Calories in Basic 4 Cereal

How many calories should you eat?

Nutrition Facts Basic 4 Cereal

Amount Per 1 cup
Calories 210 Kcal (879 kJ)
Calories from fat 27 Kcal
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0.5g 3%
Sodium 320mg 13%
Potassium 150mg 3%
Total Carbs 44g 15%
Sugars 14g 56%
Dietary Fiber 3g 12%
Protein 4g 8%
Vitamin A 0.3mg 10%
Iron 3.8mg 21%
Calcium 250mg 25%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Ingredients And Nutrition Overview

  • WeightWatchers Points: 3.9, PointsPlus: 6, SmartPoints: 8
    WeightWatchers Points are estimated by carbohydrates, fats, protein and fiber in product. They are not an affirmation of better quality or nutritional value of the product or its manufacturer. Only way to count for dieters. Less points are better.
    Read more at Weight watchers diet review
  • Salty! Has over 13% of the daily sodium max
    The average American consumes 5,000 mg of sodium daily — twice the recommended amount amount of 2400mg for healthy adults, this is 1 teaspoon of salt.
    For medical reasons many people should not exceed 1500mg of sodium.
    Surprisingly, you're responsible for only 15% of the sodium in your diet the bigger part - 75% of the sodium that you consume each day comes from processed foods, not home cooking or the salt shaker.
    Excess sodium intake increases the risk of high blood pressure, hypernatremia, hypertension, cardiovascular disease and other heart problems.
    Are these reasons enough to cut the sodium intake? No doubt!
  • Convert Salt tsps to Sodium mg easily
    Salt (NaCl) is not excactly sodium (Na).
    It is not right to use these terms as synonyms.
    The FDA recommended limit of sodium is 2,300 mg per day (or even less - about 1500 mg while one is on low sodium diets).
    This is much less than the weight of salt.
    (5,750 mg per day or 3,750 mg for low sodium diet) and not so convenient to calculate.
    Know how much sodium is in your salt - without a calculator:
    1/4 tsp salt = 600 mg sodium
    1/2 tsp salt = 1200 mg sodium
    3/4 tsp salt = 1800 mg sodium
    1 tsp salt = 2300 mg sodium
  • 6 tsp of sugars per serving
    This volume includes both naturally occurring from ingredients and specially added sugars.
    USDA tells us that last years each American consumed an average 130 pounds of caloric sweeteners per year!
    That works out to 30 tsp of sugars per day approximately 480 extra calories!
    Just to think: Eating just 200 more calories daily than your body requires for body functioning and exercise leads to a 20-pound weight gain in a year.
  • Great source of fiber! More than 12% daily!
    Eat more fiber. You've heard it many times. But why it is so good for your health?
    Dietary fiber is best known for its ability to make our digestion going right.
    So want to prevent or relieve constipation - eat more fiber!
    There are also other great health benefits as well, such as lowering your risk of diabetes, heart disease and cancer, and helping to maintain a healthy weight by helping to feel you full longer.
    The best source of fiber are fruits, vegetables, whole grains and legumes and not processed foods with added fiber.
  • A very good natural source of Iron
    You get real, natural easy absorbing Iron from this product, not as an artificial fortified ingredient.
    This is great! Let's try to get the best from the real food, because we get too much from artificial ingredients nowdays.
  • Controversial additive BHT present
    BHT (butylated hydroxytoluene) is primarily used as an antioxidant food additive, mainly to prevent oils and fats in foods from oxidizing and becoming rancid.
    It is GRAS in the US, but forbidden as food additive in Japan (since 1958), Romania, Sweden, and Australia.
    Some studies have shown that it is carcinogenic.
    Avoid it, there are foods available without this danger.


Corn Allergy, Gluten Allergy, Wheat Allergy, Tree Nuts Allergy, Soy Allergy, Milk Allergy, Lactose Allergy

How to burn 210 calories

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Cereal Ingredients

Corn Meal, Wheat Bran with Other Parts of Wheat, Whole Grain Barley, Whole Grain Oats, Sugar, Rice, Brown Sugar, Raisins, Crisp Rice (Rice Flour, Malt Extract, Sugar, Salt), Dried Dates, Almond Pieces, Calcium Carbonate, Walnut Pieces, Dried Cranberries, Salt, Corn Syrup, Glycerin, Corn Starch, Partially Hydrogenated Soybean and Cottonseed Oil, Malt Syrup, Trisodium Phosphate, Dextrose, Nonfat Milk, Dried High Maltose Corn Syrup, High Maltose Corn Syrup, Cultured Nonfat Milk Solids, Zinc and Iron (Mineral Nutrients), Vitamin C (Sodium Ascorbate), a B Vitamin (Niacinamide), Color Added, Vitamin B6 (Pyridoxine Hydrochloride),Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), a B Vitamin (Folic Acid), Artificial Flavor, Vitamin B12, Vitamin D, Wheat Flour. Color and Freshness Preserved by BHT.

% RDI of Main Nutrition Facts

of RDI* (210 calories) 236.6 g
  • Cal: 10.5 %
  • Fat: 4.6 %
  • Carb: 14.7 %
  • Prot: 8 %
  • 0%
    RDI norm*

Calories Breakdown

  • Carbs (80.4%)
  • Fat (12.3%)
  • Protein (7.3%)
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