Calories in Breakfast Cereal
379 calories per 100g (171 cal per 1 bowl)
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One cup of dry flake cereal has roughly 110–150 calories, plus about 50 more for a half-cup of milk. The range is wide because density and sugar vary so much: light flake or puffed cereals like Cheerios and corn flakes run 100–120 calories per cup, sugary cereals 130–170, and dense granola can hit 400–600 calories a cup. A typical breakfast bowl is 1 to 1.5 cups, so most people eat 150–250 calories of cereal before adding milk.
Breakfast Cereal contains 379 calories per 100g (171 cal per 1 bowl). Contains 7g of protein per 100g. Excellent source of fiber with 6g per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
High Fiber
6g fiber per 100g
Low Fat
Only 1.9g fat per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
Calories in Popular Cereals by Brand & Type
Serving sizes on cereal boxes vary from a half-cup of dense granola to 1.5 cups of light flakes, which hides how different they really are. Here's how common cereals compare per 1 cup dry (before milk), so you can line them up on the same measure:
| Type | Calories | Notes |
|---|---|---|
| Corn Flakes (Kellogg's) | ~100 cal | Light flakes; ~28g per cup |
| Cheerios (plain) | ~100 cal | Airy O's; low sugar |
| Rice Krispies | 100–110 cal | Puffed rice; very light |
| Special K (original) | ~120 cal | Flake cereal; higher protein |
| Bran flakes | ~130 cal | High fiber; filling |
| Frosted Flakes | 130–150 cal | Sugar-coated flakes |
| Honey Nut Cheerios | ~140 cal | Sweetened O's |
| Froot Loops | 120–150 cal | Sugary kids' cereal |
| Cinnamon Toast Crunch | 170–180 cal | Dense, sweet squares |
| Raisin Bran | ~190 cal | Raisins add weight & sugar |
| Muesli | ~290 cal | Oats, nuts & dried fruit |
| Granola | 400–600 cal | Dense; treat as a topping |
| + 1/2 cup milk (2%) | +60 cal | Skim +40, whole +75, almond +15 |
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About Breakfast Cereal Nutrition
Breakfast cereal is a processed grain food — usually corn, wheat, oats, or rice — shaped into flakes, puffs, O's, or clusters and eaten cold with milk. Its calorie count is easy to misjudge because the standard '100 grams' figure (about 379 calories) is far more cereal than anyone pours: 100g of light flakes is roughly 3.5 cups. A realistic serving is 1 to 1.5 cups, which lands most flake and puffed cereals at 110–200 calories before milk. The two things that move the number are density and sugar. Airy cereals like corn flakes, Rice Krispies, and plain Cheerios weigh very little per cup, so a cup is only about 100 calories; dense, clustered cereals like granola and muesli pack 3–5 times more into the same cup. Added sugar raises calories modestly but matters for the nutrition quality — many kids' cereals carry 10–15g of sugar per serving. Adding a half-cup of milk contributes roughly 40–60 calories depending on whether it's skim, 2%, or whole.
With 379 calories per 100 grams, Breakfast Cereal provides 7g of protein,84g of carbohydrates, and 1.9g of fat.
Macronutrient Breakdown
- Protein: 7g - 7% of calories
- Carbohydrates: 84g - 89% of calories (including 6g fiber)
- Fat: 1.9g - 5% of calories
Health Benefits of Breakfast Cereal
- Whole-grain and bran cereals deliver fiber that supports digestion and steadier blood sugar
- Most boxed cereals are fortified with iron, folate, and B vitamins (a meaningful source for many diets)
- A quick, no-cook breakfast that's easy to portion and pair with fruit or yogurt
- Milk with cereal adds protein and calcium to the meal
- Bran and oat cereals contain soluble fiber (beta-glucan) that can help lower cholesterol
- Low in fat, so calories come mainly from carbohydrate rather than added oils
How to Eat Breakfast Cereal
Measure the pour — a cup of dry cereal looks small in a big bowl, but two loose 'bowls' can easily be 3 cups and 300+ calories. For a balanced breakfast, keep cereal to about a cup, choose one with at least 3g of fiber and under 8g of sugar per serving, and add protein: milk, a spoon of Greek yogurt, or a handful of nuts. Fresh fruit (banana slices or berries) adds volume and nutrients for few calories. Treat granola like a topping, not a base — a quarter-cup sprinkled on yogurt is a serving, while a full bowl can rival a dessert.
