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Fruit cereal Calories
Blend of cereals and dried/fresh fruits, high in fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fruit cereal (40 g) has 148 calories. That works out to 370 calories per 100 g. It contains 30.8 g of carbs, 2.9 g of protein, 1.3 g of fat and 3 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Fruit cereal Nutrition Facts
Selected: 1 cup (medium) · 40 g
148
KCAL / 40G
Carbs
30.8g
· 11% DV
Protein
2.9g
· 6% DV
Fat
1.3g
· 2% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 8% · Fat 8%
Fruit cereal nutrition facts table · 1 cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 3 g | 11% |
| Protein | 2.9 g | 6% |
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 Fruit cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 40 g | 148 kcal |
| 2 tablespoon (medium) | 15 g | 56 kcal |
| 1 cup (small) | 25 g | 93 kcal |
| 1 serving (medium) | 30 g | 111 kcal |
| 1 pack (mini) | 35 g | 130 kcal |
| 1 serving (large) | 50 g | 185 kcal |
| 1 cup (large) | 60 g | 222 kcal |
| 1 pack (jumbo) | 70 g | 259 kcal |
| 100 g | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Fruit cereal
What is fruit cereal made of?
Fruit cereal is a breakfast cereal combined with dried or sometimes fresh fruit. The exact mix varies, but it may include grains such as oats, wheat, or corn alongside pieces of fruit like raisins.
Is fruit cereal healthy?
Fruit cereal can provide fiber from its grains and fruit, making it a convenient breakfast option. Some varieties also contain added sugar, so compare ingredient lists and pair it with plain yogurt or milk for a more filling meal.
Can you eat fruit cereal with yogurt instead of milk?
Yes, fruit cereal works well with yogurt as well as milk. Yogurt gives it a thicker, tangier texture, while milk softens the cereal more quickly. Add the cereal just before eating if you want it to stay crunchy.
Does fruit cereal need to be cooked?
No, fruit cereal is generally ready to eat and does not need cooking. You can pour cold milk over it or add it to yogurt; if you prefer a warm breakfast, heat the milk separately before serving.
How is fruit cereal different from muesli?
Fruit cereal often includes crunchy, shaped cereal pieces mixed with fruit. Muesli is typically a mixture based on oats and dried fruit and is often less crunchy, though recipes and product names can overlap.
Does fruit cereal contain added sugar?
Some fruit cereal contains added sugar, while other varieties rely mainly on the sweetness of fruit. The amount and source vary by product, so check the ingredient list for sugar, syrups, or sweetened fruit if you want to limit added sugars.
Can fruit cereal help with weight loss?
Fruit cereal does not cause weight loss by itself. Its fiber may make breakfast more satisfying, but sweetened varieties can be easy to overeat. Pairing a measured serving with protein-rich yogurt can make a more filling meal.
How should you store fruit cereal after opening?
Keep fruit cereal in a tightly sealed container in a cool, dry place to protect its crunch. Once mixed with milk or yogurt, eat it promptly, since moisture quickly softens the cereal.
How do you make fruit cereal at home?
Mix plain cereal or oats with chopped dried fruit such as raisins or apricots to make fruit cereal at home. Add fresh fruit just before serving so it does not release moisture and soften the grains.
Can you eat fruit cereal dry as a snack?
Yes, fruit cereal can be eaten dry as a snack if its pieces are an appropriate size for you. It is also easy to combine with nuts or seeds, but keep the cereal sealed between servings so it stays crisp.
Fruit cereal Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B2
0.08mg · 6% DV
B3
0.88mg · 6% DV
B6
0.07mg · 4% DV
Minerals
Manganese
0.44mg · 19% DV
Iron
1.68mg · 9% DV
Phosphorus
48mg · 7% DV
Copper
0.05mg · 6% DV
Sodium
72mg · 3% DV
Potassium ⭐
84mg · 2% DV
Fruit cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fruit cereal
To burn the 148 calories in 1 cup (medium) (40 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 Fruit cereal?
Fruit cereal is a breakfast mix of cereal grains with pieces of dried or fresh fruit; the exact blend varies by product. It is usually eaten from a bowl with milk or yoghurt, and can also be sprinkled over porridge or yoghurt for added crunch. The fruit brings sweetness and a chewy contrast to the crisp grains, which soften as they stand in milk.
It is mainly carbohydrate-based, with fibre from the grains and fruit. For a more filling breakfast, pair a modest bowl with plain yoghurt or add nuts; if the mix is already sweet, there is usually no need to add more.
How Nutritious Is Fruit 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 Fruit 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 Fruit cereal Contain Allergens?
Contains these allergens:
Which Diets Is Fruit cereal Good For?
Vegan
— Not 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
Fruit cereal Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Compare Fruit cereal
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Nutrition data compiled from USDA FoodData Central and scientific sources.