact descriptions remain visible so this grouping does not erase preparation, ingredient, or source-serving differences.

How this guide was assembled: Feast deterministically grouped exact USDA FNDDS records by their source descriptions. Every nutrient number is computed from the linked source fields; this page does not use generated or invented nutrition estimates.

Every number on this page comes from the exact linked record. Values are descriptive observations from the selected records; they are not personalized estimates, recommended portions, or measurements of a meal in front of you.

Match my meal

Start with the description closest to what you ate

Choose an exact FNDDS description to focus the record cards and comparison table. This narrows the source evidence; it does not infer your portion or ingredients.

Showing all 39 linked records.

Observed source examples

Lower, middle, and higher within this selected set

These cards order the selected records by calories in each record's own FNDDS source serving. They do not define the calorie range of every cereal and should not be used as a personalized estimate.

Important: “Lower,” “middle,” and “higher” refer only to order within the selected source set above. Different source-serving weights and, where labeled, contextual records mean these cards are examples—not endpoints of a meal estimate.

Full comparison

Compare every selected FNDDS record

Serving values preserve each record's listed amount. Per-100-gram calories provide a shared weight basis. Dashes indicate that a value is not available, not that the nutrient is absent.

USDA records selected for the Cereal nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Cereal, bran flakes, flavored Direct name match 60 gQuantity not specified 212 kcal 353 4.9 g 7.4 g 208 mg FDC 2708469 ↗
Cereal, bran flakes, plain Direct name match 50 gQuantity not specified 181 kcal 361 4.8 g 10.3 g 293 mg FDC 2708456 ↗
Cereal, chocolate crispy Direct name match 40 gQuantity not specified 152 kcal 380 2.1 g 0.6 g 219 mg FDC 2708451 ↗
Cereal, chocolate puffs Direct name match 35 gQuantity not specified 136 kcal 388 1.9 g 1.8 g 149 mg FDC 2708449 ↗
Cereal, cinnamon toast Direct name match 40 gQuantity not specified 166 kcal 414 2.4 g 2 g 216 mg FDC 2708450 ↗
Cereal, corn flakes, flavored Direct name match 40 gQuantity not specified 150 kcal 375 1.9 g 1 g 206 mg FDC 2708474 ↗
Cereal, corn flakes, plain Direct name match 30 gQuantity not specified 110 kcal 365 1.9 g 1.1 g 211 mg FDC 2708453 ↗
Cereal, corn puffs Direct name match 25 gQuantity not specified 93 kcal 371 1.9 g 1.8 g 131 mg FDC 2708454 ↗
Cereal, corn squares Direct name match 30 gQuantity not specified 111 kcal 369 2.4 g 1.6 g 219 mg FDC 2708452 ↗
Cereal, corn squares, flavored Direct name match 40 gQuantity not specified 152 kcal 380 2.2 g 1.9 g 265 mg FDC 2708463 ↗
Cereal, crunch Direct name match 35 gQuantity not specified 139 kcal 398 1.5 g 0.9 g 245 mg FDC 2708447 ↗
Cereal, flavored puffs Direct name match 30 gQuantity not specified 114 kcal 380 1.7 g 0.7 g 127 mg FDC 2708473 ↗
Cereal, frosted oats with marshmallows Direct name match 35 gQuantity not specified 130 kcal 372 2.9 g 2.1 g 224 mg FDC 2708467 ↗
Cereal, fruit crispy Direct name match 35 gQuantity not specified 134 kcal 384 1.5 g 0.1 g 190 mg FDC 2708460 ↗
Cereal, fruit rings Direct name match 30 gQuantity not specified 115 kcal 383 1.5 g 1.6 g 151 mg FDC 2708459 ↗
Cereal, granola Direct name match 110 gQuantity not specified 462 kcal 420 10.8 g 8.1 g 177 mg FDC 2708461 ↗
Cereal, K's, flavored Direct name match 35 gQuantity not specified 127 kcal 363 2.6 g 2.8 g 216 mg FDC 2708472 ↗
Cereal, K's, plain Direct name match 35 gQuantity not specified 125 kcal 356 6.7 g 1.1 g 238 mg FDC 2708471 ↗
Cereal, multigrain Direct name match 50 gQuantity not specified 187 kcal 373 5.8 g 7.3 g 117 mg FDC 2708465 ↗
Cereal, O's, flavored Direct name match 40 gQuantity not specified 154 kcal 385 3.4 g 3 g 232 mg FDC 2708446 ↗
Cereal, O's, honey nut Direct name match 40 gQuantity not specified 154 kcal 385 3.4 g 3 g 232 mg FDC 2708464 ↗
Cereal, O's, multigrain Direct name match 30 gQuantity not specified 112 kcal 373 2.6 g 3.3 g 116 mg FDC 2708468 ↗
Cereal, O's, plain Direct name match 30 gQuantity not specified 112 kcal 374 3.7 g 3.2 g 152 mg FDC 2708448 ↗
Cereal, oat bunches Direct name match 45 gQuantity not specified 176 kcal 392 3.3 g 2.1 g 193 mg FDC 2708462 ↗
Cereal, oat squares Direct name match 45 gQuantity not specified 171 kcal 379 4.7 g 3.6 g 175 mg FDC 2708466 ↗
Cereal, other, chocolate Direct name match 40 gQuantity not specified 154 kcal 384 2.1 g 1.3 g 194 mg FDC 2708484 ↗
Cereal, other, fruit flavored Direct name match 40 gQuantity not specified 153 kcal 383 1.9 g 1.2 g 209 mg FDC 2708483 ↗
Cereal, other, honey Direct name match 40 gQuantity not specified 155 kcal 388 3.2 g 2.4 g 202 mg FDC 2708486 ↗
Cereal, other, peanut butter Direct name match 40 gQuantity not specified 169 kcal 422 2.9 g 2 g 210 mg FDC 2708485 ↗
Cereal, other, plain Direct name match 30 gQuantity not specified 111 kcal 370 2.8 g 2.1 g 182 mg FDC 2708482 ↗
Cereal, plain puffs Direct name match 15 gQuantity not specified 54 kcal 357 1.4 g 1.3 g 1 mg FDC 2708478 ↗
Cereal, reduced sugar Direct name match 35 gQuantity not specified 132 kcal 376 2.9 g 2.2 g 178 mg FDC 2708487 ↗
Cereal, rice crispy, flavored Direct name match 40 gQuantity not specified 149 kcal 372 2 g 0.1 g 142 mg FDC 2708458 ↗
Cereal, rice crispy, plain Direct name match 25 gQuantity not specified 90 kcal 358 1.7 g 0.1 g 126 mg FDC 2708455 ↗
Cereal, rice squares Direct name match 30 gQuantity not specified 107 kcal 357 2.1 g 1.6 g 244 mg FDC 2708470 ↗
Cereal, shredded wheat, flavored Direct name match 50 gQuantity not specified 184 kcal 367 4.8 g 5.2 g 1 mg FDC 2708457 ↗
Cereal, shredded wheat, plain Direct name match 45 gQuantity not specified 161 kcal 358 5.4 g 5.9 g 1 mg FDC 2708479 ↗
Cereal, wheat flakes Direct name match 40 gQuantity not specified 144 kcal 359 4 g 4.2 g 230 mg FDC 2708480 ↗
Cereal, wheat squares Direct name match 60 gQuantity not specified 214 kcal 356 6.3 g 8.1 g 347 mg FDC 2708476 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts span 15–110 grams, a 7.3× difference in mass before recipe or preparation is considered. Within the selected set, the source servings report 54–462 calories in the records' own listed source servings; the fixed-weight view reports 353–422 calories per 100 grams. A serving total and a per-100-gram value answer different questions, so neither should be substituted for the amount actually eaten.

