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 prevent Alzheimer's disease), Vitamin C (protects against immune system deficiencies), Magnesium (relaxes the nervous system), Vitamin D (helps increase muscle strength), Vitamin B6 (helps cure depression), Phosphorus (a vital part of the body growth process), Zinc (plays a leading role in weight loss), Vitamin A (helps prevent infectious diseases and vision problems), Calcium (helps you build strong bones), Potassium (it plays an important role for normal muscle contraction), Copper (helps balance blood cholesterol levels), Selenium (a powerful booster of heart health) and Manganese (controls the level of sugar in the blood).
  • 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

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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

Plays a key role in providing strength to the immune system; Important in regulating body temperature.

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%