Breakfast cereals
Cereal, ready to eat, Heritage Flakes, Nature's Path
Per 100 g of the edible portion · CNF 2026
341kcal per 100 g
12.1 gProtein
2.7 gFat
80.9 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 341 kcal1,426 kJ | — |
| Protein | 12.1 g | — |
| Fat | 2.7 g | 4% |
| of which saturated | 0.53 g | 3% |
| Monounsaturated fat | 0.5 g | — |
| Polyunsaturated fat | 1.4 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 80.9 g | — |
| of which sugars | 13.4 g | 13% |
| Fibre | 10.9 g | 39% |
| Sodium | 436 mg | 19% |
| Water | 1.9 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 407 mg | 12% |
| Calcium | 30 mg | 2% |
| Magnesium | 124 mg | 30% |
| Phosphorus | 326 mg | 26% |
| Iron | 4.1 mg | 23% |
| Zinc | 2.5 mg | 23% |
| Copper | 0.36 mg | 40% |
| Selenium | 95 µg | 172% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.21 mg | 18% |
| Riboflavin (B2) | 0.09 mg | 7% |
| Niacin (B3) | 5.6 mg | 35% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate | 15 µg | 4% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 212 foods in “Breakfast cereals”
Energy341 kcal · median 382 kcal
Protein12.1 g · median 8.8 g
Fibre10.9 g · median 7.6 g
Sugars13.4 g · median 18.2 g
Saturated fat0.53 g · median 0.67 g
Salt1.1 g · median 0.82 g
82% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Selenium95 µg · 172%
- Copper0.36 mg · 40%
- Fibre10.9 g · 39%
- Niacin (B3)5.6 mg · 35%
- Magnesium124 mg · 30%
Other foods in the group
More from “Breakfast cereals”
- Cereal, hot, oats (oatmeal), porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers343 kcal
- Cereal, hot, cream of wheat, Red River, dry Robin Hood344 kcal
- Cereal, ready to eat, Fibre 1, General Mills344 kcal
- Cereal, ready to eat, Flax plus: Raisin Bran, Nature's Path344 kcal
- Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery345 kcal
- Cereal, ready to eat, Shredded Spoonfuls, Barbara's Bakery337 kcal
- Cereal, ready to eat, Corn Bran Squares, Quaker347 kcal
- Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's348 kcal
- Cereal, hot, cream of wheat, instant: whole grain, dry333 kcal
- Cereal, hot, 9 grain, dry, Rogers350 kcal
- Cereal, ready to eat, Muesli: organic, Jordans350 kcal
- Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's331 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.