Cereal Macros: Complete Nutrition Facts & Calories

Cereal is a breakfast staple, but the macros vary wildly—from relatively healthy whole grain options to sugar-loaded desserts in disguise. Understanding cereal macros is essential because serving sizes are often smaller than you think, and those carbs add up fast.

This guide covers popular cereal brands with accurate nutrition data so you can make informed breakfast choices.

Cereal Macros: Quick Reference by Brand

Here’s the macro breakdown for popular cereals per labeled serving:

Cereal	Serving	Calories	Protein	Carbs	Sugar	Fiber
Cheerios	1 cup (28g)	100	3g	20g	1g	3g
Frosted Flakes	3/4 cup (30g)	110	1g	27g	10g	0g
Honey Nut Cheerios	3/4 cup (28g)	110	2g	22g	9g	2g
Special K	1 cup (31g)	120	6g	23g	4g	1g
Raisin Bran	1 cup (59g)	190	5g	46g	18g	7g
Grape-Nuts	1/2 cup (58g)	200	6g	47g	5g	7g
Lucky Charms	3/4 cup (27g)	110	2g	22g	10g	2g
Froot Loops	1 cup (29g)	110	1g	26g	12g	2g
Life	3/4 cup (32g)	120	3g	25g	6g	2g
Cinnamon Toast Crunch	3/4 cup (31g)	130	1g	25g	9g	2g

Important: These are dry cereal amounts. Add milk calories separately.

Healthier Cereal Options

Cereal	Serving	Calories	Protein	Carbs	Sugar	Fiber
Fiber One	1/2 cup (30g)	60	2g	25g	0g	14g
All-Bran	1/2 cup (31g)	80	4g	23g	6g	10g
Kashi GO	1 cup (52g)	180	9g	40g	8g	8g
Plain Shredded Wheat	2 biscuits (47g)	160	5g	37g	0g	6g
Special K Protein	3/4 cup (32g)	120	10g	14g	7g	3g
Grape-Nuts	1/2 cup (58g)	200	6g	47g	5g	7g

What makes a healthy cereal:

• High fiber (5g+)
• Low sugar (under 8g)
• Whole grains listed first
• Some protein (3g+)

Understanding Macronutrients

Cereal is primarily a carbohydrate source with varying amounts of fiber and sugar. To understand how carbs fit your diet, learn about what macronutrients are.

The Serving Size Problem

Here’s the issue with cereal tracking: labeled serving sizes are tiny compared to what most people actually pour.

Cereal Bowl	Labeled Serving	Realistic Pour	Calorie Difference
Cheerios	1 cup (100 cal)	1.5-2 cups (150-200 cal)	+50-100 cal
Frosted Flakes	3/4 cup (110 cal)	1.5 cups (220 cal)	+110 cal
Granola	1/3 cup (140 cal)	1 cup (420 cal)	+280 cal

Solution: Measure your cereal the first few times. Use a kitchen scale or measuring cup. You’ll likely be surprised how small a serving actually is.

Cereal + Milk: Complete Macros

Don’t forget the milk! Here’s what a complete bowl looks like:

Cheerios + 1 Cup Skim Milk

Component	Calories	Protein	Carbs	Fat
1 cup Cheerios	100	3g	20g	2g
1 cup skim milk	83	8g	12g	0g
Total	183	11g	32g	2g

Frosted Flakes + 1 Cup 2% Milk

Component	Calories	Protein	Carbs	Fat
1 cup Frosted Flakes	147	1g	36g	0g
1 cup 2% milk	122	8g	12g	5g
Total	269	9g	48g	5g

High-Fiber Option + Skim Milk

Component	Calories	Protein	Carbs	Fat
1/2 cup Fiber One	60	2g	25g	1g
1 cup skim milk	83	8g	12g	0g
Total	143	10g	37g	1g

How Cereal Fits Different Diets

Keto and Low-Carb

Traditional cereals don’t fit keto:

• Even “healthy” cereals have 20-40g carbs
• That’s a full day’s carb budget in one serving

Keto alternatives:

• Nut-based cereals (like Magic Spoon, 4g net carbs)
• Coconut flakes with nuts
• Chia pudding
• Skip cereal, have eggs

Calorie Deficit / Weight Loss

Cereal can work for weight loss with discipline:

• Measure portions precisely
• Choose high-fiber options (more filling)
• Use skim or unsweetened almond milk
• Don’t go back for seconds

Best weight loss cereals: Fiber One, All-Bran, plain Cheerios

High-Carb / Athletes

Cereal is great for carb loading:

• Easy 40-60g carbs with milk
• Quick digesting before workouts
• Convenient post-workout refuel
• Can eat larger portions when bulking

Flexible Dieting

Cereal fits flexible dieting—track it accurately. That means measuring your actual pour, not assuming it’s one serving.

