Food guide

Grape-Nuts

Grape-Nuts is a staple grain, bread or cereal that supplies everyday energy.

Whole GrainsPlant-Based

Grape-Nuts, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of grape-nuts for fair comparison. Typical serving: 30 g — 108 kcal per 30 g serving.

Nutrition information for Grape-Nuts
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	360 kcal	108 kcal	100 kcal
Protein	11.3 g	3.4 g	3.1 g
Carbohydrate	80.7 g	24.2 g	22.4 g
Fat	1.7 g	0.5 g	0.5 g
Fibre	13 g	3.9 g	3.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of grape-nuts, with a typical serving and FDA Daily Value for adults.

Micronutrients for Grape-Nuts
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0.1 mg	0.03 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.62 mg	0.19 mg	4%
Vitamin K	2 µg	0.6 µg	2%
Thiamin	0.65 mg	0.2 mg	54%
Riboflavin	0.12 mg	0.036 mg	9%
Niacin	8.6 mg	2.6 mg	54%
Vitamin B6	0.86 mg	0.26 mg	51%
Folate	573 µg	172 µg	143%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.87 mg	0.26 mg	17%
Choline	31.9 mg	9.6 mg	6%
Minerals
Calcium	32 mg	9.6 mg	2%
Iron	28 mg	8.4 mg	156%
Magnesium	124 mg	37.2 mg	30%
Phosphorus	467 mg	140 mg	37%
Potassium	400 mg	120 mg	9%
Sodium	465 mg	140 mg	20%
Zinc	2.1 mg	0.63 mg	19%
Selenium	9.1 µg	2.7 µg	17%
Copper	0.34 mg	0.1 mg	38%
Manganese	3.2 mg	0.96 mg	139%

Source: USDA FoodData Central — Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat grape-nuts?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Grape-Nuts is a staple grain, bread or cereal that supplies everyday energy.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Beans, Eggs, Vegetables.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.