Selection and Storage
Store cereal in a sealed container or a tightly rolled bag to keep it crisp; most boxes stay fresh for a few months. When choosing, read the serving size on the label first — it varies from 1/2 cup (dense granola) to 1.5 cups (light flakes), so two cereals showing '150 calories' can mean very different pours. Favor options listing a whole grain first, at least 3g of fiber, and single-digit added sugar. 'Multigrain' or 'natural' on the front doesn't guarantee low sugar — the panel does.
Dietary Considerations
Cereal fits weight-loss and everyday eating when portioned to about a cup and paired with protein, but it's easy to over-pour and the sweetened varieties add sugar quickly. For fewer calories, pick a high-fiber flake or bran cereal, use skim or unsweetened plant milk, and skip the second bowl. Diabetics and anyone watching blood sugar should favor high-fiber, low-sugar options, since puffed and frosted cereals have a high glycemic impact. Gluten-free eaters need certified corn- or rice-based cereals (most wheat, barley, and many oat cereals contain gluten). Granola and muesli are nutrient-dense but calorie-dense — measure them.
Related Foods & Further Reading
Cereal's calories depend on what you pour and how much, not the picture on the box. Measured on the same cup, an airy bowl of corn flakes or plain banana-topped Cheerios is around 100 calories, while the same cup of granola can be five times that. The milk matters too — a half-cup of milk adds 40–75 calories depending on the type. If you want the fiber and staying power without over-pouring, a bowl of oatmeal delivers similar breakfast satisfaction per calorie, and a spoon of Greek yogurt on top adds protein that flake cereals lack. Use the brand-and-type chart above to see exactly where your favorite cereal lands per cup.
Frequently Asked Questions About Breakfast Cereal
How many calories are in a bowl of cereal?
A typical bowl is about 1 to 1.5 cups of dry cereal, which is roughly 110–250 calories depending on the type — light flakes and puffed cereals at the low end, denser or sugary cereals higher. Add a half-cup of milk for another 40–60 calories. Granola bowls are the exception: a full cup can be 400–600 calories on its own.
How many calories are in a cup of Cheerios or corn flakes?
Plain Cheerios and corn flakes are among the lightest cereals at about 100 calories per cup. Because the flakes and O's are airy, a cup weighs only around 28–30 grams. Honey Nut Cheerios and frosted flake versions run a bit higher at roughly 130–150 calories per cup once sugar coating is added.
Why is granola so high in calories?
Granola is dense and made with oats, oil, nuts, and a sweetener like honey or maple syrup, so it packs far more into a cup than airy flakes — often 400–600 calories versus about 100 for corn flakes. It's nutritious, but it's meant to be a topping: a quarter-cup sprinkled on yogurt (about 120–150 calories) is a realistic serving.
What is the lowest-calorie cereal for weight loss?
Light, high-fiber flake and bran cereals are the best picks — plain corn flakes, Cheerios, Special K, and bran flakes all run about 100–130 calories per cup and keep you fuller thanks to fiber. Measure a single cup, use skim or unsweetened plant milk, and add fruit for volume. Avoid granola and frosted or clustered cereals, which are two to five times more calorie-dense.
How many calories does adding milk to cereal add?
A half-cup of milk adds roughly 40 calories for skim, 60 for 2%, and 75 for whole milk; unsweetened almond milk adds only about 15. Most people pour closer to three-quarters of a cup, so real-world milk adds 50–90 calories on top of the cereal — worth counting, but it also contributes protein and calcium.
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Data Source
Compiled from product labelBreakfast Cereal has no matching record in USDA FoodData Central, so these values were compiled from the manufacturer's published Nutrition Facts panel. They are not USDA-verified.
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Data Accuracy Note: Most nutrition values are based on USDA FoodData Central laboratory analysis; the rest are taken from the manufacturer's published Nutrition Facts panel, and each food page says which applies. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.