Calories in Every Breakfast Cereal, Per Bowl (2026)

Popular breakfast cereals range from 100 to 200 calories per 1-cup serving dry. Granola is the highest, averaging 200 calories, while cereals like Cheerios are lower at about 100 calories.

This article provides a comprehensive overview of calorie counts and nutrition facts for various breakfast cereals based on USDA FoodData Central and manufacturer label data. Each cereal's serving size is typically one cup dry, with additional information on calories when milk is added.

How Many Calories Are in Popular Cereals?

Breakfast cereals vary widely in calorie content. A 1-cup serving dry typically ranges from 100 to 200 calories, depending on the type.

Cereal (1 cup dry)	Calories	Sugar (g)	Fiber (g)	Protein (g)
Cheerios	100	1	3	3
Corn Flakes	100	2	1	2
Frosted Flakes	130	14	1	2
Special K	120	4	1	10
Raisin Bran	120	18	7	3
Honey Nut Cheerios	110	9	2	2
Froot Loops	110	12	1	2
Lucky Charms	110	10	1	2
Cinnamon Toast Crunch	130	12	1	2
Granola	200	8	3	5
Rice Krispies	100	2	0	2
Bran Flakes	110	5	5	4

Granola stands out as the most calorie-dense option, averaging 200 calories per cup.

How Many Calories Are in Cereals with Milk?

Adding half a cup of 2 percent milk contributes approximately 60 calories to your bowl. This significantly affects the total calorie count.

Cereal (1 cup dry)	Calories (dry)	Calories (with milk)
Cheerios	100	160
Corn Flakes	100	160
Frosted Flakes	130	190
Special K	120	180
Raisin Bran	120	180
Granola	200	260

The addition of milk can elevate the calorie count significantly, especially for higher-calorie cereals.

Which Cereals Have the Fewest Calories?

The following cereals are the lowest in calories per serving.

1. Cheerios (serving): 100 kcal
2. Corn Flakes (serving): 100 kcal
3. Rice Krispies (serving): 100 kcal
4. Honey Nut Cheerios (serving): 110 kcal
5. Froot Loops (serving): 110 kcal

Which Cereals Have the Most Calories?

Granola is the highest-calorie cereal, significantly outpacing others.

1. Granola (serving): 200 kcal
2. Frosted Flakes (serving): 130 kcal
3. Cinnamon Toast Crunch (serving): 130 kcal
4. Special K (serving): 120 kcal
5. Raisin Bran (serving): 120 kcal

How to Track Breakfast Cereal Calories Accurately

Estimating calories in breakfast cereals can be challenging due to varying portion sizes, density, and hidden ingredients in flavored options. Nutrola is an AI nutrition tracking app that identifies breakfast cereal and milk from a photo and returns calories and macros from a database of more than 1.8 million verified foods. It also supports barcode scanning for packaged items and voice logging for quick entries. Nutrola is available from €2.50 per month and shows no ads on any tier.

For related references, see calories in beer, wine, and spirits by brand, calories in every type of bread, and calories in every nut and seed.

How We Calculated These Numbers

Data was sourced from USDA FoodData Central and manufacturer labels, focusing on a standard serving size of one cup dry. Caloric values were rounded to the nearest five for clarity.

Frequently Asked Questions (FAQ)

What is the average calorie count for breakfast cereals?

Most breakfast cereals range from 100 to 200 calories per 1-cup serving dry.

How many calories does milk add to cereal?

Half a cup of 2 percent milk adds about 60 calories to your bowl.

Which cereal has the least sugar?

Cheerios and Corn Flakes both have only 1 gram of sugar per serving.

Is granola healthier than other cereals?

Granola is calorie-dense, often containing more calories than puffed cereals, making it less suitable for calorie-conscious diets.

What cereal has the most fiber?

Raisin Bran offers the most fiber, with 7 grams per serving.

Are there cereals with no sugar?

Many cereals have low sugar content, but completely sugar-free options are rare, with Cheerios being one of the lowest.

Key Takeaways

• Breakfast cereals can vary significantly in calories and nutrition.
• Granola is the highest-calorie cereal per serving.
• Cereals like Cheerios and Corn Flakes are among the lowest in calories.
• Adding milk increases the calorie count of cereals.
• Fiber content varies, with Raisin Bran being the highest.
• Sugar levels can also differ greatly between cereal types.