USDA food category

Breakfast Cereals

According to USDA FoodData Central (data refreshed July 2026), breakfast cereals entries carry the FDA-required nutrition facts panel, ingredient list, and allergen disclosure verbatim from the source label.

50
Foods shown
328
Avg kcal / 100gmoderate density
8.2g
Avg proteingood source · 16% DV

Showing 1–50 foods

The verdict

Breakfast Cereals averages 328 calories per 100g, the 6th most calorie-dense of the 25 USDA food groups, with 8.2g of protein.

195
foods in this group
328
avg calories / 100g
8.2g
avg protein / 100g
#6 / 25
by calorie density

Most calorie-dense breakfast cereals

Calories per 100 g across the foods on this page

  1. 1 Cereals ready-to-eat, NATURE'S PATH 467 kcal
  2. 2 Cereals ready-to-eat, MALT-O-MEAL 443 kcal
  3. 3 Cereals ready-to-eat, MALT-O-MEAL 425 kcal
  4. 4 Cereals ready-to-eat, POST SELECTS Maple P 413 kcal
  5. 5 Cereals ready-to-eat, MALT-O-MEAL 404 kcal
  6. 6 Cereals ready-to-eat, POST 403 kcal
  7. 7 Cereals ready-to-eat, POST 402 kcal
  8. 8 Cereals ready-to-eat, MALT-O-MEAL 401 kcal
  9. 9 Cereals ready-to-eat, POST 401 kcal
  10. 10 Cereals ready-to-eat, POST HONEY BUNCHES O 400 kcal
  11. 11 Cereals ready-to-eat, POST 399 kcal
  12. 12 Cereals ready-to-eat, MALT-O-MEAL 398 kcal
kcal / 100g Source: USDA FoodData Central (page 1)

Where breakfast cereals sit on protein

This group averages 8.2g of protein per 100g, placed against every USDA reference (whole) food.

Protein per 100g - Breakfast Cereals average vs every USDA reference food

USDA reference (whole) foods with a protein value

8 46th percentile higher than 46% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). Below this entry. 5–10: 1,170 USDA reference foods (15%). This entry sits in this band. 10–15: 863 USDA reference foods (11%). Above this entry. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This group's avg 0 60 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · 2026

Where Breakfast Cereals sits among the 25 USDA food groups

Plotted by average calories and average protein per 100g, group-level averages across every USDA food category (not individual foods).

Breakfast Cereals: 8.2g avg protein, 328 avg kcal per 100g, among 25 USDA food groups

06.412.819.225.635.7185.8336.0486.1636.3Avg protein / 100gAvg calories / 100gPoint 1: Avg protein / 100g 13.9, Avg calories / 100g 218Point 2: Avg protein / 100g 10.6, Avg calories / 100g 254Point 3: Avg protein / 100g 4.2, Avg calories / 100g 154Point 4: Avg protein / 100g 0.8, Avg calories / 100g 609Point 5: Avg protein / 100g 23.3, Avg calories / 100g 197Point 6: Avg protein / 100g 3.4, Avg calories / 100g 104Point 7: Avg protein / 100g 15.3, Avg calories / 100g 256Point 8: Avg protein / 100g 0.9, Avg calories / 100g 87Point 9: Avg protein / 100g 22.2, Avg calories / 100g 211Point 10: Avg protein / 100g 2.8, Avg calories / 100g 63Point 11: Avg protein / 100g 15.3, Avg calories / 100g 498Point 12: Avg protein / 100g 24.4, Avg calories / 100g 211Point 13: Avg protein / 100g 3.5, Avg calories / 100g 111Point 14: Avg protein / 100g 20.3, Avg calories / 100g 134Point 15: Avg protein / 100g 14.1, Avg calories / 100g 205Point 16: Avg protein / 100g 23.1, Avg calories / 100g 216Point 17: Avg protein / 100g 7, Avg calories / 100g 360Point 18: Avg protein / 100g 5, Avg calories / 100g 330Point 19: Avg protein / 100g 8.9, Avg calories / 100g 288Point 20: Avg protein / 100g 12.4, Avg calories / 100g 253Point 21: Avg protein / 100g 8, Avg calories / 100g 211Point 22: Avg protein / 100g 9.8, Avg calories / 100g 444Point 23: Avg protein / 100g 16.5, Avg calories / 100g 209Point 24: Avg protein / 100g 10.1, Avg calories / 100g 221Breakfast Cereals: Avg protein / 100g 8.2, Avg calories / 100g 328High-cal, low-proteinHigh-cal, high-proteinLow-cal, low-proteinLow-cal, high-protein
Breakfast Cereals: 8.2g avg protein, 328 avg kcal per 100g, among 25 USDA food groups
Read the chart as text
  • Point 1: Avg protein / 100g 13.9, Avg calories / 100g 218
  • Point 2: Avg protein / 100g 10.6, Avg calories / 100g 254
  • Point 3: Avg protein / 100g 4.2, Avg calories / 100g 154
  • Point 4: Avg protein / 100g 0.8, Avg calories / 100g 609
  • Point 5: Avg protein / 100g 23.3, Avg calories / 100g 197
  • Point 6: Avg protein / 100g 3.4, Avg calories / 100g 104
  • Point 7: Avg protein / 100g 15.3, Avg calories / 100g 256
  • Point 8: Avg protein / 100g 0.9, Avg calories / 100g 87
  • Point 9: Avg protein / 100g 22.2, Avg calories / 100g 211
  • Point 10: Avg protein / 100g 2.8, Avg calories / 100g 63
  • Point 11: Avg protein / 100g 15.3, Avg calories / 100g 498
  • Point 12: Avg protein / 100g 24.4, Avg calories / 100g 211
  • Point 13: Avg protein / 100g 3.5, Avg calories / 100g 111
  • Point 14: Avg protein / 100g 20.3, Avg calories / 100g 134
  • Point 15: Avg protein / 100g 14.1, Avg calories / 100g 205
  • Point 16: Avg protein / 100g 23.1, Avg calories / 100g 216
  • Point 17: Avg protein / 100g 7, Avg calories / 100g 360
  • Point 18: Avg protein / 100g 5, Avg calories / 100g 330
  • Point 19: Avg protein / 100g 8.9, Avg calories / 100g 288
  • Point 20: Avg protein / 100g 12.4, Avg calories / 100g 253
  • Point 21: Avg protein / 100g 8, Avg calories / 100g 211
  • Point 22: Avg protein / 100g 9.8, Avg calories / 100g 444
  • Point 23: Avg protein / 100g 16.5, Avg calories / 100g 209
  • Point 24: Avg protein / 100g 10.1, Avg calories / 100g 221
  • Breakfast Cereals: Avg protein / 100g 8.2, Avg calories / 100g 328

