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Rice Chex Nutrition

by
author image Natalie Stein
Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.
Rice Chex Nutrition
A bowl of Rice Chex cereal and milk. Photo Credit JaronRaben/iStock/Getty Images

Some of the Big G cereals from General Mills are Fiber One, Cheerios, Cinnamon Toast Crunch and the Chex cereals, including wheat, corn, chocolate, honey nut, multi-bran and rice. If you have gluten sensitivities and are looking for a gluten-free whole-grain breakfast cereal, you might want to consider the nutrients and calories in Rice Chex. A serving size is 1 cup, or 27 g.

Nutritional Overview

A serving of Rice Chex has 100 calories and no fat or cholesterol. According to the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services, high-sodium diets can increase your blood pressure and risk for stroke. The cereal has 240 mg sodium, or 10 percent of the daily value for sodium for someone on a 2,000-calorie diet. It has 2 g protein and 23 g total carbohydrates, including 1 g dietary fiber and 2 g sugars, which come from molasses and sugar.

Vitamins

Rice Chex provides 10 percent of the daily value for vitamin A, which KidsHealth.org notes is essential for healthy vision and a strong immune system. Thiamine, riboflavin, niacin and vitamin B6 help your body get energy by metabolizing food, and the cereal has 25 percent of the daily value for these vitamins. Vitamin B12 and folic acid help your body produce healthy red blood cells, and the cereal has 25 percent of the daily value for vitamin B12 and 50 percent of the daily value for folic acid. It also has 10 percent of the daily value for vitamin C and for vitamin D, which improves your body’s ability to absorb calcium from food.

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Minerals

According to the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services, children and women of childbearing age may be at risk for insufficient iron consumption, leading to iron-deficiency anemia. A serving of Rice Chex has 50 percent of the daily value for iron. It also has 10 percent of the daily value for calcium, an essential mineral for strong bones. The cereal has 25 percent of the daily value for zinc, 4 percent for phosphorus and 2 percent for magnesium.

Whole Grains

Whole grains provide vitamins, minerals and phytonutrients, and the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services state that eating more whole grains instead of refined grains may reduce your risk of developing cardiovascular disease. The whole grain contains the bran, germ and endosperm components of the grain kernel. All Big G cereals contain whole grains, and the first ingredient in Rice Chex is whole-grain rice.

Gluten-Free

People with celiac disease may have inflammation in their small intestines after eating gluten. Gluten is a protein in grains such as wheat, barley and rye. If you are following a gluten-free diet, focus instead on grains such as corn, quinoa, rice and buckwheat. The Mayo Clinic warns that if you are trying to follow a gluten-free diet, be sure to read labels to be sure that the food has never been in contact with gluten during the manufacturing process. Rice Chex is a gluten-free food.

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