Calories in Breakfast Cereal

Calories in Breakfast Cereal

A healthy breakfast can make or break your day.  With so many of them now overloaded with sugar to appeal to our kids, it's really important to look at the calories on the label.

We surveyed the cereal preferences of our members and also visitors to our website, and the following data shows how many calories, and how many teaspoons of sugar, in a selection of popular breakfast cereal products.

Alternatively you can search our food database to find calories in over 60,000 foods and calculate the calories in your serving. Try it Free

All Bran, Original, Kelloggs

Calories in 100g of Kelloggs All Bran

Calories 334kcal
Carbohydrate 48g
Protein 14g
Fat 3.5g
Fibre 27g

Calories in a serving (40g) of Kelloggs All Bran: 133.6kcal

Bran Flakes, Kelloggs

The sixth most popular cereal with visitors to our website and 15th with our members, Kellogs are certainly one of the more popular brands. Bran flakes per 100g have the lowest calories, the 2nd highest fibre content and surprisingly, the 2nd most sugar in our list.

Calories in 100g of Kellogg's Bran Flakes:

Calories 326.0kcal
Carbohydrate 67.0g
Protein 10.0g
Fat 2.0g
Fibre 15.0g

Calories in a serving (30g): 104.3kcal (and 1 tsp sugar)

Corn Flakes, Kelloggs

The fifth most popular cereal with visitors and the 10th with our members, each 100g contains the 2nd highest amount of carbs with nearly 2 tsp sugar.

Calories in 100g of Kellogg's Corn Flakes:

Calories 378.0kcal
Carbohydrate 84.0g
Protein 7.0g
Fat 0.9g
Fibre 3g

Calories in a serving (30g): 113kcal (and nearly ½ tsp sugar)

Corn Flakes, Crunchy Nut, Kelloggs

19th with visitors and the 21st most popular cereal with our members, each 100g serving contains the 2nd highest amount of calories and the 3rd highest amount of carbs - plus the most sugar.  Combine this with the 3rd lowest fibre count and crunchy nut cornflakes tend to lose their appeal.

Calories in 100g of Kellogg's Crunchy Nut Corn Flakes:

Calories 392.0kcal
Carbohydrate 83.0g
Protein 6.0g
Fat 4.0g
Fibre 2.5g

Calories in a serving (30g): 117.6kcal (and over 2 tsp sugar per serving)

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Porage Oats, Scotts, Quaker

Calories in 100g of Porage Oats

Calories 356kcal
Carbohydrate 60g
Protein 11g
Fat 8g
Fibre 9g

Calories in a serving (40g) of Porage Oats: 142.4kcal

Porridge Oats, Average

Calories in 100g of Porridge Oats

Calories 384kcal
Carbohydrate 67g
Protein 16.7g
Fat 6.3g
Fibre 9.8g

Calories in a serving (30g) of Porridge Oats: 115.2kcal

Porridge Oats, Oats So Simple, Quaker

Calories in 100g of Oats So Simple Porridge Oats

Calories 370kcal
Carbohydrate 58.9g
Protein 11g
Fat 7.7g
Fibre 10.5g

Calories in a serving (27g) of Oats So Simple Porridge Oats: 99.9kcal

Porridge Oats, Scots, Quaker

Top of our member's list of breakfast cereals and 8th with our visitors, porridge has the third lowest calories per 45g serving plus one of the lowest levels of sugar.

Calories in 100g of Porridge Oats:

Calories 356.0kcal
Carbohydrate 60.0g
Protein 11.0g
Fat 8.0g
Fibre 9.0g

Calories in a serving (40g): 148kcal (and a respectable 0.4g sugar)

Rice Krispies, Kelloggs

27th most popular with both members and visitors, these little puffs of air contain the most carbs, the least fibre and 2 tsp sugar per 100g.

Calories in 100g of Kellogg's Rice Crispies:

Calories 383.0kcal
Carbohydrate 87.0g
Protein 6.0g
Fat 1.0g
Fibre 1.0g

Calories in a serving (30g): 115kcal (and nearly a whole tsp of sugar)

Shredded Wheat, Nestle

With the 3rd highest fibre content, this cereal perhaps doesn't deserve its middle placing with members and 11th position with visitors.  Must be something to do with the way it looks like a brillo pad... 