How the Breakfast Cereals Category Compares

Breakfast Cereals is one of the food groups catalogued in the USDA FoodData Central database, and this page surfaces 50 foods from that group on the current view. Among just the 50 foods on this page, the average calorie count lands at 384 kcal per 100g, with average protein of 7.2g per 100g (the full Breakfast Cereals group of 195 foods averages 328 kcal, shown above). These per-page averages help you benchmark any single food against its immediate neighbors on this listing, a food 30% above this page's calorie average, for example, is a useful signal for portion planning.

Within this page, the most energy-dense item is "Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS,…" at 467 calories per 100g, while the lightest is "Cereals ready-to-eat, POST Raisin Bran Cereal" at 324 calories. That kind of spread is typical for USDA food groups: branded and processed entries often sit high on calories and sodium, while raw or minimally prepared entries anchor the low end. Sorting the grid by calories, protein, fat, or carbs exposes the full distribution so you can pick foods that match specific dietary goals rather than relying on category intuition alone.

Every food in the Breakfast Cereals group links to a full FDA-format nutrition label with vitamins, minerals, and daily value percentages sourced from USDA Standard Reference, Foundation, Branded, or Survey data depending on the item. Use the sort controls to surface the highest-protein or lowest-sodium choices, or drill into any food card to see macro bars, similar foods, and brand breakdowns. For framework and interpretation help, the nutrition guides explain daily values, how to compare foods fairly, and where hidden sugars hide inside everyday categories.

Name Calories Protein Fat Carbs

→ Compare the first three breakfast cereals foods side-by-side

Cereals ready-to-eat, ALPEN

Whole Food
352 cal
P: 11.2gF: 3.3gC: 75.7g

Cereals ready-to-eat, BARBARA'S PUFFINS, original

Whole Food
333 cal
P: 7.4gF: 3.7gC: 84.0g

Cereals ready-to-eat, FAMILIA

Whole Food
388 cal
P: 9.5gF: 6.3gC: 73.8g

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Whole Food
372 cal
P: 12.4gF: 6.6gC: 73.2g

Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes

Whole Food
353 cal
P: 14.4gF: 1.4gC: 78.2g

Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

Whole Food
390 cal
P: 4.5gF: 2.7gC: 87.3g

Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Whole Food
396 cal
P: 4.2gF: 4.2gC: 86.5g

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Whole Food
443 cal
P: 4.9gF: 11.5gC: 79.9g

Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS

Whole Food
392 cal
P: 3.5gF: 3.7gC: 88.2g

Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Whole Food
425 cal
P: 3.3gF: 12.1gC: 78.3g

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Whole Food
389 cal
P: 3.4gF: 4.6gC: 86.8g

Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Whole Food
401 cal
P: 3.6gF: 5.3gC: 81.6g

Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Whole Food
385 cal
P: 3.3gF: 0.3gC: 90.6g

Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Whole Food
397 cal
P: 4.2gF: 3.4gC: 87.9g

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Whole Food
346 cal
P: 6.1gF: 1.1gC: 86.4g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes

Whole Food
389 cal
P: 4.3gF: 0.9gC: 90.2g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Whole Food
354 cal
P: 9.1gF: 1.9gC: 81.8g

Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Whole Food
404 cal
P: 3.9gF: 3.1gC: 90.1g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Whole Food
370 cal
P: 5.8gF: 0.9gC: 89.7g

Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES

Whole Food
398 cal
P: 4.5gF: 10.0gC: 74.7g

Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS

Whole Food
379 cal
P: 3.5gF: 1.7gC: 89.7g

Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS

Whole Food
387 cal
P: 8.6gF: 4.5gC: 79.6g

Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS

Whole Food
387 cal
P: 6.9gF: 3.5gC: 82.8g

Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey

Whole Food
396 cal
P: 6.8gF: 4.2gC: 84.9g

Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds

Whole Food
379 cal
P: 7.8gF: 4.9gC: 77.3g

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Whole Food
342 cal
P: 7.6gF: 1.9gC: 80.4g

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

Whole Food
391 cal
P: 4.7gF: 3.2gC: 85.9g

Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S

Whole Food
388 cal
P: 8.6gF: 4.5gC: 79.8g

Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS

Whole Food
373 cal
P: 8.2gF: 1.8gC: 80.9g

Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes

Whole Food
350 cal
P: 11.9gF: 5.5gC: 75.3g

Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Whole Food
467 cal
P: 11.2gF: 18.3gC: 66.1g

Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY

Whole Food
380 cal
P: 10.0gF: 3.0gC: 78.0g

Cereals ready-to-eat, POST Bran Flakes

Whole Food
328 cal
P: 9.9gF: 2.1gC: 80.5g

Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Whole Food
390 cal
P: 9.8gF: 8.8gC: 70.9g

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Whole Food
384 cal
P: 8.9gF: 5.9gC: 76.6g

Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches

Whole Food
400 cal
P: 7.1gF: 5.0gC: 82.8g

Cereals ready-to-eat, POST Raisin Bran Cereal

Whole Food
324 cal
P: 7.6gF: 1.6gC: 78.9g

Cereals ready-to-eat, POST SELECTS Blueberry Morning

Whole Food
395 cal
P: 6.5gF: 5.3gC: 81.6g

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Whole Food
413 cal
P: 8.5gF: 8.7gC: 77.4g

Cereals ready-to-eat, POST, ALPHA-BITS

Whole Food
389 cal
P: 10.0gF: 4.6gC: 80.3g

Cereals ready-to-eat, POST, COCOA PEBBLES

Whole Food
397 cal
P: 4.8gF: 4.1gC: 85.7g

Cereals ready-to-eat, POST, FRUITY PEBBLES

Whole Food
402 cal
P: 4.6gF: 4.0gC: 86.1g

Cereals ready-to-eat, POST, GOLDEN CRISP

Whole Food
380 cal
P: 5.5gF: 1.7gC: 90.1g

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Whole Food
361 cal
P: 11.2gF: 1.8gC: 80.5g

Cereals ready-to-eat, POST, GRAPE-NUTS Flakes

Whole Food
376 cal
P: 9.4gF: 3.7gC: 82.0g

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Whole Food
403 cal
P: 9.0gF: 10.5gC: 73.0g

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Whole Food
378 cal
P: 7.9gF: 7.1gC: 74.3g

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches

Whole Food
394 cal
P: 7.9gF: 5.1gC: 81.8g

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted

Whole Food
401 cal
P: 7.1gF: 5.5gC: 81.2g

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches

Whole Food
399 cal
P: 7.0gF: 5.4gC: 82.0g
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Primary source data

USDA FoodData Central → FDA Food Labeling & Nutrition → Dietary Guidelines for Americans →

Source: USDA FoodData Central — food_categories taxonomy.
Source: Per-food nutrient values from USDA laboratory analysis and manufacturer-submitted label data.

Read our methodology for how this data is sourced, computed, and verified.

Key takeaways

  • Within Breakfast Cereals, Cereals ready-to-eat is the most calorie-dense item on this page at 467 cal per 100g, while Cereals ready-to-eat is the lightest at 324 cal -- a reminder that "category" alone doesn't tell you much about any single food.
  • By average calorie density, breakfast cereals ranks 6th of 25 USDA food groups -- see how it compares to every other group. Browse all categories
  • Sort the table above by protein, fat, or carbs to find the specific foods in this category that best match your own targets.

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.