To scale a record, divide the eaten grams by the record's source grams and multiply the listed serving values by that ratio. This assumes the eaten meal has the same composition as the matched record.

Preparation analysis

The dish name leaves ingredients unresolved

The record names distinguish other, o's, bran flakes, corn flakes, and corn squares. USDA formulation rows also identify 30 distinct source-input codes across the set, including sugars, granulated, salt, table, folic acid as ingredient, and iron as ingredient. These details can help select a closer record, but they do not isolate the cause of a nutrient difference or reconstruct a recipe.

A precise-looking result is only as specific as the record match and the portion information supporting it.

What changes the comparison

Four drivers worth checking before choosing a record

The visible dish name is a starting point. These details usually explain more of the variation in the selected source records.

  1. 01

    Source-serving weight

    The exact records list 15–110 grams, so serving totals can move even before composition is compared.

  2. 02

    Named source variant

    The set explicitly distinguishes other, o's, bran flakes, corn flakes, and corn squares; those words identify different records rather than optional SEO phrasing.

  3. 03

    Nutrient profile

    Across each record's own source serving, the displayed data span protein 1.4–10.8 g, fiber 0.1–10.3 g, sodium 1–347 mg. Different serving weights remain visible beside those values.

  4. 04

    Formulation evidence

    The source rows include 30 distinct input codes across this set. Input presence and weight describe standardized source formulations, not final plated proportions.

Record matching

How to find the closest description

Begin with the full source description rather than the shortest dish name. Check whether the named form—such as other, o's, bran flakes, corn flakes, and corn squares—matches the meal, then compare the listed source weight with the portion actually eaten. If the brand, recipe, toppings, cooking fat, or portion is known, keep that information with the estimate instead of assuming the generic record already includes it.

A practical matching checklist

  1. Read the complete cereal 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.

Explore this meal family

1 more-specific cereal guides

Use a focused guide when its description matches your meal. Each one keeps its own exact source records and links back to this broader family.

Focused guide Cereal, O's Cereal, O's: compare 4 exact USDA records by source-serving calories, 100-gram values, nutrients, preparation details, and citations.

Continue comparing

More meal nutrition guides

Meal guide Cereal, O's Cereal, O's: compare 4 exact USDA records by source-serving calories, 100-gram values, nutrients, preparation details, and citations. Meal guide Cereal or granola bar Cereal or granola bar: compare 9 exact USDA records by source-serving calories, 100-gram values, nutrients, preparation details, and citations. Meal guide Oatmeal Compare USDA oatmeal records prepared with water, milk, or non-dairy milk, with and without added fat or flavoring, using a consistent source-serving context. Meal guide Omelet Compare exact USDA omelet and scrambled-egg records, from egg-white and no-added-fat versions to cheese, meat, vegetable, and added-fat combinations. Meal guide Egg Egg: compare 21 exact USDA records by source-serving calories, 100-gram values, nutrients, preparation details, and citations. Meal guide Egg omelet or scrambled egg Egg omelet or scrambled egg: compare 59 exact USDA records by source-serving calories, 100-gram values, nutrients, preparation details, and citations.

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