Calories in Cereal, cooked, NFS
Generic food Cooked Breakfast Cereals
Cereal, cooked, NFS contains 64 kcal per 100 g. A typical serving of 1 cup, cooked (240 g) provides about 154 kcal.
Roughly 71% of its calories come from carbohydrates, with 15% from fat and 14% from protein (estimated with general energy factors).
That is close to the median for grits and other cooked cereals on FoodFactly (71 kcal per 100 g).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 64 kcal | |
| Total fat C | 1.1 g | 1% |
| Saturated fat C | 0.19 g | 0.9% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 70 mg | 3% |
| Total carbohydrates C | 11.4 g | 4% |
| Dietary fiber C | 1.7 g | 6% |
| Total sugars C | 0.17 g | |
| Protein C | 2.2 g | 4% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.07 mg | 0.5% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) C | 0.062 mg | 5% |
| Riboflavin (B2) C | 0.023 mg | 2% |
| Niacin (B3) C | 0.17 mg | 1% |
| Vitamin B6 C | 0.015 mg | 0.9% |
| Folate (B9) C | 4 µg | 1% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 6.8 mg | 1% |
| Calcium C | 12 mg | 0.9% |
| Iron C | 0.68 mg | 4% |
| Magnesium C | 24 mg | 6% |
| Phosphorus C | 65 mg | 5% |
| Potassium C | 58 mg | 1% |
| Zinc C | 0.62 mg | 6% |
| Copper C | 0.072 mg | 8% |
| Selenium C | 4.8 µg | 9% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 71%
- Fat 15%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.2 gin the top quarter of grits and other cooked cereals (median 1.4 g)
- Fiber1.7 gin the top quarter of grits and other cooked cereals (median 0.7 g)
- Sugars0.17 gabove the median for grits and other cooked cereals (median 0.15 g)
- Fat1.1 gbelow the median for grits and other cooked cereals (median 1.8 g)
- Saturated fat0.19 gbelow the median for grits and other cooked cereals (median 0.71 g)
- Sodium70 mgin the lowest quarter of grits and other cooked cereals (median 83 mg)
- Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels
- Water84.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.33 g |
|---|---|
| Polyunsaturated fat C | 0.39 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.37 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.003 g |
| SFA 14:0 C | 0.002 g |
| SFA 16:0 C | 0.16 g |
| SFA 18:0 C | 0.01 g |
| MUFA 18:1 C | 0.33 g |
| PUFA 18:3 C | 0.017 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.002 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 27 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 84.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 4 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cereal
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereal, ready-to-eat, NFS | 379 | 7.7 g | 77.7 g | 4 g |
| Cereal, O's, flavored | 385 | 8.6 g | 76 g | 5.4 g |
| Cereal, crunch | 398 | 4.3 g | 82.1 g | 5.5 g |
| Cereal, O's, plain | 374 | 12.4 g | 67.9 g | 6.2 g |
| Cereal, chocolate puffs | 388 | 5.4 g | 81 g | 5 g |
| Cereal, cinnamon toast | 414 | 5.9 g | 75.2 g | 9.9 g |
| Cereal, chocolate crispy | 380 | 5.4 g | 81.8 g | 4.2 g |
| Cereal, corn squares | 369 | 7.9 g | 77.1 g | 2.6 g |
| Cereal, corn flakes, plain | 365 | 6.4 g | 79.5 g | 1.6 g |
| Cereal, corn puffs | 371 | 7.7 g | 77.8 g | 2.6 g |
| Cereal, rice crispy, plain | 358 | 7 g | 79.8 g | 1.2 g |
| Cereal, bran flakes, plain | 361 | 9.7 g | 75 g | 2.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) Cooked | 68 | 2.4 g | 11.7 g | 1.4 g |
| Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt Cooked | 71 | 2.5 g | 12 g | 1.5 g |
| Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt Cooked | 71 | 2.5 g | 12 g | 1.5 g |
| Cereals, WHEATENA, cooked with water, with salt Cooked | 59 | 2 g | 11.7 g | 0.45 g |
| Wheat cereal, chocolate flavored, cooked Cooked | 49 | 1.8 g | 11 g | 0.47 g |
| Cereals, whole wheat hot natural cereal, cooked with water, without salt Cooked | 62 | 2 g | 13.7 g | 0.4 g |
| Cereals, whole wheat hot natural cereal, cooked with water, with salt Cooked | 62 | 2 g | 13.7 g | 0.4 g |
| Whole wheat cereal, cooked Cooked | 47 | 1.6 g | 10.4 g | 0.28 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked cereal?
100 g of cooked cereal has 64 kcal. 1 cup, cooked (240 g): about 154 kcal.
How much protein is in cooked cereal?
Cooked cereal contains 2.2 g of protein per 100 g (4% of the 50 g Daily Value), or 5.3 g in 1 cup, cooked (240 g). About 14% of its calories come from protein. Compared with other grits and other cooked cereals, that is among the highest quarter (median 1.4 g).
How many carbs are in cooked cereal?
Cooked cereal has 11.4 g of total carbohydrates per 100 g, including 1.7 g of fiber and 0.17 g of sugars.
How much fat is in cooked cereal?
Cooked cereal contains 1.1 g of fat per 100 g, of which 0.19 g is saturated (0.9% of the Daily Value).
How much sodium is in cooked cereal?
100 g contains 70 mg of sodium, 3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708360. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.