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Classic breakfast cereal Calories
Typically refined grain-based breakfast cereal, carbohydrate-dominant
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Classic breakfast cereal (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 25.2 g of carbs, 2.1 g of protein, 0.5 g of fat and 1.1 g of fiber. Its 0.4 mg of B2 covers 28% of the Daily Value. Its glycemic index is 78 (high), so it raises blood sugar quickly.
Classic breakfast cereal Nutrition Facts
Selected: 1 cup (medium) · 30 g
114
KCAL / 30G
Carbs
25.2g
· 9% DV
Protein
2.1g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 7% · Fat 4%
Classic breakfast cereal nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 150 mg | 7% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 1.1 g | 4% |
| Protein | 2.1 g | 4% |
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 Classic breakfast cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 114 kcal |
| 1 cup (small) | 20 g | 76 kcal |
| 1 serving (small) | 25 g | 95 kcal |
| 1 pack (mini) | 30 g | 114 kcal |
| 1 serving (large) | 40 g | 152 kcal |
| 1 cup (large) | 45 g | 171 kcal |
| 2 cup (double) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
| 1 bottle (whole) | 375 g | 1425 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Classic breakfast cereal
Can you eat classic breakfast cereal without milk?
Yes, classic breakfast cereal can be eaten dry as a snack or sprinkled over yogurt. Without milk it stays crisp longer, but it is easier to eat quickly, so serve a portion in a bowl rather than eating straight from the box.
Is classic breakfast cereal a healthy breakfast?
Classic breakfast cereal can be part of breakfast, but it is usually made mainly from refined grains and is not very high in fibre. Pair it with fruit and a protein-rich food, such as yogurt, to make the meal more balanced.
How do you keep classic breakfast cereal crunchy in milk?
Add classic breakfast cereal to the milk just before eating. The cereal absorbs liquid and softens as it sits, so pouring milk over it in advance will make it lose its crunch.
How is classic breakfast cereal made?
Classic breakfast cereal is commonly made by turning milled grain into a dough, shaping it, and then cooking or toasting it. These manufacturing steps make it an ultra-processed food; the exact method varies between cereal types and brands.
Does classic breakfast cereal go with yogurt?
Yes, classic breakfast cereal works well with yogurt. Yogurt gives it a thicker base than milk, and adding fresh fruit or nuts can bring different textures; mix in the cereal just before serving to keep it crisp.
How should you store classic breakfast cereal after opening?
Keep classic breakfast cereal in a tightly sealed container in a cool, dry cupboard. Exposure to air and moisture makes it stale and soft; avoid storing it near a steamy kettle or other source of moisture.
Does classic breakfast cereal keep you full until lunch?
Usually not on its own. A refined-grain cereal that is low in fibre may leave you hungry sooner, so add a source of protein and fibre, such as Greek yogurt, nuts, or fruit.
Can classic breakfast cereal raise blood sugar quickly?
Yes, it can raise blood sugar quickly because it is typically made mostly from refined grains. If you have diabetes, follow your individual meal plan and consider what you eat with the cereal, rather than having it by itself.
Can you use classic breakfast cereal as a topping?
Yes, classic breakfast cereal can add crunch to yogurt, fruit, or a smoothie bowl. Add it at the end, just before eating, because moisture quickly softens the pieces.
Can you make classic breakfast cereal at home?
Yes, you can make a crunchy homemade cereal by baking rolled grains with seeds and a little oil. The result will differ from packaged classic breakfast cereal, which is shaped and cooked using industrial methods.
Classic breakfast cereal Vitamins & Minerals
Vitamins
B2
0.36mg · 28% DV
B1
0.3mg · 25% DV
B12
0.6µg · 25% DV
B3
3.9mg · 24% DV
Minerals
Iron
2.4mg · 13% DV
Manganese
0.24mg · 10% DV
Sodium
150mg · 7% DV
Zinc
0.6mg · 5% DV
Potassium ⭐
45mg · 1% DV
Classic breakfast cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Classic breakfast cereal
To burn the 114 calories in 1 cup (medium) (30 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 Classic breakfast cereal?
Classic breakfast cereal is a ready-to-eat grain-based breakfast, often made from shaped or toasted flakes and served with milk. Across many countries, it is a quick weekday option; people also add it to yogurt or top it with fresh or dried fruit. Recipes vary, so some cereals are lightly sweet while others have a plainer grain flavour.
The cereal is crisp when dry and softens as it sits in milk. Its nutrition is mainly carbohydrate-based: it provides 84 g of carbohydrate per 100 g. For a more filling bowl, pair it with milk or yogurt and add fruit or a small handful of nuts; check the portion, since a bowl can contain more than a small serving.
How Nutritious Is Classic breakfast cereal?
Nutrient density
Low
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
Low
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 Classic breakfast cereal Processed?
NOVA 4
Ultra-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 Classic breakfast cereal Contain Allergens?
Contains these allergens:
Which Diets Is Classic breakfast cereal Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Classic breakfast cereal Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.