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Milk with cereal Calories
Combination of milk and cereal, a popular breakfast choice.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Milk with cereal (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 39 g of carbs, 6.4 g of protein, 4.4 g of fat and 3 g of fiber. Its 1 µg of B12 covers 42% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Milk with cereal Nutrition Facts
Selected: 1 cup (medium) · 200 g
220
KCAL / 200G
Carbs
39g
· 14% DV
Protein
6.4g
· 13% DV
Fat
4.4g
· 6% 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 71% · Protein 12% · Fat 17%
Milk with cereal nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0.02 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 39 g | 14% |
| Fiber | 3 g | 11% |
| Protein | 6.4 g | 13% |
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 Milk with cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 220 kcal |
| 1 pack (mini) | 40 g | 44 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 bottle (small) | 150 g | 165 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1 bottle (jumbo) | 330 g | 363 kcal |
| 2 cup (jumbo) | 400 g | 440 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Milk with cereal
Is milk with cereal a healthy breakfast?
It can be a convenient breakfast, especially when you choose whole-grain cereal with little added sugar. Milk adds protein, while fruit can provide freshness and variety; very sweet cereals make the meal less balanced.
What milk is best with cereal?
The best milk for cereal is one you enjoy and can drink comfortably. Dairy milk is a familiar choice, while lactose-free or plant-based alternatives also work; unsweetened options let the cereal’s own flavor come through.
Why does cereal get soggy in milk?
Cereal gets soggy in milk because it absorbs liquid and its crisp structure softens. The longer it sits, the softer it becomes, so pour the milk just before eating if you prefer a crunchier bowl.
Can you make milk with cereal the night before?
Yes, you can prepare milk with cereal ahead and keep it covered in the refrigerator overnight. The cereal will soften as it absorbs the milk, so store them separately if you want to keep the crunch.
Can you microwave milk with cereal?
Yes, you can microwave milk with cereal, but the cereal will soften quickly. For better control, warm the milk separately and pour it over the cereal afterward; use a microwave-safe bowl and stir before eating.
How can you keep cereal crunchy in milk?
To keep cereal crunchy in milk, add the milk immediately before eating and avoid leaving the bowl to stand. You can also serve the milk in a separate cup and dip each spoonful as you eat.
Can you eat milk with cereal if you are lactose intolerant?
Yes, milk with cereal can be made with lactose-free milk, which retains the familiar milky taste. Some people also tolerate certain alternatives, but check that the cereal itself suits your needs.
Does milk with cereal help with weight loss?
Milk with cereal does not cause weight loss on its own. A bowl made with an unsweetened, high-fiber cereal may be more filling than one made with a sugary cereal, and portion size also matters.
Can you use warm milk with cereal?
Yes, warm milk works with cereal, though it softens the pieces faster than cold milk. It is especially common with oats and other grains that are meant to be eaten warm.
How long can milk with cereal sit out?
Do not leave milk with cereal at room temperature for more than two hours; discard it if it has been left out longer. Refrigerate leftovers promptly, although the cereal will lose its crunch.
Milk with cereal Vitamins & Minerals
Vitamins
B12
1µg · 42% DV
B2
0.38mg · 29% DV
B5
0.9mg · 18% DV
Biotin
5µg · 17% DV
Minerals
Phosphorus
170mg · 24% DV
Calcium
220mg · 22% DV
Iodine
24µg · 16% DV
Iron
2.4mg · 13% DV
Potassium ⭐
240mg · 7% DV
Sodium
110mg · 5% DV
Milk with cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Milk with cereal
To burn the 220 calories in 1 cup (medium) (200 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 Milk with cereal?
Milk with cereal is a simple breakfast made by pouring milk over cereal flakes or muesli. The milk softens the cereal’s crisp texture and balances its sweetness; leave it to stand briefly if you prefer a softer bowl. It is commonly served cold for breakfast, and fruit makes an easy addition whether you are eating at home or on the go.
This combination is mainly a source of carbohydrates, with some protein from the milk. For a less-sweet bowl, choose plain wholegrain cereal and add fresh fruit to suit your taste.
How Nutritious Is Milk with 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 Milk with 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 Milk with cereal Contain Allergens?
Contains these allergens:
Which Diets Is Milk with 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
Milk with cereal Fat Profile
SATURATED
2.4g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.