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Nutrition of 300+ Common Breakfast Cereals

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Food NameCaloriesProteinCarbFatSugarFiberSodiumCalcium
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original260137451629258389
Cereals ready-to-eat, POST, ALPHA-BITS385884436663429
Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS366588244945911
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS2507802274367663
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH398486544375411
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES397486544372511
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH41777993337429
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS36711756410571408
Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES3895863392424130
Cereals ready-to-eat, POST, COCOA PEBBLES397586437263321
Cereals ready-to-eat, GENERAL MILLS, COOKIE CRISP3854854384577385
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN3316844211786871
Cereals ready-to-eat, GENERAL MILLS Corn CHEX3876842107774323
Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes36578711137237
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Usage Note

  • All nutrient values are calculated per 100g of food weight to allow direct comparison between cereals.
  • Protein, carbohydrate, fat, sugar, fiber are in grams.
  • Calcium and sodium values are in milligrams.

Nutrition of 300+ Common Breakfast Cereals

nutrition guidelines are from the National Institutes of Health.

A breakfast cereal (or just cereals) is a food made from processed grains that is often, but not always, eaten with the first meal of the day. It is often eaten cold, usually mixed with milk (e.g. cow's milk, soy milk, rice milk, almond milk), water, or yogurt, and sometimes fruit but may be eaten dry. Some cereals, such as oatmeal, may be served hot as porridge. Some companies promote their products for the health benefits from eating oat-based and high-fiber cereals. Cereals may be fortified with vitamins. Some cereals are made with high sugar content, with themes like Spider-Man, Disney Princesses, Barbie dolls and SpongeBob, giving away free gifts like pull-back cars, Top Trumps cards and plastic bracelets, to popularise them with children.

This breakfast-cereal database allows direct comparison of calories and several nutrient contents of over 300 most common breakfast cereals in the United States.

Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.

Cereals can also be restricted to certain types or brands before sorting. For example, the user can search for all cereals that contain 'raisin' or 'bran' (or both) before sorting for comparison.

Calories, Fat and Sugar in Diet

A calorie is always a calorie whether it comes from fat or carbohydrate. Reducing fat in your diet is important to maintaining heart health and reducing calories. However, fat-free or reduced-fat food choices aren't always low in calories. They can be high in sugar or other nutrients that increase calories.

It is important to limit fat and sugar in your diet. Fat has twice as many calories as protein or carbohydrate, so it's easy to see that reducing fat is important to energy balance. Sugar is found naturally in some foods, like fructose in fruits or lactose in milk. However, sugar is added to many prepared foods and drinks like high-fructose corn syrup in sweetened beverages and breakfast cereals.

Fiber

Fiber is a substance in plants. Dietary fiber is the kind you eat. It is in fruits, vegetables and grains. It is the part of the plant that your body can't digest. Yet it is an important part of a healthy diet. It adds bulk to your diet and makes you feel full faster, helping you control your weight. Fiber helps digestion and helps prevent constipation.

Sodium

A key to healthy eating is choosing foods lower in salt and sodium. Most Americans consume more salt than they need. The current recommendation is to consume less than 2.4 grams (2,400 milligrams[mg]) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking and at the table. For someone with high blood pressure, the doctor may advise eating less salt and sodium, as recent research has shown that people consuming diets of 1,500 mg of sodium had even better blood pressure lowering benefits. These lower-sodium diets also can keep blood pressure from rising and help blood pressure medicines work better.

Calcium

Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. Many children and teens, especially girls, don't get enough calcium, a mineral that's important for strong bones and teeth.

External resources

Many cereals are trademarked brands of large companies, such as Kellogg's, General Mills, Malt-O-Meal, Nestlé, Quaker Oats and Post Foods. Click link to see a comprehensive list of breakfast cereals


The Worst Children's Breakfast Cereals

In his book Fat Chance: Beating the Odds against Sugar, Processed Food, Obesity and Disease, Robert Lustig lists in Table 22.1 The Ten Worst Children's Breakfast Cereals based on their percentage of sugar by weight.

We have compiled a more comprehensive list of breakfast cereals and ranked them based on their percentage of sugar by weight.
Below are the worst 120 breakfast cereals based on Lustig's criterion.