Calories in 100g of Shredded Wheat:

Calories 363kcal
Carbohydrate 68.5g
Protein 11.6g
Fat 2.2g
Fibre 11.6g

Calories in a serving (2 pieces/45g): 163.4kcal (and a healthy 0.3g sugar)

Special K, Kelloggs

Ranking 4th with visitors, Special K contains the second lowest amount of fibre - perhaps why our members placed it at number 10. When we compared the data to that of a year ago, it seems that the calories in a serving have increased while the protein and fibre content are down; food for thought perhaps?

Calories in 100g of Kellogg's Special K:

Calories 379.0kcal
Carbohydrate 76.0g
Protein 14.0g
Fat 1.5g
Fibre 2.5g

Calories in a serving (30g): 113.7cal (and over 1 tsp of sugar)

Weetabix

Our members love it at number 2, while visitors didn't even acknowledge it in the top 30.  Yet as one of the "middle of the road" cereals, (not too high, not too low), weetabix has a lot to offer your breakfast, although there's that brillo pad thing again.....

Calories in 100g of Weetabix:

Calories 362.0kcal
Carbohydrate 69.0g
Protein 12.0g
Fat 2.0g
Fibre 10.0g

Calories in a serving (2 biscuits/38g): 136kcal (and about a tsp and a half of sugar)

Cheerios, Nestle

3rd most popular cereal with our visitors and 17th with members, its sugar laden rings have the third most calories and sugar of all of the breakfast cereals per 100g.

Calories in 100g of Cheerios:

Calories 381.0kcal
Carbohydrate 74.5g
Protein 8.6g
Fat 3.8g
Fibre 7.1g

Calories in a serving (30g): 114.3kcal (and 1½ tsp of sugar)

Shreddies, Nestle

Nothing remarkable about this breakfast as far as we could see - it's another middle of the road cereal - seventh most popular with our visitors and a lowly 29th with members.

Calories in 100g of Shreddies:

Calories 371.0kcal
Carbohydrate 73.7g
Protein 10.0g
Fat 1.9g
Fibre 9.9g

Calories in a serving (40g): 148kcal (and around 1½ tsp sugar)

Granola, Rude Health

Members voted this one of their least favourite cereals at number 26, while visitors loved it; taking 5 positions in their top 20. It certainly has the most calories per serving, but these will be from the nuts in it so not a bad souce of dietary fat.

Calories in 100g of Granola:

Calories 484.0kcal
Carbohydrate 53.0g
Protein 11.0g
Fat 25.0g
Fibre 7.0g

Calories in a serving (40g): 193.6kcal (and just a tsp of sugar)

All Bran, Kellogs

Loved by our members at number 4 and loathed by our visitors - it didn't feature in their top 30.  All Bran, not surprisingly, has the highest fibre content, and it also has the second lowest calories.

Calories in 100g of All Bran:

Calories 334.0kcal
Carbohydrate 48.0g
Protein 14.0g
Fat 3.5g
Fibre 27.0g

Calories in a serving (40g): 133.6kcal (and nearly 2 tsp sugar)

Oatso Simple, Golden Syrup, Quaker

A popular, if sugar laden, cereal, it's conveniently packed in portion controlled sachets and you add a controlled amount of milk.  Number 2 with our visitors and 6 with our members.

Calories in 100g of Oatso Simple Golden Syrup Flavour:

Calories 380.0kcal
Carbohydrate 68.7g
Protein 8.4g
Fat 6.2g
Fibre 6.8g

Calories in a serving (36g sachet): 137kcal (but nearly 2 tsp sugar - before you add your own!)

About the data

We surveyed the top 30 breakfast cereals of both members and visitors taking a trial and also found that:

WLR Triallers preferred instant Porridge and Granola along with Kellogs cereals - although Rice Krispies and Cheerios only just scraped into the list.  Weetabix and Muesli did not feature in their list at all

Members preferred Porridge and Muesli, with porridge in different forms taking 6 of the top ten places.

Just because it looks healthy doesn't mean it is.. Surprisingly, although Crunchy Nut Cornflakes and Cheerios contained 2-3 tsps of sugar per serving as expected, the supposedly healthy All Bran cereal contained nearly as much - so it really does pay to read the label.

Does eating breakfast affect your weight? It's a question we often get asked at WLR, read Dr Muhamad Usman's roundup of the research and recommendations

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Further Information

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