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Breakfast wheat cereal Calories
Fiber-rich whole-grain breakfast cereal
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Breakfast wheat cereal (35 g) has 128 calories. That works out to 365 calories per 100 g. It contains 27.1 g of carbs, 3.7 g of protein, 0.8 g of fat and 3.6 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Breakfast wheat cereal Nutrition Facts
Selected: 1 cup (medium) · 35 g
128
KCAL / 35G
Carbs
27.1g
· 10% DV
Protein
3.7g
· 7% DV
Fat
0.8g
· 1% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 11% · Fat 6%
Breakfast wheat cereal nutrition facts table · 1 cup (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.2 mg | 0% |
| Total carbohydrate | 27.1 g | 10% |
| Fiber | 3.6 g | 13% |
| Protein | 3.7 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Breakfast wheat cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 35 g | 128 kcal |
| 1 tablespoon (small) | 5 g | 18 kcal |
| ½ cup (small) | 18 g | 66 kcal |
| 0.75 cup (medium) | 25 g | 91 kcal |
| 1 serving (small) | 30 g | 110 kcal |
| 1 serving (large) | 45 g | 164 kcal |
| 1.5 cup (large) | 50 g | 183 kcal |
| 2 cup (extra large) | 70 g | 255 kcal |
| 100 g | 100 g | 365 kcal |
Calculated from 365 calories per 100 g.
Frequently Asked Questions About Breakfast wheat cereal
How do you eat breakfast wheat cereal?
Breakfast wheat cereal is usually eaten straight from a bowl with cold milk or yogurt. Add fresh fruit, nuts, or cinnamon for extra flavor; add the cereal just before serving if you want it to stay crunchy.
Is breakfast wheat cereal a healthy breakfast?
Breakfast wheat cereal made from whole grain wheat provides fiber and can be a convenient base for breakfast. Choose a plain version and pair it with milk or yogurt and fruit rather than relying on a heavily sweetened bowl.
Can breakfast wheat cereal be eaten with yogurt instead of milk?
Yes, breakfast wheat cereal works well with yogurt instead of milk. Yogurt makes a thicker, tangier bowl, while milk keeps the cereal looser; stir it in shortly before eating to control how soft the flakes become.
Does breakfast wheat cereal need to be cooked?
No, breakfast wheat cereal is generally ready to eat and does not need cooking. For a softer texture, pour warm milk over it and let it stand briefly; boiling it can make the flakes mushy.
How is breakfast wheat cereal different from oatmeal?
Breakfast wheat cereal is made from wheat, whereas oatmeal is made from oats, so they differ in flavor and texture. They can sometimes replace each other in a bowl, but they may absorb liquid differently and need different preparation.
Can you soak breakfast wheat cereal overnight?
Yes, soak breakfast wheat cereal in milk in a covered container in the refrigerator overnight. The flakes will soften by morning; for a crunchier result, keep the cereal separate and mix it in just before eating.
Does breakfast wheat cereal contain added sugar?
Some breakfast wheat cereal is plain, while other varieties have sugar or sweet flavorings added. The amount varies by product, so check the ingredient list if you want an unsweetened cereal; fruit can add sweetness to a plain bowl.
Is breakfast wheat cereal good for weight loss?
Breakfast wheat cereal can make a meal more filling because whole-grain wheat contains fiber, but it does not cause weight loss by itself. Sweetened toppings and large portions can make the meal more energy-dense.
Can breakfast wheat cereal raise blood sugar?
Yes, breakfast wheat cereal contains carbohydrates and can raise blood sugar. Eating it with plain yogurt or milk and nuts can make the meal more balanced; if you have diabetes, ask your healthcare professional about a suitable portion.
How should you store breakfast wheat cereal after opening?
Keep opened breakfast wheat cereal in a tightly sealed container in a cool, dry place. Moisture can make the flakes stale and soft; discard the cereal if you notice mold, insects, or an unusual smell.
Breakfast wheat cereal Vitamins & Minerals
Vitamins
B3
2.03mg · 13% DV
B1
0.15mg · 13% DV
Biotin
2.8µg · 9% DV
B6
0.11mg · 6% DV
Minerals
Manganese
1.09mg · 47% DV
Selenium
18µg · 33% DV
Phosphorus
121mg · 17% DV
Copper
0.13mg · 14% DV
Potassium ⭐
137mg · 4% DV
Sodium
4.2mg · 0% DV
Breakfast wheat cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast wheat cereal
To burn the 128 calories in 1 cup (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breakfast wheat cereal?
Breakfast wheat cereal is a wheat-based breakfast cereal, commonly served with milk or yoghurt. Its mild, grainy flavour and crisp texture work well with fresh fruit, nuts or seeds, whether you prefer a quick bowl or a more substantial breakfast.
In many places it is eaten cold with milk, while yoghurt makes a thicker, tangier base. It can also be sprinkled over fruit or yoghurt as a crunchy topping. The whole-grain version is notable for its fibre, with 10.2 g per 100 g. For a balanced bowl, pair it with yoghurt or milk and fruit, and adjust the portion to suit your appetite.
How Nutritious Is Breakfast wheat cereal?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breakfast wheat cereal Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breakfast wheat cereal Contain Allergens?
Contains these allergens:
Which Diets Is Breakfast wheat cereal Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breakfast wheat cereal Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.