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Packaged cereal product Calories
A processed cereal product, often made with refined grains, sugar, and sometimes added vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Packaged cereal product (30 g) has 98 calories. That works out to 327 calories per 100 g. It contains 17.7 g of carbs, 2.7 g of protein, 2.7 g of fat and 0.6 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Packaged cereal product Nutrition Facts
Selected: 1 cup (medium) · 30 g
98
KCAL / 30G
Carbs
17.7g
· 6% DV
Protein
2.7g
· 5% DV
Fat
2.7g
· 3% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 10% · Fat 23%
Packaged cereal product nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 135 mg | 6% |
| Total carbohydrate | 17.7 g | 6% |
| Fiber | 0.6 g | 2% |
| Protein | 2.7 g | 5% |
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 Packaged cereal product?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 98 kcal |
| 1 g | 1 g | 3 kcal |
| 1 tablespoon (small) | 5 g | 16 kcal |
| ½ cup (small) | 15 g | 49 kcal |
| 1 serving (medium) | 30 g | 98 kcal |
| 1.5 cup (large) | 45 g | 147 kcal |
| 2 cup (extra large) | 60 g | 196 kcal |
| 100 g | 100 g | 327 kcal |
Calculated from 327 calories per 100 g.
Frequently Asked Questions About Packaged cereal product
Is packaged cereal product a healthy breakfast?
Packaged cereal product is a processed food, often made with refined grains and sometimes added sugar; some varieties are fortified with vitamins and minerals. It can be part of breakfast, but pairing it with fruit and a protein-rich food makes the meal more balanced.
Does packaged cereal product raise blood sugar?
Yes, packaged cereal product can raise blood sugar, particularly when it is made with refined grains or contains added sugar. If you have diabetes, pair it with protein or fibre and follow your individual meal plan; a dietitian can help tailor portions.
Can packaged cereal product help with weight loss?
Packaged cereal product can fit into a weight-loss eating plan, but a large bowl or a sugary variety may be less filling than its portion suggests. Measure a serving rather than pouring freely, and add plain yogurt or fruit for more staying power.
What can you add to packaged cereal product to make it more filling?
Add plain Greek yogurt, milk, nuts, seeds, or fresh fruit to packaged cereal product. Protein from dairy and fibre from fruit or seeds can make the bowl more satisfying than cereal eaten on its own.
Does packaged cereal product contain added sugar?
Some packaged cereal product contains added sugar and some does not. Check the ingredients for sugar, syrup, honey, or other sweeteners; a product can taste sweet even when the front of the pack does not make the amount obvious.
How should packaged cereal product be stored after opening?
Keep packaged cereal product in an airtight container in a cool, dry cupboard after opening. Moisture makes crisp pieces go stale, so fold or seal the inner bag tightly and avoid storing it near steam or a sink.
Can packaged cereal product be eaten without milk?
Yes, packaged cereal product can be eaten dry as a snack or sprinkled over yogurt. Dry cereal is easy to overeat straight from the bag, so put a portion in a bowl instead of snacking from the package.
Is packaged cereal product a good choice before a workout?
Yes, packaged cereal product can provide carbohydrates before a workout, especially when you want a quick, convenient bite. A very sugary bowl may not suit everyone, so choose a portion that feels comfortable and allow time to digest.
Is packaged cereal product healthier than oatmeal?
Usually, plain oatmeal is less refined and contains more fibre than many packaged cereal products, especially sweetened varieties. Fortification can give some packaged options added vitamins and minerals, so the comparison depends on the specific cereal and oats.
Why does packaged cereal product get soggy in milk?
Packaged cereal product gets soggy because flakes and puffed pieces absorb milk, weakening their crisp structure. Pour the milk just before eating, or add the cereal to the bowl in small batches if you want it to stay crunchy.
Packaged cereal product Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
Folate
54µg · 14% DV
B2
0.15mg · 12% DV
B1
0.14mg · 12% DV
Minerals
Iron
2.4mg · 13% DV
Manganese
0.24mg · 10% DV
Selenium
5.4µg · 10% DV
Copper
0.08mg · 9% DV
Sodium
135mg · 6% DV
Potassium ⭐
66mg · 2% DV
Packaged cereal product Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Packaged cereal product
To burn the 98 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 Packaged cereal product?
A packaged cereal product is a broad category of grain-based breakfast foods, such as flakes, puffs or clusters, commonly made from ingredients like wheat, corn, oats or rice. Depending on the type, it may also contain sweeteners, dried fruit, or added vitamins and minerals.
It is often eaten with milk or yoghurt for breakfast, or sprinkled over fruit; in many places it also makes a quick snack. Its nutritional profile varies by recipe, but this product provides 9 g of protein and 2 g of fibre per 100 g. Pairing it with plain yoghurt or milk and fresh fruit can make a more substantial bowl. If your chosen variety is sweetened, you may prefer to skip extra sugar or syrup.
How Nutritious Is Packaged cereal product?
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
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 Packaged cereal product 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 Packaged cereal product Contain Allergens?
No known major allergens
Which Diets Is Packaged cereal product Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Packaged cereal product Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.