Bread, flakes and breakfast cereals

Cereal flakes from wholemeal wheat and rice, plain

Muesli mixes and breakfast cereals 382 kcal / 100 g FSVO V7.1

100 g of Cereal flakes from wholemeal wheat and rice, plain provides 382 kcal (1,620 kJ). Its composition stands out for its content of carbohydrates (80.7 g) and phosphorus (190 mg) per 100 g. This food belongs to the “Muesli mixes and breakfast cereals” category (“Bread, flakes and breakfast cereals” family) of the Swiss database.

The essentials for 100 g

Protein8.5 g 17%

Fat1.5 g 2%

Carbohydrates80.7 g 31%

Dietary fibre5.6 g 19%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	382 kcal (1,620 kJ)C	19%
Protein	8.5 gE	17%
Fat	1.5 gE	2%
of which saturated fat	0.3 gE	2%
of which polyunsaturated	0.8 gE	n/a
of which omega-3	0 gC	n/a
Carbohydrates	80.7 gE	31%
of which sugars	10.9 gE	12%
Dietary fibre	5.6 gE	19%
Water	3.7 gE	n/a
Alcohol	0 gE	n/a
Minerals
Calcium	22 mgA	3%
Iron	2.2 mgA	16%
Magnesium	53 mgA	14%
Phosphorus	190 mgA	27%
Potassium	260 mgA	13%
Sodium	230 mgA	10%
Zinc	1.7 mgA	17%
Vitamins
Vitamin D	0 µgE	0%
Vitamin B12	0 µgE	0%
Vitamin C	0 mgE	0%
Folate	19 µgA	9%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein17%

Fat2%

Carbohydrates31%

Dietary fibre19%

Phosphorus27%

Zinc17%

Iron16%

Magnesium14%

Potassium13%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Cereal flakes from wholemeal wheat and rice with chocolate	+ 0.4 g	− 5.1 g	− 26 kcal
vs Corn balls, crispy with honey	+ 2.6 g	± 0 g	+ 3 kcal
vs Cornflakes	+ 0.9 g	+ 0.3 g	+ 6 kcal
vs Puffed or extruded cereals with cocoa or chocolate	− 0.4 g	− 1.3 g	+ 2 kcal
vs Puffed rice, crispy	+ 2.2 g	± 0 g	− 3 kcal

Similar foods

Within the “Bread, flakes and breakfast cereals” family, selected by nutritional proximity (method v1.0).

Bread roll, white255 kcal

Weggli, bread roll made with butter309 kcal

Cereal flakes from wholemeal wheat and rice with chocolate408 kcal

Corn balls, crispy with honey379 kcal

Cornflakes376 kcal

Puffed or extruded cereals with cocoa or chocolate380 kcal

Puffed rice, crispy385 kcal

Corn flakes with sugar coated382 kcal

Frequently asked questions

How many calories in 100 g of Cereal flakes from wholemeal wheat and rice, plain?

100 g of Cereal flakes from wholemeal wheat and rice, plain provides 382 kcal, i.e. 1,620 kJ (FSVO data V7.1).

How much protein in 100 g of Cereal flakes from wholemeal wheat and rice, plain?

100 g provides 8.5 g of protein, i.e. 17% of the adult reference value (50 g).

What is the fat content of 100 g of Cereal flakes from wholemeal wheat and rice, plain?

100 g contains 1.5 g of fat, of which 0.3 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Cereal flakes from wholemeal wheat and rice, plain” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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