Is Grape Nuts Cereal Healthy?

You’ve seen boxes of Grape Nuts breakfast cereal on supermarket shelves. Is a bowl of Grape Nuts a good way to start the day? Find out the health and nutrition facts about this quick breakfast option.

The cereal aisle at most supermarkets are filled with brightly colored cereal boxes in all shapes and sizes – with some healthy selections and some containing more sugar than a candy bar. Still, breakfast cereal is easy to prepare and Americans aren’t willing to give up the convenience of shaking cereal into a bowl and adding a little milk. One popular breakfast cereal that’s been around since the turn of the century is Post Grape Nuts. This is a cereal that’s marketed as healthy, nutritious, and natural – but does it live up to its claims? Are Grape Nuts healthy?

Are Grape Nuts Healthy? What’s in Them?

Grape Nuts are made of wheat and barley, but the cereal has a nutty flavor which may have inspired its name. Other sources say the name came from the cereal’s resemblance to grape seeds. Nevertheless, there are no grapes or nuts in the box. This once very popular cereal has fallen in demand over the years. At one time, it was the seventh most popular cereal on the market. Now it commands only one percent of the cold cereal market.

Grape Nuts Nutrition Facts

In terms of nutrition, Grape Nuts Flakes has a good profile. A serving has only 110 calories with one gram of fat – and no saturated fat or hydrogenated oils. Grape Nuts Flakes has added sugar, but compared to many cold breakfast cereals, the amount is pretty reasonable at four grams. It has 24 grams of carbohydrates per serving – three of which are fiber – which brings the net carbs down to 21 grams. This is still high for people watching their carbohydrate intake, although it has a low glycemic index of fifteen. A single serving has three grams of protein. Keep in mind that regular Grape Nuts in the pellet form are higher in carbs (33 grams) with twice as much fiber – but the calories are double too.

Another benefit of Grape Nuts? It’s a good source of most vitamins and minerals. A single serving supplies almost half of a day’s requirement for iron and it’s a good source of vitamin A and most of the B vitamins. It even has 40 I.U. of vitamin D per serving – which is hard to find in foods. Post also claims that Grape Nuts is a good source of antioxidants – which isn’t surprising since it contains whole grain barley.

The Bottom Line?

Eating a bowl of Grape Nuts Flakes is a quick way to get the vitamins and minerals you need to start the day – if you don’t have time to cook hot, whole grain cereal. It’s a decent source of fiber and is low in fat and has a reasonable amount of sugar. It’s a little low in protein, so you may want to eat it with another protein source such as eggs.

Add fresh fruit such as strawberries or blueberries to a fresh bowl of Grape Nuts cereal for more antioxidants – and better taste. By itself, it can taste a little bland. Some people also microwave Grape Nuts cereal and eat it warm. If you enjoy the taste, you’re in luck. Grape Nuts is a relatively healthy way to start the day.


Nutrition Data website

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