Percent Sugars
Breakfast Cereals Highest in Sugars by Weight

56.2
KELLOGG, KELLOGG'S HONEY SMACKS

51.3
MALT-O-MEAL, GOLDEN PUFFS

50.9
POST, Golden Crisp

50.7
KELLOGG, KELLOGG'S MARSHMALLOW FROOT LOOPS

46.5
MALT-O-MEAL, COCO-ROOS

46.0
Milk and cereal bar

45.7
MALT-O-MEAL, TOOTIE FRUITIES

45.2
MALT-O-MEAL, Cocoa DYNO-BITES

44.8
QUAKER, MOTHER'S GROOVY GRAHAMS

44.3
QUAKER, CAP'N CRUNCH

44.3
QUAKER, Christmas Crunch

44.2
QUAKER, CAP'N CRUNCH with CRUNCHBERRIES

44.2
QUAKER, Cap'n Crunch's OOPS! All Berries Cereal

44.0
KELLOGG, KELLOGG'S APPLE JACKS

43.8
QUAKER, CAP'N CRUNCH'S Halloween Crunch

43.7
Chocolate-flavored frosted puffed corn

43.6
MALT-O-MEAL, CORN BURSTS

43.4
QUAKER, SWEET CRUNCH/QUISP

43.2
QUAKER, HONEY GRAHAM OH!S

43.0
KELLOGG, SMORZ

42.9
MALT-O-MEAL, Apple ZINGS

42.8
MALT-O-MEAL, MARSHMALLOW MATEYS

42.7
KELLOGG, KELLOGG'S FROOT LOOPS

42.6
MALT-O-MEAL, Fruity DYNO-BITES

41.8
QUAKER, MOTHER'S COCOA BUMPERS

41.6
KELLOGG, KELLOGG'S CINNABON cereal

41.3
MALT-O-MEAL, BERRY COLOSSAL CRUNCH

40.7
MALT-O-MEAL, COLOSSAL CRUNCH

40.0
Oat, corn and wheat squares, presweetened, maple flavored


Percent Sugars
Breakfast Cereals Highest in Sugars by Weight

39.8
KELLOGG, KELLOGG'S FROSTED RICE KRISPIES

39.0
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS with "DINOSAUR BONES", Brown Sugar Cinnamon, dry

