Cereals ready-to-eat, POST, Honey Nut Shredded Wheat

Breakfast Cereals Ready-to-Eat Cereals

Post Honey Nut Shredded Wheat is a ready‑to‑eat whole grain breakfast cereal featuring ~220 calories per 1 cup (59 g serving) with ~6.3 g dietary fiber, ~5 g protein, and fortified micronutrients like iron and B‑vitamins. Its whole wheat base provides complex carbohydrates and fiber for sustained energy, though sugar content from added sweeteners is relatively high. This cereal can be part of a balanced morning meal when paired with milk or fruit and fits many healthy eating patterns.

⚡ Quick Facts

Calories
**220 kcal per 1 cup (59 g)**
Key Nutrient
6.3 g dietary fiber – supports digestion
Key Nutrient
5 g protein – contributes to satiety
Key Nutrient
49.3 g carbohydrates – primary energy source

💎 Key Nutrients

What Is Cereals ready-to-eat, POST, Honey Nut Shredded Wheat? Origin and Varieties

Cereals ready‑to‑eat, POST, Honey Nut Shredded Wheat is a branded breakfast cereal produced by Post Consumer Brands. It belongs to a family of shredded wheat cereals that date back over a century to the original shredded wheat biscuits popularized in the early 20th century. Traditional shredded wheat was patented and marketed as a simple, whole grain food consisting entirely of wheat — and its fully generic status was confirmed by the U.S. Supreme Court in 1938 after litigation over trademarks. ### Macronutrients - Carbohydrates (~49.3 g) are the main energy source, making up the bulk of calories. The cereal also contains ~12.2 g of total sugars, which include sugars added for flavor. This level of sugar is higher than plain whole grain cereals, so pairing it with protein or fat (e.g., nuts or yogurt) can help blunt postprandial glucose spikes. - Protein (~5 g) contributes to satiety but is modest compared to protein‑rich breakfasts like eggs or Greek yogurt. - Fat (~1.7 g) is minimal and predominantly unsaturated, reflecting the cereal’s grain‑rich composition and small amounts of added nut ingredients. ### Dietary Fiber and Carbohydrate Quality The nearly 6.3 g of dietary fiber — both soluble and insoluble — aids digestive health and slows the absorption of glucose into the bloodstream, which can support steady energy levels throughout the morning. Whole grain cereals with at least 3–5 g fiber per serving are associated with better glycemic control and digestive regularity than lower‑fiber diets. The fiber profile also compares favorably with many sugary cereals that often offer less than 2 g of fiber per serving. ### Vitamins and Minerals One advantage of fortified cereals is their micronutrient content: iron (~16.5 mg) and B‑vitamins such as folate (~100.3 mcg) and vitamin B12 (~1.5 mcg) contribute strongly to daily needs. Iron is essential for oxygen transport and cognitive performance, while folate and B12 support cellular metabolism and red blood cell formation. Potassium (~205.3 mg) and magnesium (~54.9 mg) further support electrolyte balance and energy metabolism. ### Comparison to Plain Shredded Wheat While plain shredded wheat cereals usually contain no added sugars and slightly higher fiber, the Honey Nut version trades simplicity for taste. Choosing between them depends on dietary goals: plain versions are better for minimal sugar intake, while the Honey Nut variant provides a more palatable start with fortification benefits.

❤️ Health Benefits

Supports Digestive Health

High dietary fiber increases stool bulk and feeds beneficial gut bacteria.

Evidence: moderate

Helps Meet Micronutrient Needs

Fortified iron and B‑vitamins contribute to daily micronutrient requirements.

Evidence: strong

May Support Heart Health

Whole grain consumption linked to lower cardiovascular risk factors.

Evidence: moderate

⚖️ Comparisons

Vs. Plain Shredded Wheat

Plain versions generally have less sugar and equal or higher fiber compared to Honey Nut.

Vs. Oatmeal

Oats often have higher soluble fiber (beta‑glucan) which is especially beneficial for cholesterol lowering.

Vs. Bran Flakes

Bran flakes often provide more total fiber but may have less fortification.

