King Vitaman has 381 kcal per 100 g. A standard cereal serving is 30–40 g, though most people pour 50–80 g. At 825 mg sodium per 100 g, two bowls contribute significantly to daily sodium.
How should I track Quaker, King Vitaman?
Quaker, King Vitaman is high in iron. The key to tracking Quaker, King Vitaman is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.