Cereal: Calories

Primarily made of carbs, the nutritional values of cereals vary depending on their level of processing. Highly processed cereals are generally high in fat and sugars, while non-processed, whole grain varieties are richer in fiber and protein. Check out our Cereal Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
All Bran	100 g	259 cal	1 portion (25 g)	65 cal
Avena	100 g	310 cal	1 cup (102 g)	316 cal
Bran Flakes	100 g	359 cal	1 portion (30 g)	108 cal
Buckwheat	100 g	346 cal	1 portion (50 g)	173 cal
Buckwheat, cooked	100 g	124 cal	1 portion (100 g)	124 cal
Cap'n Crunch (Quaker Oats)	100 g	394 cal	1 cup, medium (38 g)	150 cal
Cereal	100 g	363 cal	1 portion, small (75 g)	272 cal
Cheerios (Nestlé)	100 g	379 cal	1 portion (30 g)	114 cal
Chex	100 g	375 cal	1 cup, medium (27 g)	101 cal
Chocolate Cheerios	100 g	149 cal	1 portion (30 g)	45 cal
Chocos	100 g	369 cal	1 portion, medium (45 g)	166 cal
Cinnamon Toast Crunch	100 g	343 cal	1 slice (35 g)	120 cal
Coco Pops (Kellogg's)	100 g	389 cal	1 portion (30 g)	117 cal
Cocoa Krispies (Kellogg's)	100 g	389 cal	1 portion, large (100 g)	389 cal
Cocoa Pebbles (Post)	100 g	397 cal	1 portion, large (100 g)	397 cal
Cocoa Puffs (General Mills)	100 g	383 cal	1 portion, large (100 g)	383 cal
Cookie Crisp (Nestlé)	100 g	388 cal	1 portion (30 g)	116 cal
Corn Flakes	100 g	363 cal	1 package, small (23 g)	83 cal
Corn Pops	100 g	174 cal	1 portion (30 g)	52 cal
Count Chocula	100 g	383 cal	1 portion (30 g)	115 cal
Cracklin Oat Bran (Kellogg's)	100 g	395 cal	1 portion, small (40 g)	158 cal
Cream of Wheat	100 g	366 cal	1 portion (33 g)	121 cal
Crunchy Nut Cornflakes (Kelloggs)	100 g	388 cal	1 portion, medium (50 g)	194 cal
Dippin Dots	100 g	122 cal	1 cup (85 g)	122 cal
Fiber One	100 g	207 cal	1 portion, large (100 g)	207 cal
Froot Loops (Kellogg's)	100 g	384 cal	1 portion, medium (30 g)	115 cal
Frosted Cheerios	100 g	376 cal	1 cup (37 g)	376 cal
Frosted Flakes (Kellogg's)	100 g	586 cal	1 portion, medium (30 g)	176 cal
Fruity Pebbles (Post)	100 g	402 cal	1 portion, medium (75 g)	301 cal
Golden Grahams	100 g	376 cal	1 portion (30 g)	113 cal
Granola	100 g	507 cal	1 portion (60 g)	304 cal
Granola Bites	100 g	280 cal	1 portion (20 g)	56 cal
Grape Nuts	100 g	691 cal	1 portion, medium (45 g)	311 cal
Honey Nut Cheerios (General Mills)	100 g	324 cal	1 cup (37 g)	324 cal
Honey Smacks (Kellogg's)	100 g	97 cal	1 cup (36 g)	97 cal
Instant Oatmeal Original	100 g	371 cal	1 portion, medium (41 g)	152 cal
Just Right (Kellogg's)	100 g	371 cal	1 portion (40 g)	148 cal
Kashi	100 g	311 cal	1 portion, large (100 g)	311 cal
Kix	100 g	357 cal	1 portion, medium (50 g)	179 cal
Krave	100 g	381 cal	1 portion, small (25 g)	95 cal
Life Cereal (Quaker Oats)	100 g	374 cal	1 portion (43 g)	161 cal
Lucky Charms	100 g	390 cal	1 cup (42 g)	164 cal
Malt O Meal (Post)	100 g	106 cal	1 portion (40 g)	42 cal
Mini Wheats	100 g	365 cal	1 piece (6 g)	22 cal
Muesli	100 g	363 cal	1 portion (60 g)	218 cal
Multigrain Cheerios (General Mills)	100 g	143 cal	1 portion (30 g)	43 cal
Oat Bran	100 g	358 cal	4 tablespoon (50 g)	179 cal
Oatibix (Weetabix)	100 g	390 cal	1 portion (50 g)	195 cal
Oatmeal	100 g	128 cal	1 cup (240 g)	128 cal
