Protein content
13 g of protein in 1 cup (116 g) of grape-nuts, or 3.1 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Protein per 100 kcal | 3.1 g |
|---|---|
| Protein per 100 g | 11.2 g |
| Protein per serving | 13 g in 1 cup (116 g) |
| Calories from protein | 12% |
| Protein to fat | 6.2 g per 1 g fat |
| Rank in grains, per 100 kcal | 66th of 111 |
| Rank of all foods, per 100 g | 417th of 796 |
| Share of 50 g Daily Value | 26% per serving |
| Protein quality | Incomplete protein |
One 1 cup, 13 g protein.
Every 100 kcal of grape-nuts brings 3.1 g of protein. On that measure it ranks 66th of the 111 grains in this database and 620th of all 796 foods on the site. Measured by weight instead, its 11.2 g per 100 g ranks 24th in its group.
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.
Weight for weight, grape-nuts has 6.2 g of protein for each gram of fat (11.2 g against 1.81 g per 100 g).
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 quoted here is measured by volume at 116 g, and it covers about 26% of the 50 g FDA Daily Value for protein.
Very dense, so a level cup weighs far more than a cup of flakes.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 11.2 g | 361 kcal |
| 1 cup (serving used here) | 116 g | 13 g | 419 kcal |
| 0.5 cup (1 NLEA serving) | 58 g | 6.5 g | 209 kcal |
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Related
Highest-protein grains per serving · Most protein-dense foods · Highest protein per 100 g
Head to head
Quick answers
11.2 g. The 1 cup serving used on this page weighs 116 g and so carries 13 g.
3.1 g. That figure divides its 11.2 g of protein per 100 g by its 361 kcal per 100 g, so it does not depend on serving size.
No. On its own, the protein in grape-nuts is short of at least one essential amino acid; other protein sources across the day fill the gap.
About 26%. One 1 cup serving has 13 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #171647 (Cereals ready-to-eat, POST, GRAPE-NUTS Cereal), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.