38.8
KELLOGG'S Pops MiXit cereal, all flavors

38.7
MALT-O-MEAL, Honey Nut TOASTY O'S Cereal

38.5
KELLOGG, KELLOGG'S COCOA KRISPIES

38.4
QUAKER, Honey Graham bagged cereal

38.0
POST, FRUITY PEBBLES

37.9
GENERAL MILLS, COCOA PUFFS Combos, chocolate and vanilla

37.4
MALT-O-MEAL, Frosted Flakes

37.4
MALT-O-MEAL, Honey BUZZERS

37.3
GENERAL MILLS, COUNT CHOCULA

37.2
GENERAL MILLS, COCOA PUFFS

37.1
Cereals, oats, instant, fortified, with raisins and spice, dry

36.9
KELLOGG's CRUNCHY NUT Roasted Nut and Honey O's

36.5
GENERAL MILLS, CHOCOLATE LUCKY CHARMS

36.1
GENERAL MILLS, LUCKY CHARMS

35.7
KELLOGG'S CRUNCHY NUT Golden Honey Nut flakes

35.7
KELLOGG, KELLOGG'S, RAISIN BRAN CRUNCH

35.7
KELLOGG'S KRAVE chocolate cereal

35.7
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

35.6
MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

35.5
POST, ALPHA-BITS

35.4
KELLOGG, KELLOGG'S FROSTED FLAKES

35.4
MALT-O-MEAL, Blueberry Muffin Tops Cereal

35.3
GENERAL MILLS, REESE'S PUFFS

35.0
GENERAL MILLS, GOLDEN GRAHAMS

34.8
GENERAL MILLS, COOKIE CRISP

34.8
MALT-O-MEAL, CINNAMON TOASTERS

34.6
Cereals, QUAKER, Instant Oatmeal EXPRESS, Baked Apple, dry

34.5
POST, COCOA PEBBLES


Percent Sugars
Breakfast Cereals Highest in Sugars by Weight

34.4
GENERAL MILLS, CHEERIOS, Chocolate

34.2
GENERAL MILLS, APPLE CINNAMON CHEERIOS

34.1
Cereals, MAYPO, dry

34.0
KELLOGG'S, FRUIT HARVEST Strawberry/Blueberry

33.8
GENERAL MILLS, Fruity CHEERIOS

33.5
GENERAL MILLS, Sprinkles Cookie Crisp

33.4
GENERAL MILLS, NATURE VALLEY LOW FAT FRUIT GRANOLA

33.4
QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH

33.3
Malt-O-Meal Honey Graham Squares

33.2
GENERAL MILLS, HONEY NUT CHEERIOS

33.2
GENERAL MILLS, CINNAMON TOAST CRUNCH

33.1
GENERAL MILLS, CHEERIOS, Banana Nut

33.0
KELLOGG, KELLOGG'S HONEY CRUNCH CORN FLAKES

32.5
Cereals, QUAKER, Instant Oatmeal EXPRESS, Golden Brown Sugar, dry

32.4
POST, Honeycomb Cereal

32.3
GENERAL MILLS, TOTAL Raisin Bran

32.3
GENERAL MILLS, Oatmeal Crisp Hearty Raisin

32.1
POST Raisin Bran Cereal

32.1
KELLOGG, KELLOGG'S CORN POPS

32.1
GENERAL MILLS, FROSTED CHEERIOS

32.1
KELLOGG, SPECIAL K, Fruit & Yogurt

32.0
GENERAL MILLS, TRIX

31.8
Rice and Wheat cereal bar

31.5
KELLOGG, KELLOGG'S CRACKLIN' OAT BRAN

31.3
KELLOGG, KELLOGG'S RAISIN BRAN

31.3
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

31.0
KELLOGG, KELLOGG'S RICE KRISPIES TREATS Cereal

30.9
Cereals, QUAKER, Instant Oatmeal EXPRESS Cinnamon Roll, Dry

30.9
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

30.5
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry

30.4
KELLOGG'S, SPECIAL K Vanilla Almond


Percent Sugars
Breakfast Cereals Highest in Sugars by Weight

30.4
GENERAL MILLS, FRANKENBERRY

30.3
MALT-O-MEAL, Raisin Bran Cereal

30.3
GENERAL MILLS, BOO BERRY

30.2
KELLOGG, KELLOGG'S SPECIAL K Red Berries

30.0
POST Blueberry Morning

30.0
GENERAL MILLS, CHEERIOS, Yogurt Burst, strawberry

29.9
KELLOGG'S SPECIAL K Chocolatey Delight

29.5
QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal

29.1
NATURE'S PATH, OPTIMUM

28.7
Cranberry Macadamia Nut Cereal

28.7
KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal

28.3
KELLOGG, KELLOGG'S Low Fat Granola without Raisins

28.1
GENERAL MILLS, Honey Nut CHEX

28.1
GENERAL MILLS, RAISIN NUT BRAN

28.0
Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry

27.9
GENERAL MILLS, Oat Cluster CHEERIOS Crunch

27.7
KELLOGG, KELLOGG'S Low Fat Granola with Raisins

27.6
GENERAL MILLS, TOTAL, Cranberry Crunch

27.4
QUAKER, Natural Granola Apple Cranberry Almond

27.0
KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS

27.0
GENERAL MILLS, Berry Burst CHEERIOS, Triple Berry

27.0
Cereals, KASHI HEART TO HEART, Instant Oatmeal, golden brown maple, dry

26.9
KASHI ORGANIC PROMISE, STRAWBERRY FIELDS

26.8
BEAR NAKED Cranberry Raisin

26.8
GENERAL MILLS, OATMEAL CRISP, Crunchy Almond

26.7
KELLOGG, KELLOGG'S SPECIAL K Blueberry

26.4
KELLOGG'S SPECIAL K Multigrain Oats and Honey

26.2
GENERAL MILLS, Chocolate CHEX

26.1
GENERAL MILLS, Cocoa Puffs, 25% Reduced Sugar

26.1
GENERAL MILLS Cinnamon CHEX

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