A 1 1/3 cup (39 g) serving of Apple Jacks has 150 calories, 13 g sugars, 2 g fiber, and added B-vitamins.
30 g pour
39 g serving
50 g bowl
Dry Snack Cup
- 25–30 g in a small cup
- Add a cheese stick
- Pair with fruit
Lower sugars
With Milk
- 3/4 cup dairy or soy
- Protein near 8 g
- Watch the pour
Balanced bowl
Blend Half And Half
- Mix with plain oats
- Keep flavor pop
- Trim added sugars
Trim sugars
Here’s a clear look at what you get in a bowl, how it compares by portion, and simple ways to fit it into a day that stays within added sugar limits. Straightforward, helpful, practical.
Apple Jacks Nutritional Facts Guide
The label serving is 1 1/3 cups, or 39 grams. That serving delivers 150 calories, 34 grams of carbs, 2 grams of fiber, 13 grams of total sugars all from added sugar, and 2 grams of protein. With 3/4 cup skim milk, calories land near 210 and protein rises to about 8 grams, thanks to the milk.
| Metric | Dry 39 g | 39 g + 3/4 c skim milk |
|---|---|---|
| Calories | 150 | 210 |
| Total Carbohydrate | 34 g | 43 g |
| Dietary Fiber | 2 g | 2 g |
| Total Sugars | 13 g | 23 g |
| Added Sugars | 13 g | 13 g |
| Protein | 2 g | 8 g |
| Sodium | 210 mg | 280 mg |
| Vitamin D | 2 mcg (10% DV) | 4.2 mcg (20% DV) |
| Iron | 4.5 mg (25% DV) | 4.5 mg (25% DV) |
This cereal is fortified. You’ll see B-vitamins, iron, and vitamin D on the panel. That fortification helps close gaps for nutrients that many people miss at breakfast. The flip side is sweetness: 13 grams of added sugar per serving equals about 26% of a 2,000-calorie day’s recommended cap from the Dietary Guidelines. If you pour heavy, that number rises quickly.
Label Ingredients And What They Mean
The base comes from corn and wheat flours, plus whole grain oat flour and oat fiber. The list also includes dried apples, cinnamon, and colors. A small amount of oil keeps texture crisp. You’ll also spot a short list of added vitamins and minerals such as niacin, thiamin, riboflavin, vitamin B6, folic acid, vitamin D3, vitamin B12, and reduced iron. The box declares wheat as an allergen.
Grains, Fiber, And Satiety
Each serving supplies 2 grams of fiber and a mix of whole-grain and refined flours. If you want more staying power, pair the bowl with milk or yogurt for extra protein, and add fruit or nuts for extra fiber and texture.
Sugar, Taste, And Daily Limits
Thirteen grams of added sugars per label serving land near one quarter of the daily limit on a 2,000-calorie pattern. Health groups set tighter targets for many adults. The American Heart Association suggests about 25–36 grams per day, depending on sex and energy needs. That means one full bowl can take a large share of your day’s added sugars.
Taste And Texture Cues
The rings are crisp and soften in milk. Cinnamon and apple sit upfront. Tart fruit like berries balances the sweetness.
Why People Overpour
Big bowls and wide rims make a label portion look small. Pour into a smaller cereal bowl or measure once with a kitchen scale to learn what 39 grams looks like. After two or three mornings, your eyes adjust and pouring by sight gets easier.
How Milk Choice Changes The Numbers
Skim adds minimal fat and bumps protein. Whole dairy lifts calories and saturated fat. Many soy milks add calcium and vitamin D; almond milk adds fewer calories but brings little protein. Check your carton and match it to your goals.
Portion Tips For Kids And Adults
For younger kids, start at 25–30 grams with milk and a side of fruit. Teens with high energy needs may want the label bowl or a mix with plain grains to keep sugars steadier. Adults who snack at night can save a small cup for that slot to avoid a second dinner.
How It Compares To Oats And Bran
Plain rolled oats carry no added sugars and more fiber per cup, though they take a few minutes to cook. Bran flakes bring more fiber per serving and lower sugars. If you like the apple-cinnamon taste, blend a small scoop of the sweet cereal into those plain bases for a flavor kick without the full sugar load.
Reading Ingredient Lists Quickly
On this box, sugar appears near the top of the list, which signals the sweet profile. The presence of whole grain oat flour and added oat fiber supports texture and a small fiber bump. Colors and flavors are listed near the end, which is typical for ready-to-eat cereal.
How To Build A Better Bowl
Add Protein Smartly
Milk bumps protein to roughly 8 grams. Greek yogurt does the same with a thicker texture. If you prefer non-dairy milk, choose options with at least 7–8 grams of protein per cup so the bowl stays satisfying.
Stretch Flavor With Fruit
Fresh apple slices or berries add volume and natural sweetness without raising added sugars. Frozen fruit works well in a chilled bowl and softens fast.
Vitamins, Minerals, And Label Percentages
The panel lists several B-vitamins at 20% DV per serving, plus iron at 25% DV and vitamin D at 10% DV dry. With milk, vitamin D and calcium jump. These values reflect a reference diet. Your needs may differ, but the numbers help compare cereals on the shelf.
Sodium And Serving Control
The dry serving carries 210 milligrams of sodium. That’s within a modest range for cereal. If you’re watching sodium, keep the pour close to the label amount and pick a lower-sodium milk.
Questions On Apple Jacks’ Nutrients
How Many Calories Are In A Regular Bowl?
A label bowl is 150 calories dry. With 3/4 cup skim milk it’s around 210. Whole milk pushes that higher; non-dairy varies by brand.
How Much Sugar Is In A Serving?
It’s 13 grams of added sugars per 39 grams of cereal. If you pour 50 grams, expect about 17 grams of added sugars.
Is There Any Fiber?
Yes—2 grams per serving. Pair with fruit or a higher-fiber mix-in if you want more.
Is It Fortified?
Yes—iron, several B-vitamins, and vitamin D appear on the panel. When served with milk, calcium and vitamin D climb.
Reading The Nutrition Panel Like A Pro
Start With Serving Size
The serving is 1 1/3 cups (39 g). If your pour is different, scale the numbers.
Scan Added Sugars
Look for the “Includes X g Added Sugars” line. This cereal lists 13 grams. Many people aim to keep daily added sugars under 50 grams on a 2,000-calorie pattern, in line with federal guidance.
Check Fiber And Protein
Fiber sits at 2 grams per serving, which is modest. Protein rises when you add dairy or soy milk.
Who Might Enjoy It
Kids like the flavor; adults often mix a small scoop with higher-fiber flakes; travelers use single-serve cups for predictability.
| Portion | Calories | Added Sugars |
|---|---|---|
| Light pour (30 g) | ~115 | ~10 g |
| Label bowl (39 g) | 150 | 13 g |
| Hefty bowl (50 g) | ~190 | ~17 g |
| Snack cup (25 g) | ~95 | ~8 g |
| Travel pack (42 g) | ~160 | ~14 g |
Breakfast Templates That Work
Fast Weekday Bowl
Measure 30–39 grams into a small bowl. Add milk or soy milk, a sliced apple wedge, and a teaspoon of chopped walnuts. That mix balances sweetness, brings texture, and helps you head into the morning feeling steady.
Practical Takeaway For Taste And Balance
If you enjoy the apple-cinnamon flavor, the best move is portion control and pairing. Use a smaller bowl, add milk for protein, and bring fruit or plain grains to round it out. Those small tweaks keep the experience fun while keeping sugars in check for you.
Nutrition data in this article come from the brand’s SmartLabel panel and federal dietary guidance linked above. Always check your box label, as formulas can change.