Diet Food For Breakfast # Recommended Serving Size of Cereal Published: 12/03/2026 AuthorBy Nestlé Cereals Reading time: 5 min. Share it with your friends ![Welcome to our Recommended Cereal Portion Guidance](/au/sites/g/files/qirczx966/files/styles/1_1_768px_width/public/2022-06/Serving%20Sizes_1.png.webp?h=e0ce08cc&itok=ISh-XuOL) How much should you put in the bowl? As each cereal is a different shape and size, try our cereal portion guidance tips to find the answer… ## FINDING THE RIGHT CEREAL PORTION A bowl of cereal as part of a balanced breakfast is a great way to start the day, but how much cereal you consume should depend on your energy needs. When it comes to cereal, we have found that a 30 gram portion fits well as part of a balanced breakfast. In fact, this is the standard portion reference that we use on most of our cereal packs, however, it is always best to check the pack for recommendations on portion sizes. This reference value makes it easy to compare the nutrition values of one cereal to another. However, energy needs are variable. Some of the main factors to determine energy needs are age, size and activity level. Many adults and teenagers have higher energy needs than children simply because they are bigger. As a result, teens and adults are likely to consume more than children, and so we would recommend larger cereal portions. So what does that mean for my favourite cereal? Every different cereal has a different shape, volume and thus density, so the same portion may look different. ![weight](/au/sites/g/files/qirczx966/files/styles/1_1_768px_width/public/2022-09/MicrosoftTeams-image%20%283%29.png.webp?itok=kpp4YgRh) ### 3 WAYS TO GET THE IDEAL CEREAL PORTION ## \#1: WEIGH Of course, the most accurate way to get 30 or 45 grams of cereal in a bowl is to weigh it! When you've done it once, you'll know what the portion looks like in your favourite cereal bowl, and you probably won't need to do it again. But to save you time hunting for your kitchen scale, we have some other methods which can help you get a similar result, with the help of our cereal portion guidance chart at the bottom of this page. ![spoon](/au/sites/g/files/qirczx966/files/styles/1_1_768px_width/public/2022-09/MicrosoftTeams-image%20%281%29.png.webp?itok=KV7__Q2u) ### THE SPOON STANDARD ![mesure](/au/sites/g/files/qirczx966/files/styles/1_1_768px_width/public/2022-09/MicrosoftTeams-image%20%282%29.png.webp?itok=6-5RmBki) ### THE PORTION NUMBERS ## How much milk do you have with cereal? A 30-gram portion of cereals pairs up nicely with 125ml of milk. Whether you prefer the dairy version or you usually go for the lactose-free drinks such as soy, coconut or almond drinks, aim to pour 125ml for a heavenly breakfast. Find out why they make such a great pairing with our article about [cereal and milk](https://www.nestle-cereals.com/global/blog/healthy-breakfast/cereal-milk), and discover delicious plant-based drinks you can try with cereals. ## Serving cereals with alternative milk drinks Many milk alternative are lower in calories than dairy milk. So why not venture out into the world of plant-based drinks and add almond or coconut drinks to your bowl of cereals? Their exciting flavours will tempt you to use them in your coffee too! ## Why try out different cereal toppings? Cereal toppings are a great way to add more balance to your cereal bowl. Aim to serve your cereal with milk, fruit, a source of protein and glass of water. Cereal toppings can be used to add extra nutrients, a bit more flavour, or bulk out your bowl. There is a range of cereal toppings, from chopped nuts to low-fat Greek yoghurt and cinnamon powder to fresh berries, the choices are varied! ## Serving cereals with fruits If you’re aiming for your five portions of fruits and vegetables a day, start with the first meal of the day! Check out the fruits for breakfast. From exotic twists to citrusy breakfasts, you can add almost any fruit under the sun to your cereal bowl. These combinations are so full of flavour and colour, you will want to try them again and again. Remember that there are many tasty cereal toppings ideas you can add to your breakfast. Explore all of them, next! ## BREAKFAST NUTRITION ARTICLES [![What is a balanced breakfast](/au/sites/g/files/qirczx966/files/styles/1_1_450px_width/public/2022-10/brooke-lark-nTZOILVZuOg-unsplash.jpg.webp?h=f5ac12e7&itok=iNp4_AoA)](https://www.nestle-cereals.com/au/nutrition/what-is-a-balanced-diet) Reading time: 5 min. Diet Food For Breakfast ## [What Is a Balanced Diet? 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