Cereal, ready to eat, Kashi: puffed, Kashi

Canadian Nutrient File (Health Canada) · CNF 2026 · food code 1348 · checked 28 Oct 2026

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

250 ml (20.1 g) of Cereal, ready to eat, Kashi: puffed, Kashi has 16 g carbohydrate, 2.0 g fiber and no Health Canada figure for total sugars, according to the Canadian Nutrient File (Health Canada).

How much?

− Quantity +

Unit 250 ml (20.1 g) 100 ml (8 g) 175 ml (14.1 g) 30 g (30 g) 15 g (15 g) grams (g) ounces (oz)

Figures are for 1 × 250 ml = 20.1 g.

How many carbs in each measure?

Measure	Carbs	Carb choices
250 ml (20.1 g)	16 g	1
100 ml (8 g)	6.4 g	½
175 ml (14.1 g)	11 g	½
30 g (30 g)	24 g	1½
15 g (15 g)	12 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 80 kcal
• Protein 3.0 g
• Saturated fat 0.0 g
• Sodium 0 mg
• Potassium Kidney 59 mg
• Phosphorus Kidney 44 mg

Other forms of cereal

• Cereal, ready to eat, Kashi: honey puffed, Kashi 25 g carbs 250 ml 83 g per 100 g
• Cereal, ready to eat, Puffed Wheat, Quaker 9.9 g carbs 250 ml 78 g per 100 g
• Cereal, ready to eat, Puffed Wheat, Safeway 12 g carbs 250 ml 73 g per 100 g
• Cereal, ready to eat, Kashi: GoLean Crunch, Kashi 42 g carbs 250 ml 71 g per 100 g
• Cereal, oat bran, ready-to-eat 55 g carbs 1 cup 68 g per 100 g
• Cereal, ready to eat, Life, Quaker 36 g carbs 250 ml 79 g per 100 g
• Cereal, ready to eat, 100% Bran, Post 49 g carbs 250 ml 77 g per 100 g
• Cereal, ready to eat, Honeycomb, Post 20 g carbs 250 ml 85 g per 100 g

From the blog

• Reading Nutrition Labels for Carbs: Serving Size, Total Carbohydrate, Fiber and Sugars 6 min read
• What Is a Carb Choice? Counting Carbs in Portions, Not Just Grams 5 min read
• Eggs and Diabetes: Almost No Carbs, and an Unsettled Heart Question 5 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 Added sugars and glycemic index are not shown: the food composition datasets we use do not publish them.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.