Meal Ideas with Cereal

Quick High-Fiber Breakfast (220 cal, 12g protein, 40g carbs, 2g fat)

• 1/2 cup All-Bran
• 1 cup skim milk
• 1/2 banana sliced

Protein-Boosted Bowl (350 cal, 25g protein, 38g carbs, 8g fat)

• 3/4 cup Special K Protein
• 1/2 cup Greek yogurt
• 1/2 cup skim milk
• Berries

Kids’ Cereal Portioned (250 cal, 10g protein, 42g carbs, 5g fat)

• 1 cup Honey Nut Cheerios (measured)
• 1 cup 2% milk
• Track and enjoy occasionally

Pre-Workout Carbs (300 cal, 10g protein, 58g carbs, 3g fat)

• 1.5 cups Cheerios
• 1 cup skim milk
• 1 tbsp honey

Calculate Your Macros

Use our macro calculator to determine your daily carb targets, then see how cereal fits your breakfast plan.

Cereal Shopping Tips

What to Look For

• Fiber: 5g+ per serving
• Sugar: Under 8g per serving
• Whole grain first ingredient
• Protein: 3g+ per serving (or fortified options 10g+)
• Short ingredient list

What to Avoid

• Sugar in first 3 ingredients
• Zero fiber
• Artificial colors (usually means kids’ cereal)
• “Frosted” or “honey” versions (always more sugar)

Better Choices by Aisle

Instead Of	Try
Frosted Flakes	Corn Flakes + berries
Cocoa Puffs	Kashi Cocoa Crisp
Lucky Charms	Plain Cheerios + banana
Cinnamon Toast Crunch	Life Cinnamon
Froot Loops	Cascadian Farm Fruitful Os

Cereal vs. Other Breakfasts

Breakfast	Calories	Protein	Carbs	Time
Cheerios + milk	183	11g	32g	2 min
Oatmeal	158	6g	27g	5 min
2 eggs + toast	290	18g	26g	10 min
Greek yogurt + granola	280	18g	35g	2 min
Protein smoothie	300	30g	35g	5 min

Cereal is quickest and easiest, but typically lower in protein than egg-based breakfasts.

Common Cereal Questions

Why Are Cereal Serving Sizes So Small?

Serving sizes are set to show reasonable calorie counts on labels. Manufacturers use smaller sizes to make nutrition facts look better. A “serving” isn’t necessarily what you’ll eat—it’s a reference point.

Is Cereal Processed Food?

Yes, most cereals are processed. Even “healthy” cereals go through extrusion and cooking. This doesn’t make them bad—but they’re not whole foods like eggs or oatmeal. Minimally processed options include plain shredded wheat and muesli.

Can Cereal Be a Healthy Dinner?

Macros don’t care about meal timing. If cereal fits your remaining macros for the day, it’s fine. However, most cereals are lower in protein than ideal dinner options, so consider adding a protein source.

How Do I Stop Overeating Cereal?

• Measure every time (use a scale or cup)
• Pour into a bowl, not eat from the box
• Buy individual-serve boxes
• Don’t keep trigger cereals in the house
• Pair with protein (Greek yogurt, milk) for satiety

Final Thoughts

Cereal can fit a macro-tracking lifestyle with honest portioning:

• Measure: One serving is smaller than you think
• Track milk: Add those calories and carbs
• Choose wisely: High-fiber, low-sugar options are more filling
• Be realistic: If you always eat 2 cups, track 2 cups

The biggest mistake with cereal is underestimating how much you actually eat. Pour into a measuring cup once, see what a real serving looks like, and track accordingly. With that awareness, cereal can absolutely be part of a balanced macro-friendly diet.