Breakfast cereals
Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post
Per 100 g of the edible portion · CNF 2026
320kcal per 100 g
8.9 gProtein
3.4 gFat
75.9 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 320 kcal1,338 kJ | — |
| Protein | 8.9 g | — |
| Fat | 3.4 g | 5% |
| Cholesterol | 0 mg | — |
| Carbohydrate | 75.9 g | — |
| of which sugars | 25 g | 25% |
| Fibre | 14.7 g | 53% |
| Sodium | 462 mg | 20% |
| Water | 8.3 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 499 mg | 15% |
| Calcium | 56 mg | 4% |
| Magnesium | 160 mg | 38% |
| Phosphorus | 432 mg | 35% |
| Iron | 13 mg | 74% |
| Zinc | 3.5 mg | 32% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 2 mg | 167% |
| Riboflavin (B2) | 0.16 mg | 12% |
| Niacin (B3) | 4.8 mg | 30% |
| Vitamin B6 | 0.6 mg | 35% |
| Folate | 121 µg | 30% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 212 foods in “Breakfast cereals”
Energy320 kcal · median 382 kcal
Protein8.9 g · median 8.8 g
Fibre14.7 g · median 7.6 g
Sugars25 g · median 18.2 g
Salt1.2 g · median 0.82 g
51% 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
- Thiamin (B1)2 mg · 167%
- Iron13 mg · 74%
- Fibre14.7 g · 53%
- Magnesium160 mg · 38%
- Vitamin B60.6 mg · 35%
Other foods in the group
More from “Breakfast cereals”
- Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice321 kcal
- Cereal, ready to eat, Shredded Wheat, Barbara's Bakery322 kcal
- Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice316 kcal
- Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post324 kcal
- Cereal, ready to eat, Raisin Bran, Kellogg's314 kcal
- Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills328 kcal
- Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's331 kcal
- Cereal, ready to eat, Raisin Bran, Post308 kcal
- Cereal, hot, cream of wheat, instant: whole grain, dry333 kcal
- Cereal, ready to eat, Shredded Spoonfuls, Barbara's Bakery337 kcal
- Cereal, ready to eat, Heritage Flakes, Nature's Path341 kcal
- Cereal, hot, oats (oatmeal), porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers343 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.