Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits
FDC 169077cup (1 NLEA serving) (55 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 64 · +3 vs Breakfast cereals medianThis presweetened wheat and bran cereal scores 64 of 100, a Good rating, ranking 11th of 30 breakfast cereals and above the category median of 61. Fortification and bran together deliver an excellent 55% DV of iron, 46% DV of vitamin A, 35% DV of fiber, and 29% DV of magnesium per 100 g.
It's poured with milk like most ready-to-eat cereals, with nuts and dried fruit mixed through for texture; one NLEA serving cup weighs 55 g. The honest tradeoff is sugar, high at 23.6 g per 100 g, so it sits closer to a dessert-style cereal than a plain bran flake despite its strong fortification numbers.
See how this score is calculated, build a plate around cereals ready-to-eat, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 385 kcal | 19% |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.8 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 245 mg | 11% |
| Carbohydrate | 76 g | 28% |
| Dietary fiber | 9.7 g | 35% |
| Sugars | 24 g | |
| Protein | 7.1 g | 14% |
| Potassium | 382 mg | 8% |
| Calcium | 43 mg | 3% |
| Iron | 9.8 mg | 55% |
| Magnesium | 120 mg | 29% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 410 µg | 46% |
| Vitamin E | 2.3 mg | 15% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | 11% |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.44 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 135 mg | 6% |
| Carbohydrate | 42 g | 15% |
| Dietary fiber | 5.3 g | 19% |
| Sugars | 13 g | |
| Protein | 3.9 g | 8% |
| Potassium | 210 mg | 4% |
| Calcium | 24 mg | 2% |
| Iron | 5.4 mg | 30% |
| Magnesium | 66 mg | 16% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 226 µg | 25% |
| Vitamin E | 1.3 mg | 9% |
Source: USDA FoodData Central · Public domain
FDC 169077Original 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, whole wheat hot natural cereal, dryDensity 64 vs 64Cereals, oats, instant, fortified, maple and brown sugar, dryDensity 65 vs 64Cereals ready-to-eat, rice, puffed, fortifiedDensity 74 vs 64Original analysis by NutriVerdict
In the kitchen and how to use it
This is a ready-to-eat cold cereal built from wheat and bran flakes or pieces, mixed with dried fruit and nuts and pre-sweetened, so it needs nothing more than a splash of milk before eating. The bran gives it a coarser crunch than plain flake cereals, while the dried fruit adds pockets of chewiness and sweetness throughout the bowl, and the nuts contribute a bit of crunch and richness. It is designed as a quick, no-prep breakfast, eaten cold from the box with milk, though some people also use it as a topping over yogurt for extra crunch and sweetness.
Keep the box sealed or transfer it to an airtight container after opening to keep the flakes from going stale or soft. A cup, sized as one NLEA serving (55 grams), comes to about 212 calories, and per 100 grams the cereal is fortified with 55% of the Daily Value for iron and 46% for vitamin A, along with 35% for fiber and 29% for magnesium, reflecting the vitamin and mineral fortification common in boxed cereals. The tradeoffs are 23.6 grams of sugar and 245 milligrams of sodium per 100 grams from the dried fruit, sweetening, and processing, worth keeping in mind if the rest of breakfast is already on the sweeter side.
Frequently asked questions about cereals ready-to-eat
How many calories are in this wheat and bran cereal with fruit and nuts?
A 55-gram cup serving has about 212 calories, based on 385 calories per 100 grams.
Is this cereal a good source of iron?
Yes, it is fortified and provides 55% of the Daily Value for iron per 100 grams.
How is this cereal eaten?
It is a ready-to-eat cold cereal, typically served with milk or sprinkled over yogurt, with no cooking needed.