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Cereal flakes (w/ milk and fruit) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Cereal flakes (w/ milk and fruit) consist of 3% fat, 3% protein, 16% carbs, 1.1% fiber and 76% water. With 102 of calories per 100g it's 40% lower than other foods in Breakfast cereals. In total 26.47% of the calories in Cereal flakes (w/ milk and fruit) come from fat, 11.76% from protein and 62.75% from carbohydrates.

  • high GI Glycemic Index: 70
  • high carb 24g carbohydrates per portion
  • moderate GL Glycemic Load: 16.8
  • moderate Fructose
  • high Gluten
  • high Lactose

Can you eat Cereal flakes (w/ milk and fruit) for a low carb diet?

With 24g of carbs and a Glycemic Load of 16.8 in a portion of 150g, Cereal flakes (w/ milk and fruit) should be avoided for a ketogenic or low-carb diet. It contains moderate amounts of Fructose, is high in Gluten and is high in Lactose.

Cereal flakes (w/ milk and fruit) nutrition facts & data

Nutrition facts
per 100g
Cereal flakes (w/ milk and fruit)
avg Breakfast cereals[1]
Calories (kcal) 102 257.3
Fat (g) 3 5.7
Protein (g) 3 7.1
Carbohydrates (g) 16 41.3
Mono- & Di-Saccharides (g) 11 41.3
Polysaccharides (g) 5 41.3
Fibers (g) 1.1 5.1
Sodium (mg) 30 96
Water (g) 76 38.5
[1] average of Breakfast cereals

Breakdown in percent (%) of total calories

An average portion size (150g) of Cereal flakes (w/ milk and fruit) contains

  • 153 Calories
  • 4.5g of Fat
  • 4.5g of Protein
  • and 24g of Carbs
  • 45mg of sodium - 3% of the RDA for sodium.
  • 30mg of Magnesium, that covers 9.38% of the recommended daily allowance (RDA) for Magnesium.
  • 0.75mg of Zinc - 7.5% of the RDA for Zinc.
  • 0.6mg of Iron - 5% of the RDA for Iron.
  • 270mg of Potassium - 6.75% of the RDA for Potassium.
  • 9mg of Vitamin C - 8.57% of the RDA for Vitamin C.
  • 0.45mg of Vitamin B12 - 15% of the RDA for Vitamin B12.

For every gram of carbs in Cereal flakes (w/ milk and fruit) you get

  • 0.19 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Breakfast cereals have on average 0.17g of proteins per 1 gram of carbs.
  • 0.19 grams of fat (total average 0.66g, other foods in Breakfast cereals 0.14g)
  • 0.07 grams of fibers (total average 0.13g, other foods in Breakfast cereals 0.12g)

Nutrient distribution per gram

What vitamins are in Cereal flakes (w/ milk and fruit)?

Vitamins
per 100g
Cereal flakes (w/ milk and fruit)
avg[1]
Vitamin C (mg) 6 3.4
Vitamin E (mg) 0.2 1.6
Vitamin B1 / Thiamine (mg) 0.07 0.2
Vitamin B2 (mg) 0.13 0.1
Vitamin B6 (mg) 0.09 0.1
Vitamin B9 / Folate (μg) 15 25.1
Vitamin B12 (μg) 0.3 0.1
Retinol (μg) 20 9.1
beta-Carotene (μg) 20 37.1
[1] average of Breakfast cereals

Is Cereal flakes (w/ milk and fruit) rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (150g) for Cereal flakes (w/ milk and fruit) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Cereal flakes (w/ milk and fruit)

Minerals
per 100g
Cereal flakes (w/ milk and fruit)
avg[1]
Magnesium (mg) 20 64.7
Zinc (mg) 0.5 1.6
Sodium (mg) 30 96
Calcium (mg) 80 55.2
Iron (mg) 0.4 2.2
Potassium (mg) 180 291.5
Phosphorus (mg) 85 186.9
[1] average of Breakfast cereals

Is Cereal flakes (w/ milk and fruit) high in minerals?

info

Again, for every mineral contained in Cereal flakes (w/ milk and fruit) we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates in Cereal flakes (w/ milk and fruit)

16% of Cereal flakes (w/ milk and fruit) are carbs, per serving (150g) that is 24g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Cereal flakes (w/ milk and fruit)
avg[1]
Monosaccharides (g) 11 9.1
Polysaccharides (g) 5 31.2
Total carbs (g) 16 41.3
[1] average of Breakfast cereals

How high is the Glycemic Index and the Glycemic Load for Cereal flakes (w/ milk and fruit)?

The Glycemic Index of Cereal flakes (w/ milk and fruit) is 70, which would be considered as high. The Glycemic Load in a normal serving is 16.8 and can be regarded as moderate.

Allergens in Cereal flakes (w/ milk and fruit)

  • is high in Gluten
  • is high in Lactose
  • moderate amounts of Fructose

Fatty acids and cholesterol in Cereal flakes (w/ milk and fruit)

Of the 3g total fat per 100g, 1.6g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.7g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 5mg.

Alternative and similar foods to Cereal flakes (w/ milk and fruit)