Lowest-Calorie Breakfast Cereals, Ranked by Label Data (2026)

The lowest-calorie breakfast cereals include Zen Monkey Plain Overnight Oatmeal With Almond Milk and Summer Fresh Apple Cinnamon Dairy-Free Oat Bowl, both at 153 kcal per 100 g.

This post ranks various branded breakfast cereals based on their calorie content per 100 g, using verified label data. The focus is on identifying the lowest-calorie options available.

What Counts as a Low-Calorie Cereal?

Low-calorie cereal is a product that contains fewer calories compared to standard breakfast cereals. Generally, cereals with 200 calories or less per 100 g are considered low-calorie.

Lowest-Calorie Breakfast Cereals, Ranked

Below is a ranked table of the lowest-calorie breakfast cereals based on manufacturer label data.

#	Product (per 100 g)	Calories (kcal)	Protein (g)	Sugar (g)	Carbs (g)	Fiber (g)
1	Zen Monkey Plain Overnight Oatmeal With Almond Milk	153	5.3	2.7	26	4
2	Summer Fresh Apple Cinnamon Dairy-Free Oat Bowl	153	4.7	6	19.3	2.7
3	O Organics Original Organic Steel Cut Oatmeal With Fruit & Seeds Cranberries, Blueberries, Raisins & Pepitas	155	4.5	9	27	3
4	First Street Steel Cut Oats	155	4.8	0	27.4	4.8
5	Mush Wild Blueberry Overnight Oats	159	4.1	5.9	22.9	3.5
6	Brekki Overnight Oats, Raspberry	171	5.3	6.5	21.8	3.5
7	Shastha Foods Oats Dosa	175	6.4	0	33.0	1
8	Kind Peanut Butter Healthy Grains Clusters	185	7.7	7.7	26.1	3.1
9	Congaree And Penn Purple Rice Grits	194	4.3	0	39.8	3.2
10	Dole Apples & Brown Sugar Fruit & Oatmeal	196	3.3	14.1	40.2	9.8
11	Schnucks Fiber Bran Toasted Corn And Wheat Cereal	200	6.7	0	83.3	46.7
12	Raley's Crunchy Wheat & Corn Cereal	200	6.7	0	83.3	46.7
13	Harris Teeter Fiber Way Toasted Corn, Wheat & Wheat Bran Cereal	200	6.7	0	83.3	46.7
14	Hy-Vee Toasted Corn & Wheat Fiber Active Cereal	225	7.5	0	82.5	45
15	Wegmans Toasted Corn Bran & Wheat Fiber Essentials Cereal	225	7.5	0	82.5	45

How to Track Breakfast Cereals Accurately

Breakfast cereal portions and macros can often be misjudged by eye, leading to unintended calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see highest-protein frozen appetizers, lowest-sugar muffins & pastries, highest-fiber canned vegetables.

How We Compiled These Numbers

The values presented are derived from manufacturer label data sourced from USDA FoodData Central branded foods. All entries are normalized per 100 g, ensuring one entry per brand. This information serves educational purposes and is not intended as medical advice.

Frequently Asked Questions (FAQ)

What is the calorie content of Zen Monkey Plain Overnight Oatmeal?

Zen Monkey Plain Overnight Oatmeal With Almond Milk contains 153 kcal per 100 g.

How many calories are in the Summer Fresh Apple Cinnamon Dairy-Free Oat Bowl?

The Summer Fresh Apple Cinnamon Dairy-Free Oat Bowl has 153 kcal per 100 g.

What is the calorie count for O Organics Original Organic Steel Cut Oatmeal?

O Organics Original Organic Steel Cut Oatmeal contains 155 kcal per 100 g.

Which breakfast cereal has the highest calorie count on this list?

The highest calorie count on this list is 225 kcal per 100 g, found in both Hy-Vee Toasted Corn & Wheat Fiber Active Cereal and Wegmans Toasted Corn Bran & Wheat Fiber Essentials Cereal.

What is the calorie content of Mush Wild Blueberry Overnight Oats?

Mush Wild Blueberry Overnight Oats contains 159 kcal per 100 g.

How many calories does Brekki Overnight Oats, Raspberry have?

Brekki Overnight Oats, Raspberry has 171 kcal per 100 g.

Key Takeaways

• Zen Monkey Plain Overnight Oatmeal With Almond Milk: 153 kcal
• Summer Fresh Apple Cinnamon Dairy-Free Oat Bowl: 153 kcal
• O Organics Original Organic Steel Cut Oatmeal: 155 kcal
• First Street Steel Cut Oats: 155 kcal
• Mush Wild Blueberry Overnight Oats: 159 kcal
• Brekki Overnight Oats, Raspberry: 171 kcal