Natural whole grain wheat with barley flakes. 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, delicious taste of Grape-Nuts. Nutrition Benefits: heart healthy; excellent source of whole grain 23 g per serving; Good source of fiber 3 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: 1-1/2 starch. Exchange calculations based on Choose Your Foods: Exchange Lists for Diabetes, copyright 2008 by the American Diabetes Association and the American Dietetic Association.