Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi

Canadian Nutrient File (Health Canada) · CNF 2026 · food code 5124 · checked 28 Oct 2026

≈ 2½ carb choices · 1 carb choice = 15 g carbohydrate

250 ml (42.9 g) of Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi has 34 g carbohydrate, 9.4 g fiber and 6.7 g total sugars, according to the Canadian Nutrient File (Health Canada).

How much?

− Quantity +

Unit 250 ml (42.9 g) 175 ml (30 g) 30 g (30 g) 100 ml (17.1 g) grams (g) ounces (oz)

Figures are for 1 × 250 ml = 42.9 g.

How many carbs in each measure?

Measure	Carbs	Carb choices
250 ml (42.9 g)	34 g	2½
175 ml (30 g)	24 g	1½
30 g (30 g)	24 g	1½
100 ml (17.1 g)	14 g	1
100 g	80 g	5½

Canadian Nutrient File (Health Canada) measures. 1 carb choice = 15 g carbohydrate, to the nearest half.

Also in this amount

• Calories 120 kcal
• Protein 3.9 g
• Saturated fat 0.3 g
• Sodium 81 mg
• Potassium Kidney 165 mg
• Phosphorus Kidney 129 mg

Other forms of cereal

• Cereal, ready to eat, Granola:with honey and almonds, Organics, President's Choice 60 g carbs 250 ml 69 g per 100 g
• Cereal, ready to eat, Granola: with raisins and almonds, Blue Menu, President's Choice 61 g carbs 250 ml 70 g per 100 g
• Cereal, ready-to-eat, amaranth flakes 29 g carbs 250 ml 71 g per 100 g
• Cereal, ready to eat, Corn Flakes, Kellogg's 26 g carbs 250 ml 87 g per 100 g
• Cereal, ready to eat, Frosted Flakes, Kellogg's 40 g carbs 250 ml 90 g per 100 g
• Cereal, ready to eat, Kashi: honey puffed, Kashi 25 g carbs 250 ml 83 g per 100 g
• Cereal, ready to eat, Spelt Flakes, Nature's Path 32 g carbs 250 ml 76 g per 100 g
• Cereal, ready to eat, Granola: with almonds, Rogers 79 g carbs 250 ml 67 g per 100 g

From the blog

• Tortillas and Diabetes: Corn vs Flour, Size, and What Research Says 5 min read
• What Is a Carb Choice? Counting Carbs in Portions, Not Just Grams 5 min read
• Fiber and Diabetes: What It Is, What Research Shows, and Where to Find It 6 min read

Figures are Canadian Nutrient File (Health Canada) values scaled from 100 g to the amount shown. “No data” means Health Canada publishes no value for this food — not that it contains none. Added sugars and glycemic index are not shown: the food composition datasets we use do not publish them. Contains information licensed under the Open Government Licence – Canada. Your own carbohydrate target is set with your care team.