Cereal Nutrition Facts

Cereal nutrition facts

1 cup (enriched cornflakes) contains:

97 cal;
2 gm protein (incomplete);
.1 gm fat;
21 gm carbohydrate;
4 mg calcium;
11 30 mg phosphorus;
.35 mg iron;
251 mg sodium;
30 mg potassium;
.1 mg B-1;
.02 mg B-2;
.5 mg niacin;
4 mg magnesium.

The subject of much controversy as to their nutritional value, commercial packaged cereals are nevertheless entrenched in the American breakfast scene because of their convenience and the way they have of  getting people to consume some milk that they otherwise  might not. Besides all the artificial colorings, flavorings, and preservatives added (and whatever these may do to the body) packaged cereals are generally not the best .of nutritional bargains. For example, the cornflakes analyzed above provide only about one tenth of the recommended intake (20 gm) of protein for breakfast, many other packaged cereals provide even less, and in all of them the protein is incomplete. The quick cooking hot cereals provide perhaps three times as much incomplete protein as do cold cereals. Whole grained, old fashioned (longer cooking time), unrefined hot cereals are among the most nutritious of breakfast cereals, providing a higher  proportion of protein for growth, B vitamins for energy production, and minerals for bodily functions. If the germ has not been removed from these cereals, they can also provide some complete protein.

 Refining robs cereals of potassium, magnesium, vitamin E, B complex vitamins, and some proteins and other minerals in all about 20 nutrients. Amounts of some of these nutrients, usually B-1, B-2, iron, and niacin, are added back after processing and are usually noted in the list of ingredients on the package. The B-1 and B-2 help change sugar into energy the iron helps prevent iron deficiency anemia; and the niacin aids against canker sores and gum infections, as well as against some forms of depression, irritability, an insomnia.

To obtain the best nutritional value from breakfast cereals, compare the packages’ nutritional analyses, discounting  any analysis of the value of the milk used on the cereal. Do not be misled by cereals that advertise them selves as high energy (usually meaning that they have more carbohydrates or calories) and supernutritional  very often these have an analysis essentially the same as that of most other cereals. To increase the nutritional. value of packaged cereals, mix in some toasted wheat. germ; wheat germ, which can also be eaten by itself as a cereal, provides good amounts of complete protein an B vitamins, and vitamin E. Powdered milk can be added to cooked cereals before they are served, to increase the calcium, protein, and B-2 values, and wheat germ may be cooked with the cooked cereals. But don’t rely on cereals  exclusively for daily breakfast, since even the most healthful, whole grain cereal has a large proportion of carbohydrates, which the American diet certainly doesn’t need any more of.