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Serving size is important when counting fat, carbs, or calories. Be sure you get familiar with the portion sizes for which the producer gives the food counts.
Buy a food scale and measure your food until you become familiar with an actual portion size.
Keep in mind that most American dinnerware is HUGE by most standards. That cereal bowl you are filling up could contain two, three, or even four portions!
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Cereal Type
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Serving Size
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Calories
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Fat (grams)
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| 100% Bran (Nabisco) |
1 oz |
70 |
U/A |
| 100% Natural (Quaker) |
1 oz |
135 |
6 |
| 40% Bran Flakes (Kellogg's) |
1 oz (2/3 cup) |
90 |
1 |
| 40% Bran Flakes (Post) |
1 oz |
90 |
0 |
| All-Bran |
1 oz (1/3 cup) |
70 |
1 |
| Alpha Bits |
1 oz |
110 |
U/A |
| Apple Jacks |
1 cup |
110 |
U/A |
| Cap'n Crunch plain |
1 oz |
120 |
3 |
| Cap'n Crunch Crunchberries |
3/4 cup |
120 |
3 |
| Cap'n Crunch Peanut Butter Crunch |
3/4 cup |
127 |
4 |
Carnation Trail Mix
Suggested by K. |
9 oz pkg |
130 |
U/A |
| Cheerios |
1 oz |
110 |
2 |
| Cocoa Krispies |
3/4 cup |
110 |
U/A |
| Cocoa Puffs |
1 cup |
110 |
U/A |
| Cookie Crisp |
1 cup |
110 |
U/A |
| Corn Chex |
1 cup |
110 |
U/A |
| Corn Flakes (Kellogg's) |
1 oz |
110 |
0 |
| Count Chocula |
1 cup |
110 |
U/A |
| Cracklin' Oat Bran (Kellogg's) |
1/2 cup |
120 |
U/A |
| Cream of Wheat - instant type |
1 oz |
100 |
U/A |
| Cream of Wheat - baked apple/cinnamon |
1 oz |
130 |
U/A |
| Cream of Wheat - brown sugar/cinnamon |
1 oz |
130 |
U/A |
| Cream of Wheat - honey graham |
1 oz |
130 |
U/A |
| Crispix (Kellogg's) |
3/4 cup |
110 |
0 |
| Crispy Wheats and Raisins |
3/4 cup |
110 |
U/A |
CW Post granola
Suggested by K. |
1 oz |
130 |
U/A |
| Frankenberry |
1 cup |
110 |
U/A |
| Froot Loops |
1oz |
110 |
1 |
| Frosted Flakes (Kellogg's) |
3/4 cup |
110 |
U/A |
| Frosted Mini Wheats |
1 oz |
110 |
U/A |
| Fruit & Fibre |
1 oz |
90 |
U/A |
| Fruitful Bran (Kellogg's) |
3/4 cup |
110 |
U/A |
| Golden Grahams |
1 oz |
110 |
1 |
| Grape Nuts |
1 oz |
100 |
0 |
| Grape Nuts Flakes |
1 oz |
100 |
0 |
Heartland granola
Suggested by K. |
1/4 cup |
130 |
U/A |
| Honey Nut Cheerios |
1 oz |
105 |
1 |
| Honey Nut Crunch (Post) |
1 oz |
90 |
U/A |
| Honeycomb (Post) |
1 oz |
110 |
U/A |
| Kix |
1-1/2 cups |
110 |
U/A |
| Life |
2/3 cup |
105 |
U/A |
| Life, Cinnamon |
2/3 cup |
105 |
U/A |
| Lucky Charms |
1 oz |
110 |
1 |
| Nabisco Shredded Wheat |
1 biscuit |
90 |
U/A |
| Nabisco Spoon Size Shredded Wheat |
2/3 cup |
110 |
U/A |
| Nature Valley Granola |
1 oz |
125 |
5 |
Nature Valley Light & Crunchy granola
Suggested by K. |
1 pkg |
130 |
U/A |
Nature Valley Honey Nut granola
Suggested by K. |
1 pkg |
140 |
U/A |
| Oatmeal - Quaker Instant |
1 packet |
105 |
U/A |
| Oatmeal - Quaker - apple/cinnamon |
1 packet |
134 |
U/A |
| Post Toasties |
1 oz |
110 |
U/A |
| Product 19 |
1 oz |
110 |
0 |
Quaker 100% Natural cereal
Suggested by K. |
1/4 cup |
138 |
U/A |
| Raisin Bran (Kellogg's) |
1 oz |
90 |
1 |
| Raisin Bran (Post) |
1 oz |
85 |
1 |
| Rice Chex |
1-1/8 cup |
110 |
U/A |
| Rice Krispies |
1 oz |
110 |
0 |
| Shredded Wheat |
1 biscuit |
100 |
1 |
| Special K |
1 oz |
110 |
0 |
| Sugar Smacks |
1 oz |
105 |
1 |
| Super Sugar Crisp |
1 oz |
105 |
0 |
| Total |
1 oz |
100 |
1 |
| Total, Corn |
1 cup |
110 |
U/A |
| Trix |
1 oz |
110 |
0 |
| Wheat Chex |
2/3 cup |
100 |
U/A |
| Wheaties |
1 oz |
100 |
0 |
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