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.
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.
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.
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 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.
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!
- In Person
For the last 15 years we’ve been working to reduce the sodium (which is the major component of salt) in our breakfast cereals across the world, because we want to keep on making them more nutritious. Achieving consistency on all products, in all countries, takes time - so some may have more sodium than others. Our aim is for all our cereals – globally – to have the same reduced levels of sodium, with a target of less than 135mg per serving in all our children’s products.
As well as being a healthy choice for people who want to reduce the amount of gluten in their diet, or have coeliac disease or a gluten intolerance, Gluten Free Corn Flakes are fortified with B-vitamins, folic acid and iron
Two things to remember: • Look for food labels where the word 'whole' appears in front of the name of the grain, like “whole wheat” or “wholemeal bread”. • For foods with more than one ingredient, make sure whole grain is listed towards the top of the ingredients list. The further up the list it is, the more whole grain has been used in the recipe. And look out for the percentage of whole grain. You should find this in the ingredients list too.
Because it’s industry practice to label seasonal oils (oils that aren’t consistently available across the year). In Europe it’s now mandatory to detail the types of vegetable oils used in a food product. So it’s no longer permitted to use the term “vegetable oil” on a label.