Calories in Harmony Low-fat nutritional cereal for women vanilla almond oat

How many calories should you eat?

Nutrition Facts Harmony Low-fat nutritional cereal for women vanilla almond oat

Amount Per 1.25 cups
Calories 200 Kcal (837 kJ)
Calories from fat 9 Kcal
% Daily Value*
Total Fat 1g 2%
Sodium 350mg 15%
Potassium 90mg 2%
Total Carbs 44g 15%
Sugars 13g 52%
Dietary Fiber 2g 8%
Protein 5g 10%
Vitamin C 37.5mg 63%
Vitamin A 0.3mg 10%
Iron 7.5mg 42%
Calcium 600mg 60%

* 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: 3.7, PointsPlus: 5, SmartPoints: 7
    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 15% 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
  • 5 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.
  • More than 8% daily fiber!
    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 good source of protein
    For many vegans and vegetarians, it's important to get enough protein.
    The product you've just scanned will provide you with 10% or more of your daily protein requirement.
    If you're a vegan having trouble meeting your protein needs, try nuts and beans.
    Sprinkling nuts onto any dish is a quick, easy and nutritious solution.
    Try adding beans in places you might not normally eat them.
    Add beans to pasta dishes, stir fries and even salads.
    While meat alternatives like Tofu do provide a quick and easy protein intake, they should not be your only source of protein.
    Eat proteins from a variety of sources for best results.
  • Interested in getting more protein?
    Protein is important, but some of the protein you find in this product isn't exactly natural.
    The protein comes from one of the following sources:
    • milk protein concentrate
    • whey protein isolate
    • soy protein isolate
    While it's fine to get some of your protein from supplemented items, keep in mind that they are not "natural" sources
    and that it's not ideal to get protein only from processed goods.
    If you're looking for more protein, try beans, quinoa, nuts, seeds, peas and spinach & leafy greens.
    Not only do they have protein, they're filled with other vitamins and minerals.
  • Naturally high in Vitamin C
    You get real, natural easy absorbing Vitamin C from this product, not as a 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.
  • 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.


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

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Low-fat nutritional cereal for women vanilla almond oat Ingredients

Whole Wheat, Rice, Sugar, Corn Meal, Isolated Soy Protein, Corn Syrup, Calcium Carbonate, Crisp Rice (Rice Flour, Sugar, Malt and Salt), Rice Flour, Rolled Oats, Salt, Almond Pieces, Honey, Wheat Starch, Brown Sugar Syrup, Barley Malt Extract, Brown Sugar, Malt Syrup, Dried High Maltose Corn Syrup, Vitamin C (Sodium Ascorbate), Trisodium Phosphate, Vitamin E (Tocopheryl Acetate), Natural & Artificial Flavor, Zinc and Iron (Mineral Nutrients), a B Vitamin (Niacinamide), Vitamin B6 (Pyridoxine Hydrochloride), Vitamin HB1 (Thiamin Mononitrate), Vitamin B2 (Riboflavin), a B Vitamin (Folic Acid), Vitamin A (Palmitate), Walnut Meal, Nonfat Milk, Vitamin B12, Vitamin D. Freshness Preserved by Vitamin E (Mixed Tocopherols) and BHT. Contains wheat, soy, almond, walnut and milk ingredients.

% RDI of Main Nutrition Facts

of RDI* (200 calories) 0 g
  • Cal: 10 %
  • Fat: 1.5 %
  • Carb: 14.7 %
  • Prot: 10 %
  • 0%
    RDI norm*

Calories Breakdown

  • Carbs (85.9%)
  • Fat (4.4%)
  • Protein (9.8%)
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