Cereals

Q: How many calories in cup (1 NLEA serving) of cereals?

About 193 calories, with roughly 4.8g of protein. cup (1 NLEA serving) weighs about 55g. Use the slider above for any other portion.

One food. Every number that matters.

350

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.9 oz

Calories

193

Protein

4.8g

Carbs

43.7g

Fat

1.1g

Protein 10% Carbs 86% Fat 5%

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Cereals: 350 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 350 cal. Adjust down for lighter, up for heavier.

Walking

100

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber10.3 g37%

Sugar18.44 g—

Saturated fat0.4 g2%

Cholesterol0 mg0%

Sodium2 mg0%

Potassium327 mg7%

Calcium33 mg3%

Iron29.45 mg164%

Magnesium73 mg17%

Zinc6.81 mg62%

Vitamin C0 mg0%

Vitamin E0.67 mg4%

Vitamin D0 mcg0%

Vitamin B61.33 mg78%

Vitamin B123.05 mcg127%

Niacin14.06 mg88%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Cereals Ready-to-eat

Almost identical calories.

Cal352 Protein11.2 g Fat3.3 g

Millet

Almost identical calories · +4g protein.

Cal354 Protein13 g Fat3.4 g

Cereals

Almost identical calories · +4g protein.

Cal357 Protein13.1 g Fat2.9 g

Common questions

The stuff people actually ask.

How many calories in cup (1 NLEA serving) of cereals?

About 193 calories, with roughly 4.8g of protein. cup (1 NLEA serving) weighs about 55g. Use the slider above for any other portion.

Is cereals actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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