Protein content
A 1 cup serving of grape-nuts contains 13 g of protein - a good source of protein, about 26% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1 cup (116 g) |
|---|---|
| Protein per serving | 13 g |
| Protein per 100 g | 11.2 g |
| Calories per serving | 419 kcal |
| Protein density | 12% of calories |
| Share of 50 g Daily Value | 26% |
| Protein quality | Incomplete protein |
| Category | Grains |
| Food type | Prepared / processed |
| USDA record | FoodData Central #171647 |
A typical 1 cup serving of grape-nuts contains 13 grams of protein (11.2 g per 100 g), which makes it a good source of protein. That covers roughly 26% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 12% of the calories in grape-nuts come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 111 grains in the database, grape-nuts ranks 2nd by protein per serving, and 276th out of all 796 foods on the site. Set against protein-fortified spaghetti, another grain entry in the database, a serving carries about 0.6 g more protein (protein-fortified spaghetti has 12.4 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by volume at 116 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Very dense, so a level cup weighs far more than a cup of flakes.
Source: USDA FoodData Central #171647 - "Cereals ready-to-eat, POST, GRAPE-NUTS Cereal" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Grape-Nuts has 11.2 g of protein per 100 g. A typical 1 cup serving (116 g) provides 13 g.
No. Grape-Nuts is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 cup serving of grape-nuts contains 13 g of protein, about 26% of the 50 g reference Daily Value.
Grape-Nuts is a good source of protein, and about 12% of its calories come from protein, which makes it more of an energy food than a protein food. Set against protein-fortified spaghetti, another grain entry in the database, a serving carries about 0.6 g more protein (protein-fortified spaghetti has 12.4 g per 1 cup cooked).
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