One 1 1/3-cup (39 g) serving lists 150 calories, 13 g sugars, and 2 g fiber on the Apple Jacks Nutrition Facts label.
Snack Pack
Dry Serving
With Skim
Dry Bowl
- 150 calories
- 13 g added sugars
- 2 g fiber
dry
With Milk
- 210 calories with skim
- ~8 g protein
- Calcium present
skim or 2%
Portion Tips
- Measure 1 1/3 cups
- Mix with bran cereal
- Add fruit or nuts
smart swaps
Apple Jacks Label: What The Numbers Mean
The panel lists a 39 g serving, equal to about 1 1/3 cups. Calories land at 150 for the dry portion, with 34 g carbohydrate, 13 g total sugars (all counted as added sugars), 2 g dietary fiber, 2 g protein, and 210 mg sodium. You also get iron and B vitamins from fortification, plus a small amount of potassium.
Right under the box stats you’ll find a second column that reflects 39 g cereal with 3/4 cup skim milk. That line shows 210 calories, small bumps in sodium and carbohydrate, and a jump in several vitamins and minerals thanks to dairy. These are the numbers many families see at the table.
| Nutrient | Per 39 g | With 3/4 Cup Skim |
|---|---|---|
| Calories | 150 | 210 |
| Total Carbohydrate | 34 g | 43 g |
| Total Sugars | 13 g | 23 g |
| Added Sugars | 13 g (26% DV) | 13 g (26% DV) |
| Dietary Fiber | 2 g (8% DV) | 2 g (8% DV) |
| Protein | 2 g | ~8 g |
| Sodium | 210 mg (9% DV) | 280 mg (12% DV) |
| Vitamin D | 2 mcg (10% DV) | 4.2 mcg (20% DV) |
| Iron | 4.5 mg (25% DV) | 4.5 mg (25% DV) |
| Potassium | 50 mg (0% DV) | 340 mg (6% DV) |
Values reflect the current box panel; serving size is 1 1/3 cup (39 g). The milk column uses 3/4 cup skim as shown on the label.
Serving Size And Label Rules
Cereal labels follow reference amounts that pair a cup measure with gram weight. That’s why this box lists 1 1/3 cups equaling 39 g. Dual-column panels appear when a common add-in like milk changes calories or %DV, so you can see both the dry serving and the bowl with milk side by side.
New to label reading? The FDA’s guide breaks down serving info, calories, and % Daily Value in clear steps: Nutrition Facts label basics.
Calories, Carbs, And Sugars
At 150 calories per 39 g, energy comes mostly from starch and sugar. The 34 g carbohydrate includes 13 g sugars, all counted as added sugars on the panel. That 13 g equals 26% of the daily value for people ages 4 and up. When you add milk, total sugars rise on the combined line because lactose is included there, while added sugars stay the same.
If you’re balancing sweetness with fiber, a fast scan is to compare grams of added sugars to grams of fiber on the box. Many dietitians aim for more fiber and fewer added sugars per serving in the breakfast aisle. The FDA page on added sugars explains how %DV connects to the daily cap.
Fiber, Protein, And Satiety
The dry serving brings 2 g fiber and 2 g protein. With milk, protein rises to roughly 8 g and minerals like calcium and potassium improve. If you want more staying power, pair the bowl with extra protein—Greek yogurt on the side or a small handful of nuts—without pushing the added sugars number.
Vitamins, Minerals, And Fortification
Fortified cereal contributes iron and B vitamins at dependable levels. Per serving you get 25% DV for iron and 20% DV for thiamin, riboflavin, niacin, B6, folate, and B12 on the dry line. The milk column lifts several of those further because dairy is also fortified. Vitamin D climbs from 10% to about 20% DV when paired with skim in the second column.
Ingredients Snapshot And Allergens
The first ingredients are a corn flour blend, sugar, and oat flour, followed by small amounts of oils, flavors, and color. A vitamin-mineral mix provides iron and B vitamins. The cereal contains wheat and may include oils from soy or coconut. Always check the allergen line and ingredient list on the box you have, since formulas can change between runs.
Label Tips For Common Goals
Keeping Added Sugars In Check
Stick to the 39 g pour, then round out breakfast with unsweetened sides. Fresh fruit lifts volume and fiber without raising added sugars on your daily tally. A small scoop of plain yogurt also brings protein.
Boosting Protein And Calcium
Go with dairy or a fortified milk alternative. One cup of 2% milk adds roughly 122 calories, around 8 g protein, and solid amounts of calcium and potassium. If you use lactose-free milk or soy milk, pick a carton with a clear panel listing calcium and vitamin D close to dairy values.
Fiber Upgrades
Two grams isn’t high. If you want more, team your bowl with raspberries or chia, or mix half with a bran cereal. Many adults aim for 25–38 g per day, so small boosts at breakfast help you get there without changing the flavor profile too much.
Portion Ideas And Calorie Math
Here are common builds drawn from label data. Your bowl might weigh a little less or more than the printed serving, so treat these as guides and use your measuring cup when you want precision.
| Build | Calories | Notes |
|---|---|---|
| Dry serving (39 g) | 150 | Label value |
| Serving + 3/4 cup skim | 210 | Dual column on box |
| Serving + 1 cup 2% milk | ~272 | 150 + ~122 from milk |
Reading %DV Like A Pro
%DV tells you how a serving contributes to a day’s target. On this panel, added sugars at 26% DV means one bowl uses about a quarter of that budget. Sodium at 9% DV on the dry line, or 12% with skim, leaves room to keep the rest of the day modest if you’re watching salt.
How It Compares On Your Shelf
Breakfast aisles are crowded with choices. If you want more fiber or less sugar at breakfast, compare panels across boxes. Look for cereals with at least 4 g fiber and fewer grams of added sugars than fiber, or close to it. That quick scan helps you sort options fast while keeping taste in play.
Bottom Line For Label Readers
The box spells out a moderate-calorie serving with reliable iron and B vitamins. The sugars number is clear, and the dual column shows what happens with milk. Use the panel to plan the rest of the meal: add protein, fold in fruit, and pour the portion size printed on the label for a steady start.