Kashi go lean crunch (honey almond and flax)

per 1 cup serving

cal 200

total fat 4.5 g
polyunsturated 2g
monounstaurated 2g
cholesterol 0mg
sodium 140mg
potassium 260mg
total carbs 36g
dietary fiber 8g
soluble fiber 4g
insoluble fiber 4g
sugars 12g
protein 9g

this stuff is sweetend with honey
it says its got 500mg of ***** 3

how would this stuff be(w/o milk) for breakfast with a protien shake for those on the go mornings

its oatmeal w/almonds clustered up for cereal and that is all it is