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Cereal Calories
Popular breakfast food, often eaten with milk, fortified with 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 Cereal (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 24 g of carbs, 2.1 g of protein, 0.6 g of fat and 1.8 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Cereal Nutrition Facts
Selected: 1 cup (medium) · 30 g
114
KCAL / 30G
Carbs
24g
· 9% DV
Protein
2.1g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
1.8g
· 6% 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%
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 | 120 mg | 5% |
| Total carbohydrate | 24 g | 9% |
| Fiber | 1.8 g | 6% |
| 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 Cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 114 kcal |
| 1 tablespoon (small) | 8 g | 30 kcal |
| 1 piece (mini) | 15 g | 57 kcal |
| 1 cup (small) | 20 g | 76 kcal |
| 1 serving (medium) | 30 g | 114 kcal |
| 1 pack (small) | 40 g | 152 kcal |
| 1 cup (large) | 45 g | 171 kcal |
| 1 bottle (medium) | 50 g | 190 kcal |
| 2 cup (large) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Cereal
What is cereal made of?
Breakfast cereal is usually made from grains such as corn, wheat, oats, or rice that are processed into flakes, puffs, or other shapes. Some varieties are fortified with vitamins or fiber, so ingredients differ between products.
Is cereal better with milk or yogurt?
Either works: milk softens cereal, while yogurt makes a thicker bowl. Add either just before eating if you want the cereal to stay crunchy. Plain yogurt can also make a cereal breakfast more filling than cereal eaten by itself.
Is cereal a healthy breakfast?
Cereal can be a convenient breakfast, particularly when it provides fiber or is fortified with vitamins. Choose a less sugary variety and serve it with milk or yogurt and fruit for a more balanced meal, rather than relying on a sweet cereal alone.
Does cereal need to be cooked before eating?
No, most breakfast cereal is ready to eat straight from the package. It is usually served with milk or yogurt, and cooking it like porridge will make flakes or puffs soft. Check the package if the product gives different preparation instructions.
Can you eat cereal dry as a snack?
Yes, ready-to-eat cereal can be eaten dry as a snack. Keep in mind that it may be less filling on its own than cereal served with milk or yogurt, and sweetened varieties can make it easy to eat more than you intended.
How can you make cereal less sugary?
Choose a less sweet cereal and add fresh fruit, plain yogurt, or unsweetened milk for flavor. Mixing a sweet cereal with a plain one can also reduce the sweetness of each bowl without giving up the texture you enjoy.
What can you add to cereal to make it more filling?
Add milk or yogurt for protein, or top cereal with nuts or seeds for extra staying power. Fruit adds flavor and texture, too. These additions make a more substantial bowl than cereal eaten with nothing else.
Is cereal good for weight loss?
Cereal does not cause weight loss by itself. A measured bowl with milk or yogurt and fruit can fit into a weight-loss eating plan, while large portions or heavily sweetened varieties may make it harder to manage your overall intake.
Can cereal raise blood sugar?
Yes, cereal can raise blood sugar, particularly varieties made with refined grains or added sugar. Pairing a moderate portion with yogurt, milk, or nuts adds protein or fat to the meal. If you have diabetes, ask your care team how to choose and portion cereal.
How do you keep cereal crunchy after opening the box?
Transfer cereal to an airtight container or seal the inner bag tightly, then keep it in a cool, dry cupboard. Moisture makes cereal go soft, so avoid storing it near steam or leaving the package open between servings.
Cereal Vitamins & Minerals
Vitamins
B2
0.33mg · 25% DV
B12
0.6µg · 25% DV
B3
3.6mg · 23% DV
B6
0.36mg · 21% DV
Minerals
Manganese
0.6mg · 26% DV
Zinc
1.5mg · 14% DV
Iron
2.4mg · 13% DV
Phosphorus
90mg · 13% DV
Sodium
120mg · 5% DV
Potassium ⭐
60mg · 2% DV
Cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 Cereal?
Cereal is a ready-to-eat breakfast food made from grains such as corn or wheat, shaped into flakes, puffs or other crisp pieces. Some varieties are fortified with vitamins or contain added fibre, though ingredients and sweetness vary between products.
It is commonly served with cold milk, and fruit or yoghurt can make a bowl more substantial. In many countries it is a quick weekday breakfast; it is also eaten as a snack or with yoghurt. Cereal is mainly a source of carbohydrates, so check the variety if you prefer less sweetness, and pair it with nuts or yoghurt for a more filling meal.
How Nutritious Is 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 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 Cereal Contain Allergens?
Contains these allergens:
Which Diets Is 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
Cereal Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.