Calories in
cereals ready-to-eat, malt-o-meal, honey graham squares
398 kcal per 100 g Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES contains 398 calories per 100 grams, or about 119 calories per 0.75 cup. Per 100 g it provides 4.5 g protein, 74.7 g carbohydrate and 10.0 g fat.
By calories that splits 74% carbohydrate, 4% protein, 22% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 0.75 cup | 30.0 g | 119 | 1.3 g | 22.4 g | 3.0 g |
Full nutrition, per 100 g and per 0.75 cup
| Nutrient | Per 100 g | Per 0.75 cup |
|---|---|---|
| Energy | 398 kcal | 119 kcal |
| Protein | 4.5 g | 1.3 g |
| Total fat | 10.0 g | 3.0 g |
| Saturated fat | 1.5 g | 0.5 g |
| Carbohydrate | 74.7 g | 22.4 g |
| Fibre | 4.4 g | 1.3 g |
| Sugars | 32.7 g | 9.8 g |
| Sodium | 838.0 mg | 251.4 mg |
| Potassium | 226.0 mg | 67.8 mg |
| Calcium | 367.0 mg | 110.1 mg |
| Iron | 33.8 mg | 10.1 mg |
| Vitamin C | 29.9 mg | 9.0 mg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 3.6 g | 1.1 g |
USDA FoodData Central, SR Legacy (FDC ID 172995). A dash means the nutrient was not measured for this item, which is not the same as zero.
How cereals ready-to-eat, malt-o-meal, honey graham squares compares
Among the 48 breakfast cereals items on this site, cereals ready-to-eat, malt-o-meal, honey graham squares ranks 8 of 48 by calorie density, against a category average of 376 kcal per 100 g — so it is about 6% more calorie-dense than typical for its group.
It carries 1.1 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off 0.75 cup (119 kcal), a 70 kg adult would walk for roughly 24 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in cereals ready-to-eat, malt-o-meal, honey graham squares?
Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES contains 398 calories per 100 g, which works out to about 119 calories per 0.75 cup. It also provides 4.5 g of protein, 74.7 g of carbohydrate and 10.0 g of fat per 100 g.
What is the macro breakdown of cereals ready-to-eat, malt-o-meal, honey graham squares?
By calories, cereals ready-to-eat, malt-o-meal, honey graham squares is roughly 74% carbohydrate, 4% protein and 22% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off 0.75 cup?
About 24 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the cereals ready-to-eat, malt-o-meal, honey graham squares I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within breakfast cereals.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.