Breakfast cereal

Breakfast

Item Rating: 56/100

1 serving (30 grams) contains 120 calories, 3.0 grams of protein, 1.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (120g)

Calories		480
% Daily Value*
Total Fat		4 g	5%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		720 mg	31%
Total Carbohydrates		100 g	36%
	Dietary Fiber	8 g	28%
	Sugars	40 g
protein		12 g	24%
Vitamin D		160 mcg	800%
Calcium		40 mg	3%
Iron		18 mg	100%
Potassium		200 mg	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 36 cal (7.4%)

Protein: 48 cal (9.9%)

Carbs: 400 cal (82.6%)

About Breakfast cereal

Breakfast cereal is a popular morning meal consisting of processed grains, often fortified with vitamins and minerals. Originating in the late 19th century in the United States, early cereals were developed as health foods and have since evolved into a staple in Western cuisine. Nutritional profiles vary by type, but many cereals are a source of carbohydrates, dietary fiber, and added micronutrients such as vitamin D, iron, and B vitamins. Whole grain varieties tend to have higher fiber content, while sugary cereals may contain added sugars and lower nutrient density. It's common to pair cereal with milk or yogurt for added protein and calcium.

Health Benefits

• High in dietary fiber (in whole grain varieties), which supports digestion and helps prevent constipation.
• Often fortified with iron, aiding in the production of red blood cells and preventing anemia.
• Contains B vitamins, such as B6 and folic acid, which are critical for energy metabolism and brain health.

Dietary Considerations

Allergens: Contains gluten, nuts, soy, dairy (if consumed with milk)

Suitable for: Vegetarian, low-fat

Not suitable for: Gluten-free (unless specified), low-carb, low-sugar (if sugar content is high)

Selection and Storage

Store cereal in an airtight container in a cool, dry place to maintain freshness and prevent moisture.

Common Questions About Breakfast cereal Nutrition

Is breakfast cereal high in protein?

Breakfast cereal generally contains low to moderate amounts of protein, averaging 2-7 grams per serving depending on the type. Cereals with added nuts, seeds, or made from grains like quinoa or bran may contain higher protein levels. If you're seeking a high-protein option, consider pairing cereal with protein-rich milk or yogurt.

Can I eat breakfast cereal on a keto diet?

Most breakfast cereals are not suitable for a keto diet due to their high carbohydrate content, often exceeding 30 grams per serving. Some specialty keto-friendly cereals are available, made from low-carb ingredients like almond flour or coconut. Always check the label for net carbs if adhering to keto requirements.

Is breakfast cereal healthy?

Breakfast cereal can be a healthy option, especially varieties made from whole grains, with added fiber, and no added sugars. However, many popular brands are high in refined sugars and low in nutrients. Opt for cereals fortified with vitamins like B6, B12, and iron, and pair with fruit or protein to balance the meal.

What is the recommended portion size for breakfast cereal?

A standard portion size for breakfast cereal is typically around 1 cup (30-60 grams), as specified on the packaging. It is important to measure portions to avoid overconsumption, especially with high-calorie or sugary cereals. Pairing it with milk, yogurt, or fruit can improve satiety and nutritional balance.

How does breakfast cereal compare to oatmeal?

Oatmeal is generally considered more nutrient-dense than many breakfast cereals due to its high fiber content (about 4 grams per serving) and lack of added sugars. Cereals are more convenient and may be fortified with vitamins and minerals, but oatmeal provides sustained energy and can be customized without extra sugars.

Data Sources & Scientific References