USDA food category

Breakfast Cereals

According to USDA FoodData Central (data refreshed September 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

Dual-rank verdict

Breakfast Cereals ranks 6th of 25 USDA food groups on average calorie density (328 kcal/100g) but 16th of 25 on average protein (8.2g/100g), group-level USDA averages rather than any single food.

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

BREAKFAST_CEREALS · USDA FDC · September 2026

Breakfast Cereals group desk

CAL-MID 328 kcal/100g PRO-LOW 8.2g/100g DENS-UPPER #6/25 dense PRO-RANK-MID #16/25 protein COUNT-SMALL 195 PHOTO-FINISH Sweets · ±2 kcal BOOK-FDC 195 idx · September 2026

195 index-core foods average 328 kcal and 8.2g protein per 100g · #6/25 by calorie density · #16/25 by protein. Read with nearest density peer: Sweets (+2 kcal/100g).

Calorie-density neighbourhood around Breakfast Cereals

Vegetables and · lightest avg63 kcalCereal Grains · near288 kcalBreakfast Cereals · this gro…328 kcalSweets · near330 kcalBaked Products · near360 kcalFats and · densest avg609 kcal
Neighbourhood around Breakfast Cereals's 328 kcal/100g group average, not a full 25-group distribution reprint.

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).

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
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.