Whole grain
✓
Cup59 g

Calories in 1 Cup (59 g)
230 calories, 9 from fat
 
Carbs
20 g
 
Proteins
5 g
 
Fat
1 g
 
Sat. Fat
3.6 g

KEY FACTS

(learn about health benefits or risks)
  • Whole grain has high calorie density - this means that the amount of calories you are getting from an ounce is high (0.14 cal/oz).
  • Rich in vitamins and minerals (31.2%/cal) - a good source of Iron (aids in transporting oxygen to the body cells), Vitamin B12 (helps you to get a good night's sleep), Vitamin C (prevents eye diseases and skin wrinkling), Magnesium (relaxes the nervous system), Vitamin D (helps increase muscle strength), Vitamin B6 (reduces the risk of heart attack), Phosphorus (a vital part of the body growth process), Zinc (one of the most important nutrients for infants and new mothers), Vitamin A (fights cancer and slows down tumor growth), Calcium (helps prevent cancer), Potassium (it plays an important role for normal muscle contraction), Copper (essential for normal growth and health), Selenium (helps the regulation of hormones in the body) and Manganese (helps regulate the body's metabolism).
  • Whole grain contains a high amount of risky components that may include saturated fat, sodium and sugars (0.05%/oz).
  • Good source of proteins (17% of DV/100g), fiber (54% of DV/100g) and relatively high in saturated fat (31% of DV/100g)!
Calories Nutrition Risky Content
High
Density
(3.9 cal/g)
High
Density
(31.2 %/cal)
Very High
Density
(1.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
10%
Protein
7%
Carbs
32%
Fiber
2%
Fat
18%
Saturated Fat
0%
Cholesterol
10%
Sodium
63%
Added Sugar

BURN THOSE CALORIES

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B12

Helps you to get a good night's sleep; Helps prevent Alzheimer's disease.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Iron

Important in regulating body temperature; A vital element for muscle health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Whole grain

Serving Size: Cup (59g)

* Amount Per Serving
Calories 230 cal
Calories from Fat 9 cal
% Daily Value
Total Fat 1 g 1.5%
Saturated Fat 3.6 g 18%
Cholesterol 0 mg 0%
Sodium 230 mg 9.6%
Total Carbohydrate 20 g 6.7%
Dietary Fiber 8 g 32%
Sugars (Added) 18.9 g 62.9%
Protein 5 g 10%
 
Vitamins
Vitamin A 1000 IU 20%
Vitamin B6 0.5 mg 25%
Vitamin B12 2.1 mcg 35%
Vitamin C 18.3 mg 30.5%
Vitamin D 100 mcg 25%
Vitamin E 0.3 mg 1.1%
Vitamin K 1.9 mcg 2.4%
 
Minerals
Calcium (Ca) 150 mg 15%
Copper (Cu) 0.2 mg 10%
Iron (Fe) 10.8 mg 60%
Magnesium (Mg) 120 mg 30%
Manganese (Mn) 0.1 mg 5.9%
Potassium (K) 525 mg 15%
Phosphorus (P) 234.2 mg 23.4%
Selenium (Se) 6.3 mcg 9%
Zinc (Zn) 3 mg 20%