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Cereal Breakdown


When it comes to eating breakfast during the week, I need something quick yet nutritious, so cereal is a popular choice. It amazes me how many different kinds of cereal there are out there, and how much they differ nutritionally. Want to see how they compare nutritionally? Then read more

This is the nutritional info for one cup of cereal. The ** before the name indicates that the cereal contains high fructose corn syrup or regular corn syrup.

Cereal Calories Total Fat (g) Carbs (g) Fiber (g) Sugars (g) Protein (g)
**All-Bran 190 2 46 20 12 8
**Apple Jacks 120 .5 28 1 15 1
Barbara's Organic O's
(Apple Cinnamon)
160 2 32 2.7 14.7 4
Barbara's Shredded Oats 176 2 36.8 4 9.6 4.8
Barbara's Ultima 180 2 48 16 10 6
Barbara's Wild Puffs (Cocoa) 110 1 25 1 9 2
Cheerios 100 2 20 3 1 3
Cheerios (Honey Nut) 112 1.2 24 1.8 10.5 2.7
Cheerios (Multi Grain) 110 1 23 3 6 2
Chex (Multi-Bran) 213.3 2 52 8 13.3 4
Fiber One 118 1.6 48.6 28.8 0 4.8
Kashi Go Lean 140 1 30 10 6 13
Kashi Go Lean Crunch 190 3 36 8 13 9
Kashi Puffs 70 .5 15 1 0 2
Kellogg's Mini Wheats (unfrosted) 200 1.5 46 6 1 6
**Kellogg's Raisin Bran 190 1.5 45 7 19 5
**Kellogg's Rice Krispies 96 0 20.7 0 2.4 1.6
Nature's Path Corn Flakes 146.7 1.3 32 2.7 4 2.7
Nature's Path Crispy Rice 146.7 2 32 2.7 4 2.7
Nature's Path Optimum Power 210 2.5 40 10 12 8
Nature's Path Panda Puffs 173.3 3.3 32 2.7 9.3 4
Puffins 120 1.3 30.7 6.7 6.7 2.7
**Special K 120 .5 22 less than 1 4 7
**Special K Red Berries 110 0 25 1 10 3
**Total 133.3 .67 30.7 4 6.7 2.7
**Total Raisin Bran 160 1 40 5 17 3
**Wheaties 133.3 .67 29.3 4 5.3 4

I included the nutritional info for cereals you'd find at mainstream grocery stores and health food stores. The ones that sound healthy often contain high amounts of sugar because of the corn syrup, so be sure to read through the list of ingredients to make sure the cereal you choose is made with mostly whole grains. I always shoot for the ones that have the least amount of ingredients, the ones made with whole grains, and the ones with high amounts of fiber.

Fit's Tips: When comparing cereals on your own, check the serving sizes. Although the info above is based on one cup servings, cereal serving sizes tend to range from 1/2 a cup to 1 1/4 cup. So you may think a cereal is low in calories, but the serving size may be small.

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