Is Honey Bunches of Oats with Almonds Healthy?
The answer depends on what you need from breakfast. In the USDA SR Legacy record, a 3/4-cup (32 g) serving has 131 calories, 6.4 g total sugars, 1.8 g fiber, 2.5 g protein, and 133 mg sodium. The cereal is fortified, including 10.8 mg iron in this historical serving, but its fiber and protein are modest. These figures describe dry cereal and do not include milk, yogurt, fruit, or other toppings.
Can It Fit a Weight-Loss Plan?
No single cereal determines weight change. A measured 32 g portion contributes 131 calories before add-ons. Because the serving has only 2.5 g protein and 1.8 g fiber, people comparing breakfast options may also want to count the calories and nutrients in milk or toppings and compare the complete meal rather than judging the cereal alone.
What the USDA Record Represents
This page uses USDA FoodData Central FDC 169859, an SR Legacy record. Its nutrient values are stored per 100 g and scaled to the USDA portion of 0.75 cup (32 g). Product recipes and labels can change, so use the package label for the exact cereal currently in your pantry.
🧊 Storage Guide
⚠️ Signs of
Spoilage:
- smell: Rancid or off smell
- visual: Discoloration, Insect presence
- texture: Clumping due to moisture
- when to discard: Mold growth, Unpleasant odor
🔬 Detailed Nutrition Profile (USDA)
Common Portions
0.75 cup (1 NLEA serving)
(32.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 2.9000 | g |
| Energy | 409.0000 | kcal |
| Energy | 1713.0000 | kJ |
| Protein | 7.7000 | g |
| Total lipid (fat) | 7.3000 | g |
| Ash | 2.3200 | g |
| Carbohydrate, by difference | 79.6000 | g |
| Fiber, total dietary | 5.5000 | g |
| Total Sugars | 20.0000 | g |
| Calcium, Ca | 35.0000 | mg |
| Iron, Fe | 33.8000 | mg |
| Magnesium, Mg | 61.0000 | mg |
| Phosphorus, P | 172.0000 | mg |
| Potassium, K | 211.0000 | mg |
| Sodium, Na | 417.0000 | mg |
| Zinc, Zn | 0.9000 | mg |
| Copper, Cu | 0.2000 | mg |
| Selenium, Se | 12.0000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 1.2000 | mg |
| Riboflavin | 1.3000 | mg |
| Niacin | 15.6000 | mg |
| Vitamin B-6 | 1.6000 | mg |
| Folate, total | 625.0000 | µg |
| Folic acid | 606.0000 | µg |
| Folate, food | 19.0000 | µg |
| Folate, DFE | 1049.0000 | µg |
| Choline, total | 21.4000 | mg |
| Vitamin B-12 | 4.7000 | µg |
| Vitamin B-12, added | 4.7000 | µg |
| Vitamin A, RAE | 680.0000 | µg |
| Retinol | 675.0000 | µg |
| Carotene, beta | 43.0000 | µg |
| Carotene, alpha | 28.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 2344.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 630.0000 | µg |
| Vitamin E (alpha-tocopherol) | 1.8600 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 125.0000 | IU |
| Vitamin D (D2 + D3) | 3.1000 | µg |
| Vitamin D3 (cholecalciferol) | 3.1000 | µg |
| Vitamin K (phylloquinone) | 3.1000 | µg |
| Fatty acids, total saturated | 0.8000 | g |
| SFA 4:0 | 0.0010 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0010 | g |
| SFA 13:0 | 0.0000 | g |
| SFA 14:0 | 0.0030 | g |
| SFA 15:0 | 0.0000 | g |
| SFA 16:0 | 0.6060 | g |
| SFA 17:0 | 0.0000 | g |
| SFA 18:0 | 0.1330 | g |
| SFA 20:0 | 0.0240 | g |
| SFA 22:0 | 0.0100 | g |
| SFA 24:0 | 0.0070 | g |
| Fatty acids, total monounsaturated | 4.0000 | g |
| MUFA 14:1 | 0.0000 | g |
| MUFA 15:1 | 0.0000 | g |
| MUFA 16:1 | 0.0160 | g |
| MUFA 17:1 | 0.0010 | g |
| MUFA 18:1 | 3.9560 | g |
| MUFA 20:1 | 0.0240 | g |
| MUFA 22:1 | 0.0030 | g |
| MUFA 24:1 c | 0.0000 | g |
| Fatty acids, total polyunsaturated | 2.1000 | g |
| PUFA 18:2 | 1.9740 | g |
| PUFA 18:3 | 0.1260 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:2 n-6 c,c | 0.0000 | g |
| PUFA 20:3 | 0.0000 | g |
| PUFA 20:4 | 0.0000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 21:5 | 0.0000 | g |
| PUFA 22:4 | 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 | 0.1000 | g |
| Cholesterol | 0.0000 | mg |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 169859)
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