Serving and Product Scope
This page covers the USDA record for ready-to-eat cereals, POST, Shredded Wheat n' Bran, spoon-size. The reference serving is 1.25 cups (59 g) of cereal. It describes the cereal as recorded in the database; milk, plant milk, fruit, nuts and sweeteners must be added separately when calculating a bowl.
Nutrition per 1.25 Cups (59 g)
The listed serving contains 210 calories, 47 g carbohydrate, 8 g dietary fiber, 7 g protein and 1.5 g total fat. It records 0.5 g total sugars, 0 g added sugar, 0 mg sodium and 0 mg cholesterol. Recorded micronutrients include 2.3 mg iron, 26 mg calcium, 231 mg potassium and 17.7 mcg folate.
Fiber and Carbohydrate in Context
The 47 g carbohydrate figure includes the cereal's 8 g fiber; total carbohydrate and fiber are separate fields and should not be confused with sugar. A half serving of about 29.5 g would be approximately 105 calories, 23.5 g carbohydrate, 4 g fiber and 3.5 g protein, assuming the cereal is portioned evenly. Add-ons change the bowl totals.
How to Build a More Complete Bowl
The cereal supplies carbohydrate, fiber and protein but very little fat. Milk or fortified plant milk, fruit, nuts or seeds can add calories and nutrients, so record the amount of each separately. The database values do not prove a health outcome or guarantee that every current package has the same formula; check the package label when the product, market or serving differs.
Storage and Dietary Fit
Keep dry cereal sealed in a cool, dry pantry to preserve texture and follow the package's best-by guidance. It is not a keto-style food because the listed serving contains 47 g carbohydrate. People with specific dietary needs should check the ingredient and allergen statement on the current package, especially because this cereal contains wheat.
🧊 Storage Guide
🏠
Counter
56–60 days
⚠️ Signs of
Spoilage:
- smell: Musty or rancid odors
- visual: Discoloration, visible mold
- texture: Clumping from moisture
- when to discard: Insect infestation, strong off‑odors
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.25 cup (1 NLEA serving)
(59.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 3.1400 | g |
| Energy | 339.0000 | kcal |
| Energy | 1416.0000 | kJ |
| Protein | 10.9300 | g |
| Total lipid (fat) | 2.0600 | g |
| Ash | 3.2200 | g |
| Carbohydrate, by difference | 80.6500 | g |
| Fiber, total dietary | 14.7000 | g |
| Total Sugars | 0.7500 | g |
| Calcium, Ca | 44.0000 | mg |
| Iron, Fe | 3.8700 | mg |
| Magnesium, Mg | 174.0000 | mg |
| Phosphorus, P | 418.0000 | mg |
| Potassium, K | 391.0000 | mg |
| Sodium, Na | 0.0000 | mg |
| Zinc, Zn | 3.1300 | mg |
| Copper, Cu | 0.0000 | mg |
| Selenium, Se | 8.2000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.2000 | mg |
| Riboflavin | 0.0800 | mg |
| Niacin | 5.2000 | mg |
| Vitamin B-6 | 0.0800 | mg |
| Folate, total | 30.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 30.0000 | µg |
| Folate, DFE | 30.0000 | µg |
| Choline, total | 23.1000 | mg |
| Vitamin B-12 | 0.0000 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 0.0000 | µg |
| Retinol | 0.0000 | µg |
| Carotene, beta | 0.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 0.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 236.0000 | µg |
| Vitamin E (alpha-tocopherol) | 1.0900 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 0.0000 | IU |
| Vitamin D (D2 + D3) | 0.0000 | µg |
| Vitamin D3 (cholecalciferol) | 0.0000 | µg |
| Vitamin K (phylloquinone) | 2.0000 | µg |
| Fatty acids, total saturated | 0.4300 | 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 | 0.4050 | g |
| SFA 18:0 | 0.0210 | g |
| Fatty acids, total monounsaturated | 0.3300 | g |
| MUFA 16:1 | 0.0140 | g |
| MUFA 18:1 | 0.3160 | g |
| MUFA 20:1 | 0.0000 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 1.2200 | g |
| PUFA 18:2 | 1.1660 | g |
| PUFA 18:3 | 0.0540 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.0000 | 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: 167715)
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