Cereals

Q: How many calories in cup of cereals?

About 321 calories, with roughly 10.5g of protein. cup weighs about 94g. Use the slider above for any other portion.

One food. Every number that matters.

342

cal per 100 g

Portion explorer

How much are you eating?

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

= 3.3 oz

Calories

321

Protein

10.5g

Carbs

70.7g

Fat

1.9g

Protein 12% Carbs 83% Fat 5%

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Cereals: 342 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 342 cal. Adjust down for lighter, up for heavier.

Walking

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.

Fiber9.5 g34%

Sugar0.42 g—

Saturated fat0.3 g2%

Cholesterol0 mg0%

Sodium2 mg0%

Potassium389 mg8%

Calcium40 mg3%

Iron3.39 mg19%

Magnesium122 mg29%

Zinc2.66 mg24%

Vitamin C0 mg0%

Vitamin E1.31 mg9%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.391 mg23%

Vitamin B120 mcg0%

Folate78 mcg20%

Niacin4.9 mg31%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cereals

Almost identical calories.

Cal350 Protein8.8 g Fat1.9 g

Cereals Ready-to-eat

10 more calories per 100g.

Cal352 Protein11.2 g Fat3.3 g

Millet

12 more calories per 100g.

Cal354 Protein13 g Fat3.4 g

Common questions

The stuff people actually ask.

How many calories in cup of cereals?

About 321 calories, with roughly 10.5g of protein. cup weighs about 94g. 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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