Natural whole grain wheat with barley cereal. Power from grains. Grains are loaded with carbohydrates -the body's main energy source The grains in Grape-Nuts help provide you with energy to start your day. And, Grape-Nuts delivers B vitamins, which help release energy from food. So, be ready for the challenges of the day, start off with a healthy whole grain breakfast that includes the unique, crunchy, delicious taste of Grape-Nuts. Nutrition Benefits: Heart healthy. Excellent source of whole grain, 33 g per serving. Excellent source of fiber, 7 g per serving. Diets rich in whole grain foods and Low in saturated fat and cholesterol may help reduce the risk of heart disease. Nutritionists recommend at least 3 servings of whole grain foods each day (about 16 g per serving or 48 g per day). Exchange: 2-1/2 Starch. Exchange calculations based on Choose Your Foods: Exchange Lists for Diabetes, copyright 2008 by the American Diabetes Association and the American Dietetic Association.