Calories in
cereals ready-to-eat, post, grape-nuts flakes
376 kcal per 100 g Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 376 calories per 100 grams, or about 109 calories per 0.75 cup. Per 100 g it provides 9.4 g protein, 82.0 g carbohydrate and 3.7 g fat.
By calories that splits 82% carbohydrate, 9% protein, 8% 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 | 29.0 g | 109 | 2.7 g | 23.8 g | 1.1 g |
Full nutrition, per 100 g and per 0.75 cup
| Nutrient | Per 100 g | Per 0.75 cup |
|---|---|---|
| Energy | 376 kcal | 109 kcal |
| Protein | 9.4 g | 2.7 g |
| Total fat | 3.7 g | 1.1 g |
| Saturated fat | 0.5 g | 0.1 g |
| Carbohydrate | 82.0 g | 23.8 g |
| Fibre | 10.2 g | 3.0 g |
| Sugars | 15.2 g | 4.4 g |
| Sodium | 470.0 mg | 136.3 mg |
| Potassium | 336.0 mg | 97.4 mg |
| Calcium | 36.0 mg | 10.4 mg |
| Iron | 27.9 mg | 8.1 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 775.0 µg | 224.8 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 3.3 g | 1.0 g |
USDA FoodData Central, SR Legacy (FDC ID 171648). A dash means the nutrient was not measured for this item, which is not the same as zero.
How cereals ready-to-eat, post, grape-nuts flakes compares
Among the 48 breakfast cereals items on this site, cereals ready-to-eat, post, grape-nuts flakes ranks 32 of 48 by calorie density, against a category average of 376 kcal per 100 g — so it is right on the category average.
It carries 2.5 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off 0.75 cup (109 kcal), a 70 kg adult would walk for roughly 22 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, post, grape-nuts flakes?
Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 376 calories per 100 g, which works out to about 109 calories per 0.75 cup. It also provides 9.4 g of protein, 82.0 g of carbohydrate and 3.7 g of fat per 100 g.
What is the macro breakdown of cereals ready-to-eat, post, grape-nuts flakes?
By calories, cereals ready-to-eat, post, grape-nuts flakes is roughly 82% carbohydrate, 9% protein and 8% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off 0.75 cup?
About 22 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, post, grape-nuts flakes 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, POST, GRAPE-NUTS Flakes". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.