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Breakfast cereal Calories
Typically processed grain-based breakfast cereal eaten with milk
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Breakfast cereal (30 g) has 114 calories. That works out to 379 calories per 100 g. It contains 25.2 g of carbs, 2.3 g of protein, 0.6 g of fat and 1 g of fiber. Its 0.4 mg of B2 covers 28% of the Daily Value. Its glycemic index is 81 (high), so it raises blood sugar quickly.
Breakfast cereal Nutrition Facts
Selected: 1 cup (medium) · 30 g
114
KCAL / 30G
Carbs
25.2g
· 9% DV
Protein
2.3g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 8% · Fat 5%
Breakfast cereal nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 190 mg | 8% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 1 g | 4% |
| Protein | 2.3 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 Breakfast cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 114 kcal |
| 1 tablespoon (shredded) | 8 g | 30 kcal |
| ½ cup (small) | 15 g | 57 kcal |
| 1 ounce (whole) | 28 g | 106 kcal |
| 1 serving (medium) | 30 g | 114 kcal |
| 1 pack (mini) | 35 g | 133 kcal |
| 1.5 cup (large) | 45 g | 171 kcal |
| 1 serving (large) | 45 g | 171 kcal |
| 2 cup (jumbo) | 60 g | 227 kcal |
| 100 g | 100 g | 379 kcal |
Calculated from 379 calories per 100 g.
Frequently Asked Questions About Breakfast cereal
How do you eat breakfast cereal with milk?
Breakfast cereal is commonly eaten with cold milk. Pour the milk over it just before eating to keep the pieces crunchy; letting it sit briefly makes the cereal softer.
Is breakfast cereal a healthy breakfast?
Breakfast cereal alone is not necessarily a balanced breakfast. Many commercial cereals are ultra-processed, and some provide little fibre; pairing a serving with milk or plain yogurt and fruit makes for a more varied meal.
Does breakfast cereal contain added sugar?
Some breakfast cereal contains added sugar or other sweeteners, while plainer varieties may not. The exact amount depends on the product, so its ingredient list and nutrition panel are the best way to tell.
Can you eat breakfast cereal with yogurt?
Yes, breakfast cereal can be eaten with yogurt. Add it just before serving to preserve its crunch, and top the bowl with fruit if you want extra flavour and texture.
Is breakfast cereal good for weight loss?
Breakfast cereal does not cause weight loss by itself. A bowl eaten alone may not be very filling, while adding milk or yogurt and fruit can make it a more satisfying meal.
How is breakfast cereal made?
Breakfast cereal is made by processing grains and shaping them into flakes or other pieces, which are then dried. Commercial breakfast cereals are typically ultra-processed; grains, sweeteners, and other ingredients vary by product.
Why does breakfast cereal get soggy in milk?
Breakfast cereal absorbs milk, so it softens as it sits. Add milk immediately before eating to keep it crunchy, or serve the milk on the side and dip each spoonful.
How should you store breakfast cereal after opening?
Store breakfast cereal in a tightly sealed container in a cool, dry place. Exposure to moisture makes the pieces lose their crunch, so avoid leaving the package open.
Can children eat breakfast cereal every day?
Children can have breakfast cereal, but relying on it alone every day offers little variety. For a more balanced breakfast, serve it with milk or yogurt and fruit, and rotate it with other breakfast foods.
Can people with diabetes eat breakfast cereal?
People with diabetes can include breakfast cereal if it fits their individual eating plan, but some varieties may raise blood sugar quickly. A doctor or dietitian can help choose an appropriate portion and pairing.
Breakfast cereal Vitamins & Minerals
Vitamins
B2
0.36mg · 28% DV
B1
0.33mg · 28% DV
B12
0.6µg · 25% DV
B3
3.99mg · 25% DV
Minerals
Iron
3.6mg · 20% DV
Manganese
0.33mg · 14% DV
Calcium
100mg · 10% DV
Sodium
190mg · 8% DV
Potassium ⭐
40mg · 1% DV
Breakfast cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 Breakfast cereal?
Breakfast cereal is a grain-based breakfast food, commonly served with milk. Products vary in shape, flavour and ingredients, but the crisp pieces are designed to be quick to portion and easy to eat, whether you have time for breakfast at home or need something simple before the day begins.
In many places it is eaten from a bowl with cold milk; it also works with yoghurt and fruit. Its nutritional profile is chiefly carbohydrate, with comparatively modest amounts of protein and fibre. For a more sustaining bowl, pair it with plain yoghurt or milk and add fresh fruit or nuts. Check the pack for serving guidance, since a typical portion can be smaller than a generously filled bowl.
How Nutritious Is Breakfast 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
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 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 Breakfast cereal Contain Allergens?
Contains these allergens:
Which Diets Is Breakfast 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
Breakfast cereal Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 23:1
Above the ideal 4:1 (23:1).
Compare Breakfast cereal
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Nutrition data compiled from USDA FoodData Central and scientific sources.