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Whole Wheat Cereal Calories
High-fiber, whole grain breakfast cereal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Whole Wheat Cereal (40 g) has 136 calories. That works out to 340 calories per 100 g. It contains 28.8 g of carbs, 4.2 g of protein, 1 g of fat and 4.1 g of fiber. Its 1.5 mg of Manganese covers 66% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole Wheat Cereal Nutrition Facts
Selected: 1 cup (medium) · 40 g
136
KCAL / 40G
Carbs
28.8g
· 10% DV
Protein
4.2g
· 8% DV
Fat
1g
· 1% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 12% · Fat 6%
Whole Wheat Cereal nutrition facts table · 1 cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 4.1 g | 15% |
| Protein | 4.2 g | 8% |
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 Whole Wheat Cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 40 g | 136 kcal |
| 2 tablespoon (small) | 10 g | 34 kcal |
| ½ cup (small) | 20 g | 68 kcal |
| 1 serving (small) | 30 g | 102 kcal |
| 1 bottle (medium) | 50 g | 170 kcal |
| 1 serving (large) | 50 g | 170 kcal |
| 1 cup (large) | 60 g | 204 kcal |
| 100 g | 100 g | 340 kcal |
| 1 pack (jumbo) | 250 g | 850 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Whole Wheat Cereal
How do you eat whole wheat cereal?
Whole wheat cereal is usually served cold with milk, but you can also spoon it over yogurt. Add the liquid just before eating if you want the cereal to stay crisp.
Does whole wheat cereal need to be cooked?
No, whole wheat cereal is generally ready to eat straight from the box. Pour cold milk over it for a quick breakfast, or use warm milk if you prefer a softer, warm bowl.
Can you use whole wheat cereal as a yogurt topping?
Yes, whole wheat cereal works as a crunchy topping for yogurt. Add it just before serving so it does not soften, and pair it with fresh fruit for extra flavor.
What is the difference between whole wheat cereal and corn flakes?
Whole wheat cereal includes whole wheat, while conventional corn flakes are mainly made from corn. Recipes vary by product, so compare the ingredient lists if you want to know the exact grain mix.
Does whole wheat cereal contain added sugar?
Some whole wheat cereals contain added sugar and others do not; the name alone does not tell you which. Check the ingredients for sugar or syrup, especially if you prefer a less-sweet breakfast.
How should you store whole wheat cereal after opening?
Keep whole wheat cereal in a tightly sealed container in a cool, dry cupboard. Exposure to air and moisture can make the flakes lose their crisp texture.
Why does whole wheat cereal get soggy in milk?
The flakes absorb liquid, so whole wheat cereal softens the longer it sits in milk. Pour the milk just before eating to keep the cereal crisp for longer.
Can whole wheat cereal keep you full until lunch?
Its whole grains and fiber can help make breakfast more filling, but a bowl may not keep everyone satisfied until lunch. Pair it with a protein-rich food such as yogurt or eggs.
Can you use whole wheat cereal in a homemade snack mix?
Yes, whole wheat cereal can add crunch to a homemade snack mix. Combine it with dried fruit or nuts, and store the mixture in an airtight container so the cereal stays crisp.
Can people with diabetes eat whole wheat cereal?
Yes, but whole wheat cereal still contains carbohydrates, which can affect blood glucose. Portion size and what you eat alongside it matter; a dietitian can help fit it into your individual meal plan.
Whole Wheat Cereal Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B3
1.8mg · 11% DV
B5
0.36mg · 7% DV
B6
0.12mg · 7% DV
Minerals
Manganese
1.52mg · 66% DV
Phosphorus
132mg · 19% DV
Copper
0.12mg · 13% DV
Magnesium
44mg · 10% DV
Potassium ⭐
148mg · 4% DV
Sodium
2mg · 0% DV
Whole Wheat Cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Wheat Cereal
To burn the 136 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 Whole Wheat Cereal?
Whole Wheat Cereal is a crisp breakfast cereal made with whole wheat and corn. Its mild grain flavour works well with cold milk or yogurt, and fruit or nuts can add contrast and make a bowl more substantial. It is an easy option for a weekday breakfast, or a quick snack when served dry; in many households, cereal is also a familiar choice for children and adults alike. The whole grains contribute fibre, with 10.2 g per 100 g, so it has more staying power than a cereal made mainly from refined grains. For a lighter bowl, keep the portion modest and pair it with unsweetened milk or yogurt.
How Nutritious Is Whole Wheat Cereal?
Nutrient density
High
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 Whole Wheat 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 Whole Wheat Cereal Contain Allergens?
Contains these allergens:
Which Diets Is Whole Wheat Cereal Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole Wheat Cereal Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.