Oats 'n Honey Granola Bar (Nature Valley)	100 g	452 cal	1 piece, whole (42 g)	190 cal
Old Fashioned Oatmeal	100 g	1580 cal	1 portion (45 g)	711 cal
Peanut Butter Toast Crunch	100 g	62 cal	1 portion (31 g)	19 cal
Porridge	100 g	380 cal	1 package (40 g)	152 cal
Post Raisin Bran	100 g	114 cal	1 portion (30 g)	34 cal
Post Shredded Wheat	100 g	365 cal	1 portion (50 g)	183 cal
Puffed Wheat	100 g	366 cal	1 portion (30 g)	110 cal
Quaker Grits	100 g	460 cal	1 package (29 g)	133 cal
Quaker Oatmeal	100 g	171 cal	1 portion (40 g)	68 cal
Quaker Oatmeal Squares	100 g	425 cal	1 cup (56 g)	425 cal
Raisin Bran	100 g	195 cal	1 portion, large (70 g)	137 cal
Raisin Bran Crunch	100 g	63 cal	1 portion, large (70 g)	44 cal
Ready Brek	100 g	280 cal	1 portion (40 g)	112 cal
Rice Chex	100 g	366 cal	1 portion, medium (45 g)	165 cal
Rice Krispies (Kellogg's)	100 g	383 cal	1 portion (30 g)	115 cal
Rolled Oats	100 g	370 cal	1 portion (50 g)	185 cal
Rye Bran	100 g	286 cal	1 portion, small (30 g)	86 cal
Scooters	100 g	387 cal	1 portion, medium (30 g)	116 cal
Shreddies (Nestlé)	100 g	364 cal	1 portion (40 g)	146 cal
Smart Start	100 g	251 cal	1 portion (50 g)	125 cal
Smores	100 g	388 cal	1 portion (30 g)	116 cal
Special K (Kellogg's)	100 g	385 cal	1 portion (30 g)	116 cal
Special K Chocolatey Delight (Kellogg's)	100 g	167 cal	1 portion (30 g)	50 cal
Special K Protein Plus (Kellogg's)	100 g	397 cal	1 portion (30 g)	119 cal
Special K Red Berries (Kellogg's)	100 g	345 cal	1 portion (30 g)	104 cal
Spelt Bran	100 g	280 cal	1 portion (20 g)	56 cal
Sugar Puffs	100 g	395 cal	1 portion, medium (38 g)	150 cal
Trix (General Mills)	100 g	116 cal	1 portion, medium (45 g)	52 cal
Weetabix	100 g	371 cal	2 piece (35 g)	130 cal
Weetos (Weetabix)	100 g	374 cal	1 portion (30 g)	112 cal
Wheat Bran	100 g	270 cal	4 tablespoon (50 g)	135 cal
Wheat Germ toasted	100 g	382 cal	1 tablespoon (10 g)	38 cal
Wheaties (General Mills)	100 g	143 cal	1 portion (36 g)	51 cal

How many calories should you consume?

An Overview of Cereals

A cereal is any grass cultivated to produce grain. A broad range is used today in everyday meals, including some popular choices such as oatmeal, muesli and granola. Other popular grains include corn, wheat, rice and barley. The popular use of the term today, often referring to breakfast cereals, incorporates processed, roasted grains. But breakfast cereal isn’t the only way these grains are enjoyed. They’re often used for baking as well. Let’s take oats, for example. With a variety of options, such as steel-cut, Scottish oats, rolled oats and instant oats, this wonder grain can be turned into plenty of different snack and meal options. Some favorite options include overnight oats, Rice Krispie treats and oatmeal cookies.

The nutritional value and calorie content of various cereal products are all dependent on the type of grain, how their processed and what other ingredients they’re combined with, such as sugar or milk.

Some cereals are heavily processed and contain a high amount of added sugar. Be choosy when it comes to the cereals you enjoy. Pay attention to the nutrition label and be mindful of your portions. A smaller bowl or a plant-based milk are just a few of the easy changes you can make.