Breakfast Cereal
100-150 calories per serving
Nutrition Facts & Macros
| Amount Per Serving | Per 1 serving (30g) | |
|---|---|---|
| Calories 120 | Calories from Fat 10 | |
| % Daily Value* | ||
| Total Fat 1g | 1% | |
| Saturated Fat 0g | 1% | |
| Monounsaturated Fat 0.4g | ||
| Polyunsaturated (PUFA) 0.3g | ||
| Omega-3 Fat 0g | 0% | |
| Omega-6 Fat 0g | ||
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 172mg | 7% | |
| Total Carbohydrate 25g | 9% | |
| Dietary Fiber 3g | 9% | |
| Sugar 7g | ||
| Alcohol 0g | ||
| Protein 2g | 2% | |
| Vitamin C 0mg | 0% | |
| Vitamin D 0IU | 0% | |
| Iron 0.7mg | 4% | |
| Calcium 20mg | 2% | |
| Vitamin B-12 0mcg | 0% | |
| Vitamin B-6 0mg | 0% | |
| Vitamin K 0mcg | 0% | |
| Vitamin E 0mg | 0% | |
| Vitamin A 0IU | 0% | |
| Folate 0mcg | 0% | |
| Potassium 75mg | 2% | |
| Magnesium 16mg | 4% | |
| Zinc 0.3mg | 3% | |
| Niacin 0.4mg | 2% | |
| Riboflavin 0mg | 0% | |
| Thiamin 0.1mg | 5% | |
| Phosphorus 60mg | 5% | |
| Selenium 0mcg | 0% | |
| Manganese 0mg | 0% | |
| Copper 0mg | 0% | |
| Choline 0mg | 0% | |
| Pantothenic acid 0mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Other Nutrients
Per 1 serving (30g)
| Ash | 0.8g | |
|---|---|---|
| Water | 0.8g | |
| Energy | 465.9kJ | |
| Vitamin D3 (cholecalciferol) | 0mcg | |
| Vitamin D (D2 + D3) | 0mcg | |
| Folate, food | 0mcg | |
Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.
Breakfast cereals FAQ
Do breakfast cereals contain iron?
Yes, many breakfast cereals do contain iron. On average, a serving size of 30g of fortified cereal can contain up to 4.2mg of iron, which is approximately 26% of the recommended daily intake for an adult, which stands at approximately 18mg daily. The iron content can vary greatly between different brands and types of cereal, and some cereals can even offer up to 18mg of iron per serving, almost meeting the entire recommended daily intake.
Are breakfast cereals vegan?
Many breakfast cereals can be vegan, but this will ultimately depend on the product’s specific ingredients. Cereals comprised of grains are usually suitable for a vegan diet. However, some cereals may contain non-vegan ingredients such as honey or vitamin D, which is sometimes sourced from animals. Ingredients such as milk and white sugar may also be non-vegan due to their production process. Notable vegan cereals include certain varieties of Cheerios, Life Cereal, and various granola options. However, always verify this with the manufacturer’s ingredients list available on the packaging.
What are some breakfast cereal alternatives?
Breakfast cereal is not the only option for a quick and nutritious start to the day. Some healthier alternatives may include:
1. Oatmeal, which can be dressed up with fresh fruit, nuts and seeds. A serving of oatmeal typically contains about 4g of fiber and 6g of protein.
2. Greek yogurt with fruit, nuts or seeds. Greek yogurt is high in protein, offering about 15-20g of protein per 5.3-ounce container, and can be made sweeter with a variety of mix-ins.
3. Smoothies made with fruits, vegetables, and a protein source like yogurt or a vegan protein powder.
4. And for those who prefer a savory breakfast, a vegetable-filled egg scramble or tofu scramble (for vegans) is also a great alternative. Each of these meals offer significant amounts of protein and the potential for a high intake of vegetables.
Remember, the most important factor is to find a breakfast option that you enjoy and is also aligned with your personal nutritional needs.