Calories in Cereal, granola
Generic food Breakfast Cereals
Cereal, granola contains 420 kcal per 100 g. A typical serving of 1 cup (110 g) provides about 462 kcal.
Roughly 63% of its calories come from carbohydrates, with 27% from fat and 9% from protein (estimated with general energy factors).
That is close to the median for ready-to-eat cereal, higher sugar (>21.2g/100g) on FoodFactly (383 kcal per 100 g).
100 g provides 36% of the Daily Value for copper, 35% of the Daily Value for selenium and 26% of the Daily Value for Thiamin (B1).
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 | 420 kcal | |
| Total fat C | 13 g | 17% |
| Saturated fat C | 1.3 g | 7% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 161 mg | 7% |
| Total carbohydrates C | 67.4 g | 25% |
| Dietary fiber C | 7.4 g | 26% |
| Total sugars C | 22.2 g | |
| Protein C | 9.8 g | 20% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2.5 mg | 17% |
| Vitamin K C | 5.8 µg | 5% |
| Thiamin (B1) C | 0.31 mg | 26% |
| Riboflavin (B2) C | 0.17 mg | 13% |
| Niacin (B3) C | 0.96 mg | 6% |
| Vitamin B6 C | 0.081 mg | 5% |
| Folate (B9) C | 24 µg | 6% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 29.6 mg | 5% |
| Calcium C | 51 mg | 4% |
| Iron C | 3.1 mg | 17% |
| Magnesium C | 106 mg | 25% |
| Phosphorus C | 297 mg | 24% |
| Potassium C | 310 mg | 7% |
| Zinc C | 2.6 mg | 23% |
| Copper C | 0.33 mg | 36% |
| Selenium C | 19.1 µg | 35% |
% 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 9%
- Carbohydrates 63%
- Fat 27%
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
- Protein9.8 gin the top quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 5.8 g)
- Fiber7.4 gin the top quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 5 g)
- Sugars22.2 gin the lowest quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 32.4 g)
- Fat13 gin the top quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 4.2 g)
- Saturated fat1.3 gin the top quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 0.65 g)
- Sodium161 mgin the lowest quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 526 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 6.7 g |
|---|---|
| Polyunsaturated fat C | 3.7 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 | 3.2 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 | 0.013 g |
| SFA 14:0 C | 0.011 g |
| SFA 16:0 C | 1 g |
| SFA 18:0 C | 0.18 g |
| MUFA 18:1 C | 6.6 g |
| PUFA 18:3 C | 0.52 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.032 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.11 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 | 118 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 24 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, cooked, NFS Cooked | 64 | 2.2 g | 11.4 g | 1.1 g |
| 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 |
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 ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins | 412 | 9.7 g | 74.7 g | 10.4 g |
| Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | 421 | 10.6 g | 73.7 g | 11.6 g |
| Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | 413 | 8.5 g | 77.4 g | 8.7 g |
| Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | 467 | 11.2 g | 66.1 g | 18.3 g |
| Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | 418 | 9.2 g | 74.7 g | 11.1 g |
| Cereals ready-to-eat, FAMILIA | 388 | 9.5 g | 73.8 g | 6.3 g |
| Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | 376 | 10.2 g | 71.6 g | 7.5 g |
| Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | 378 | 7.9 g | 74.3 g | 7.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereal?
100 g of cereal has 420 kcal. 1 cup (110 g): about 462 kcal. 1 prepackaged single serving (30 g): about 126 kcal.
How much protein is in cereal?
Cereal contains 9.8 g of protein per 100 g (20% of the 50 g Daily Value), or 10.8 g in 1 cup (110 g). About 9% of its calories come from protein. Compared with other ready-to-eat cereal, higher sugar (>21.2g/100g), that is among the highest quarter (median 5.8 g).
How many carbs are in cereal?
Cereal has 67.4 g of total carbohydrates per 100 g, including 7.4 g of fiber and 22.2 g of sugars.
How much fat is in cereal?
Cereal contains 13 g of fat per 100 g, of which 1.3 g is saturated (7% of the Daily Value).
What vitamins and minerals does cereal contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (36% DV), selenium (35% DV), Thiamin (B1) (26% DV), magnesium (25% DV) and phosphorus (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereal?
100 g contains 161 mg of sodium, 7% of the 2,300 mg Daily Value.
Does cereal have the same nutrition not specified and cooked?
No. Per 100 g, cereal, granola has 420 kcal, while cereal, cooked, NFS has 64 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
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 2708461. 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.