🧊 Storage Guide

⚠️ Signs of Spoilage:
  • smell: Off or stale odor
  • visual: Clumping (moisture), Discoloration
  • texture: Softened or chewy pieces
  • when to discard: Visible mold

👥 Special Considerations

elderly

Why: Supports digestive health common in older adults.

Recommendation: Good source of fiber.

athletes

Why: Provides carbohydrates for energy.

Recommendation: Can be part of pre‑training meal with protein.

children

Why: Fortified nutrients support growth.

Recommendation: Offer in age‑appropriate portions.

pregnancy

Why: Provides folate and iron important during pregnancy.

Recommendation: Can be included in a balanced diet.

breastfeeding

Why: Helps meet increased energy and nutrient needs.

Recommendation: Suitable for breakfast.

🔬 Detailed Nutrition Profile (USDA)

Common Portions

1.00 cup (1 NLEA serving) (59.00g)
Nutrient Amount Unit
Water 3.0000 g
Energy 373.0000 kcal
Energy 1561.0000 kJ
Protein 8.5000 g
Total lipid (fat) 2.9000 g
Ash 2.1000 g
Carbohydrate, by difference 83.6000 g
Fiber, total dietary 10.7000 g
Total Sugars 20.7000 g
Calcium, Ca 38.0000 mg
Iron, Fe 28.0000 mg
Magnesium, Mg 93.0000 mg
Phosphorus, P 274.0000 mg
Potassium, K 348.0000 mg
Sodium, Na 102.0000 mg
Zinc, Zn 2.5000 mg
Copper, Cu 0.3000 mg
Selenium, Se 40.9000 µg
Vitamin C, total ascorbic acid 0.0000 mg
Thiamin 0.6000 mg
Riboflavin 0.7000 mg
Niacin 8.5000 mg
Pantothenic acid 0.8260 mg
Vitamin B-6 0.8000 mg
Folate, total 170.0000 µg
Folic acid 128.0000 µg
Folate, food 42.0000 µg
Folate, DFE 259.0000 µg
Choline, total 20.0000 mg
Vitamin B-12 2.5000 µg
Vitamin B-12, added 2.5000 µg
Vitamin A, RAE 0.0000 µg
Retinol 0.0000 µg
Carotene, beta 4.0000 µg
Carotene, alpha 0.0000 µg
Cryptoxanthin, beta 0.0000 µg
Vitamin A, IU 7.0000 IU
Lycopene 0.0000 µg
Lutein + zeaxanthin 166.0000 µg
Vitamin E (alpha-tocopherol) 1.2000 mg
Vitamin E, added 0.0000 mg
Vitamin D (D2 + D3), International Units 0.0000 IU
Vitamin D (D2 + D3) 0.0000 µg
Vitamin K (phylloquinone) 1.5000 µg
Fatty acids, total saturated 0.4000 g
SFA 4:0 0.0000 g
SFA 6:0 0.0000 g
SFA 8:0 0.0000 g
SFA 10:0 0.0000 g
SFA 12:0 0.0000 g
SFA 14:0 0.0040 g
SFA 16:0 0.3360 g
SFA 18:0 0.0370 g
Fatty acids, total monounsaturated 1.2000 g
MUFA 16:1 0.0650 g
MUFA 18:1 1.1270 g
MUFA 20:1 0.0060 g
MUFA 22:1 0.0010 g
Fatty acids, total polyunsaturated 1.2000 g
PUFA 18:2 1.1250 g
PUFA 18:3 0.0730 g
PUFA 18:4 0.0000 g
PUFA 20:4 0.0020 g
PUFA 20:5 n-3 (EPA) 0.0000 g
PUFA 22:5 n-3 (DPA) 0.0000 g
PUFA 22:6 n-3 (DHA) 0.0000 g
Fatty acids, total trans 0.0000 g
Cholesterol 0.0000 mg
Alcohol, ethyl 0.0000 g
Caffeine 0.0000 mg
Theobromine 0.0000 mg

Source: USDA FoodData Central (FDC ID: 173894)

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