Frosted oat cereal with marshmallows
Nutrition facts per 100 g and per 0.75 cup (1 NLEA serving) · Breakfast Cereals
100 g of Frosted oat cereal with marshmallows provides 400 kcal, 7.1 g protein, 3.33 g fat and 84.7 g carbohydrate (4.3 g fiber). Per 100 g it is high in Vitamin B12 (220% DV), Folate (147% DV), Riboflavin (B2) (115% DV), Niacin (B3) (110% DV), Thiamin (B1) (110% DV). Note the Sodium (23% DV per 100 g).
Protein 7%Fat 8%Carbohydrate 85%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Vitamin B12: 5.29 µg per 100 g — 220% of the Daily Value. Other top sources →
- Folate: 587 µg per 100 g — 147% of the Daily Value. Other top sources →
- Riboflavin (B2): 1.5 mg per 100 g — 115% of the Daily Value. Other top sources →
- Niacin (B3): 17.6 mg per 100 g — 110% of the Daily Value. Other top sources →
- Thiamin (B1): 1.32 mg per 100 g — 110% of the Daily Value. Other top sources →
- Vitamin B6: 1.76 mg per 100 g — 104% of the Daily Value. Other top sources →
- Iron: 15 mg per 100 g — 83% of the Daily Value. Other top sources →
- Zinc: 7.94 mg per 100 g — 72% of the Daily Value. Other top sources →
Before you use this number
- Plant foods do not contain B12 naturally. Vitamin B12 occurs naturally only in foods of animal origin. Where a plant food shows any, it has been fortified — many breakfast cereals and nutritional yeasts are. People who eat no animal products are at higher risk of deficiency. Evidence: b12-11 · b12-04
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
- High-dose zinc supplements can cause copper deficiency. This applies to supplements, not to food. People who regularly take high doses of zinc, or use large amounts of zinc-containing denture cream, can develop copper deficiency, because zinc inhibits copper absorption. Evidence: cu-04
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
Energy and macronutrients
| Nutrient | per 100 g | per 0.75 cup (1 NLEA serving) (30 g) | % DV per 0.75 cup (1 NLEA serving) |
|---|---|---|---|
| Energy | 400 kcal | 120 kcal | |
| Protein | 7.1 g | 2.13 g | 4% |
| Total fat | 3.33 g | 1 g | 1% |
| Saturated fat | 0.62 g | 0.19 g | 1% |
| Monounsaturated fat | 1.1 g | 0.33 g | |
| Polyunsaturated fat | 1.28 g | 0.38 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 84.7 g | 25.4 g | 9% |
| Dietary fiber | 4.3 g | 1.29 g | 5% |
| Sugars (total) | 36.1 g | 10.8 g | |
| Water | 2.8 g | 0.84 g |
Vitamins
| Nutrient | per 100 g | per 0.75 cup (1 NLEA serving) (30 g) | % DV per 0.75 cup (1 NLEA serving) |
|---|---|---|---|
| Vitamin A (RAE) | 500 µg | 150 µg | 17% |
| Vitamin C | 20 mg | 6 mg | 7% |
| Vitamin D | 3.6 µg | 1.08 µg | 5% |
| Vitamin E | 0.45 mg | 0.14 mg | 1% |
| Vitamin K | 1.4 µg | 0.42 µg | 0% |
| Thiamin (B1) | 1.32 mg | 0.4 mg | 33% |
| Riboflavin (B2) | 1.5 mg | 0.45 mg | 35% |
| Niacin (B3) | 17.6 mg | 5.29 mg | 33% |
| Vitamin B6 | 1.76 mg | 0.53 mg | 31% |
| Folate | 587 µg | 176.1 µg | 44% |
| Vitamin B12 | 5.29 µg | 1.59 µg | 66% |
| Choline | 16.1 mg | 4.83 mg | 1% |
Minerals
| Nutrient | per 100 g | per 0.75 cup (1 NLEA serving) (30 g) | % DV per 0.75 cup (1 NLEA serving) |
|---|---|---|---|
| Calcium | 333 mg | 99.9 mg | 8% |
| Iron | 15 mg | 4.5 mg | 25% |
| Magnesium | 28 mg | 8.4 mg | 2% |
| Phosphorus | 141 mg | 42.3 mg | 3% |
| Potassium | 207 mg | 62.1 mg | 1% |
| Sodium | 533 mg | 159.9 mg | 7% |
| Zinc | 7.94 mg | 2.38 mg | 22% |
| Copper | 0.14 mg | 0.04 mg | 5% |
| Selenium | 14.6 µg | 4.38 µg | 8% |
Worth knowing
- Sodium is 533 mg per 100 g, 23% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 169039. Described in USDA as Cereals ready-to-eat, frosted oat cereal with marshmallows; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "0.75 cup (1 NLEA serving)" = 30 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd