Nutrition

How Much Cereal and Milk Should You Have for Breakfast?

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We love waking up to a delicious bowl of cereal every morning. But how should the bowl look: full, half-full or somewhere in between? If you’ve ever wondered ‘how much cereal should I eat’, we’ve got the answer. We measured the ideal breakfast in grams - here are the results!

HOW MUCH CEREAL SHOULD YOU EAT FOR BREAKFAST?

The answer is not always straightforward. If you’re having a bowl of cereal as part of a balanced breakfast, you should keep in mind that the ideal portion will be different based on your energy needs, age, size and activity levels. 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.

Plus, cereals come in different shapes, volumes and densities. So, the ideal portion of Cheerios will look different than the amount of Shreddies you should have for breakfast.

What does all this mean for your favourite cereal? Below, you will find tips to get the right amount in your bowl.

 

HOW MANY GRAMS OF CEREAL SHOULD I HAVE?

For adults, a cereal portion should be between 30 to 45 grams. This is the standard reference that we use on most of our cereal packs. This reference value makes it easy to compare the nutrition values of one cereal to another. 

Keep your kitchen scale handy for your next breakfast and see what 30 grams of your favourite cereals look like! Chances are you’ll only need to do this measurement once, so you can identify the ideal portion you should be aiming for.

 

HOW MANY GRAMS OF CEREALS SHOULD KIDS HAVE?

We have found that a 30-gram portion matches well the energy needs of children. Our easy rule of thumb when having cereals is 25 to 30 grams for children and 30 to 45 grams for adults. Measuring the weight of your breakfast cereal is the most accurate method of getting your portions right.
Keep reading to discover other helpful tips.

 

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 with the energy needs of a child between 6 and 8 years old as part of a balanced breakfast. In fact, this is the standard portion reference that we use on most of our cereal packs. This reference value makes it easy to compare the nutrition values of one cereal to another.
Keep things simple by remembering the following approximate cereal portion guidance: 25 to 30 grams for children and 30 to 45 grams for adults.
 

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 depending on what cereal is your favourite.

2 WAYS TO GET THE IDEAL CEREAL PORTION

Number 1: Weigh

Of course, the most accurate way to get 3o or 40 grams of cereal in a bowl is to weight it! When you have done it once, you will know what the proportion looks like in your favourite cereal bowl, and you probably wont need to do it again!

Number 2: Count

Counting is fun and kids like it too! We have found the number of pieces it takes to get the desired weight in the bowl. Of course, this method only works for cereals made of regular pieces that are all about the same weight. You may not have time to do it ever day, but why not try it on the weekend?

 

  

 

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, or discover delicious plant-based drinks you can try with cereals.

 

SERVING CEREALS WITH ALTERNATIVE MILK DRINKS

Many alternative milk drinks 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! Check out our easy guide to non-dairy drinks and discover 11 different options you can try for your next breakfast.

Wunda is a new plant-based alternative with a light, creamy taste. 

 

HOW MANY CALORIES SHOULD BREAKFAST BE?

Aim for 300-400 calories for your first meal of the day. When enjoying cereals, it’s very easy to calculate the number of calories for each breakfast. Check out the labels on your cereals and milk, measure the quantities and you can work out straightaway if you’re over the recommended number of calories.

 

SERVING CEREALS WITH FRUITS

If you’re aiming for your five portions of fruits and vegetables a day, check out the best 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. 

We hope you’ll enjoy filling your bowls as much as emptying them! Remember that there are many tasty cereal toppings ideas you can add to your breakfast. Explore all of them, next!

 

WHAT REALLY MAKES A HEALTHY BREAKFAST? THE INTERNATIONAL BREAKFAST RESEARCH INITIATIVE (IBRI)I

At CPW, we promise to make breakfast better. But what does a nutritionally better breakfast actually look like? The IBRI, led by world-renowned nutrition experts, has helped us to answer this question. Find out exactly what constitutes a healthy breakfast and more on this page.

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