Cooked Whole Wheat Cereal

Name: Cooked Whole Wheat Cereal: Calories & Nutrition Facts
Creator: Leana
License: https://opendatacommons.org/licenses/odbl/1-0/

Cooked whole wheat cereal is a light and nutritious option to start your day energized. It’s rich in dietary fiber, which supports healthy digestion and helps keep you feeling full. The cereal provides a good amount of protein with very low fat content, mainly unsaturated fats. It also supplies important minerals such as iron, magnesium, and phosphorus that support overall wellness.

Nutri-Score

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Macronutrient distribution

A Serving (240 g) of Cooked Whole Wheat Cereal contains 149 calories, 4.8 g of protein, 32.9 g of carbohydrates, and 0.96 g of fat.

149kcal

Protein: 4.8 g12%
Carbs: 32.9 g83%
Fat: 1 g5%

Calorie Burn

How long would it take to burn off 149 calories?

Walking3.5 mph, moderate pace26 min
YogaModerate effort, gentle pace38 min
SwimmingFreestyle, moderate effort20 min
Biking12–14 mph, moderate effort14 min
StairsStair climbing, moderate pace19 min
Running5 mph (12 min/mile)14 min

Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.

Nutritional composition

Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).

Values per Serving (240 g)

Carbohydrates

Carbohydrates32.9 / 313 g(11%)
Dietary Fiber3.8 / 38 g(10%)
Soluble Fiber1.2 g
Insoluble Fiber2.6 g
Total Sugars0.19 g

Fats

Total Fat0.96 / 83 g(1%)
Saturated Fat0.14 / 25 g(1%)
Monounsaturated Fat0.14 g
Polyunsaturated Fat0.48 g
Omega-30.04 g
Omega-60.45 g
Omega-90.14 g
Oleic Acid0.14 g
Stearic Acid0 g
Linoleic Acid0.45 g
Palmitic Acid0.14 g
Alpha-Linolenic Acid (ALA)0.04 g

Protein

Protein4.8 / 56 g(9%)

Amino Acids

Lysine0.12 g
Serine0.22 g
Valine0.24 g
Alanine0.26 g
Cysteine0.05 g
Proline0.38 g
Arginine0.31 g
Histidine0.12 g
Threonine0.19 g
Isoleucine0.22 g
Methionine0.05 g
Tryptophan0.07 g
Glutamic Acid1.1 g
Aspartic Acid0.48 g
Phenylalanine0.34 g
Glycine0.19 g
Leucine0.36 g
Tyrosine0.17 g

Vitamins

Vitamin E0.58 / 15 mg(4%)
Vitamin K0.96 / 120 ug(1%)
Vitamin B60.18 / 1.3 mg(13%)
Thiamin (B1)0.17 / 1.2 mg(14%)
Riboflavin (B2)0.12 / 1.3 mg(9%)
Niacin (B3)2.1 / 16 mg(13%)
Folate33.6 / 400 ug(8%)
Pantothenic Acid (B5)0.4 / 5 mg(8%)
Choline10.1 / 550 mg(2%)

Minerals

Calcium16.8 / 1,000 mg(2%)
Iron1.5 / 8 mg(19%)
Magnesium52.8 / 420 mg(13%)
Phosphorus165.6 / 700 mg(24%)
Potassium170.4 / 3,400 mg(5%)
Sodium559.2 / 2,300 mg(24%)
Zinc1.2 / 11 mg(10%)
Copper0.2 / 0.9 mg(22%)
Manganese1.4 / 2.3 mg(61%)
Selenium30.7 / 55 ug(56%)

Other

Water200.6 / 3,700 g(5%)

Sources

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