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Calories and nutrition in breakfast cereals.

Breakfast cereals, fortified and unfortified, dry and made up with milk. A 40 g serving is the usual pack figure. The 24 foods here average 304 kcal per 100 g.

Breakfast cereals, A to Z.

Breakfast cerealsAs sold

Breakfast cereal, bran flakes, fortified

333kcal per 100 g
133 kcal in a 40 g portion
9.6 gProtein2.2 gFat73.3 gCarbs13.4 gFibre
Folate184 % NRV
High in folateHigh fibre+1
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Breakfast cerealsAs sold

Breakfast cereal, bran type cereal, fortified

267kcal per 100 g
107 kcal in a 40 g portion
12.4 gProtein3.4 gFat49.7 gCarbs24.6 gFibre
Manganese288 % NRV
High in manganeseSource of protein+1
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Breakfast cerealsAs sold

Breakfast cereal, cornflakes, crunchy / honey nut coated, fortified

384kcal per 100 g
154 kcal in a 40 g portion
5.3 gProtein4.2 gFat86.6 gCarbs3.8 gFibre
Folate198 % NRV
High in folateSource of fibre
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Breakfast cerealsAs sold

Breakfast cereal, cornflakes, fortified

376kcal per 100 g
150 kcal in a 40 g portion
7.1 gProtein0.8 gFat90.9 gCarbs2.6 gFibre
Vitamin B6107 % NRV
High in vitamin B6Low fat
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Breakfast cerealsAs sold

Breakfast cereal, cornflakes, frosted, fortified

350kcal per 100 g
140 kcal in a 40 g portion
4.7 gProtein0.5 gFat87.0 gCarbs2.0 gFibre
Vitamin B6114 % NRV
High in vitamin B6Low fat
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Breakfast cerealsAs sold

Breakfast cereal, crunchy clusters type, without nuts, unfortified

399kcal per 100 g
160 kcal in a 40 g portion
7.2 gProtein11.6 gFat71.0 gCarbs7.2 gFibre
Manganese106 % NRV
High in manganeseHigh fibre
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Breakfast cerealsAs sold

Breakfast cereal, crunchy/crispy muesli type cereal, with nuts, unfortified

450kcal per 100 g
180 kcal in a 40 g portion
8.4 gProtein20.5 gFat61.9 gCarbs7.9 gFibre
Manganese113 % NRV
High in manganeseHigh fibre
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Breakfast cerealsAs sold

Breakfast cereal, fruit and fibre type, fortified

348kcal per 100 g
139 kcal in a 40 g portion
8.0 gProtein5.8 gFat70.3 gCarbs8.6 gFibre
Folate105 % NRV
High in folateHigh fibre
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Breakfast cerealsRaw

Breakfast cereal, instant hot oat, plain, raw, fortified

352kcal per 100 g
141 kcal in a 40 g portion
11.0 gProtein7.3 gFat64.6 gCarbs8.5 gFibre
Manganese184 % NRV
High in manganeseHigh fibre+1
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Breakfast cerealsAs sold

Breakfast cereal, malted flake, fortified

373kcal per 100 g
149 kcal in a 40 g portion
11.8 gProtein1.4 gFat83.4 gCarbs3.0 gFibre
Vitamin C168 % NRV
High in vitamin CSource of protein+2
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Breakfast cerealsAs sold

Breakfast cereal, malted wheat, fortified

339kcal per 100 g
136 kcal in a 40 g portion
8.7 gProtein2.3 gFat75.7 gCarbs8.6 gFibre
Niacin (vitamin B3)89 % NRV
High in niacinHigh fibre+1
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Breakfast cerealsAs sold

Breakfast cereal, multigrain hoops, fortified

368kcal per 100 g
147 kcal in a 40 g portion
7.9 gProtein3.8 gFat80.7 gCarbs5.7 gFibre
Thiamin (vitamin B1)113 % NRV
High in thiaminSource of fibre
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Breakfast cerealsAs sold

Breakfast cereal, Oat, instant, flavoured, unfortified, made up with semi-skimmed milk

98kcal per 100 g
39 kcal in a 40 g portion
4.4 gProtein2.4 gFat15.6 gCarbs1.0 gFibre
Manganese22 % NRV
Source of manganeseSource of protein+1
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Breakfast cerealsCooked

Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk

95kcal per 100 g
38 kcal in a 40 g portion
4.9 gProtein2.5 gFat14.2 gCarbs2.0 gFibre
Vitamin B1244 % NRV
High in vitamin B12Source of protein+2
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Breakfast cerealsAs sold

Breakfast cereal, puffed wheat, honey coated, fortified

355kcal per 100 g
142 kcal in a 40 g portion
4.7 gProtein1.2 gFat86.8 gCarbs3.1 gFibre
Thiamin (vitamin B1)91 % NRV
High in thiaminSource of fibre+1
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Breakfast cerealsAs sold

Breakfast cereal, puffed wheat, unfortified

341kcal per 100 g
136 kcal in a 40 g portion
13.2 gProtein2.0 gFat72.0 gCarbs7.8 gFibre
Manganese117 % NRV
High in manganeseSource of protein+3
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Breakfast cerealsAs sold

Breakfast cereal, rice, chocolate flavoured, fortified

375kcal per 100 g
150 kcal in a 40 g portion
4.6 gProtein2.3 gFat89.6 gCarbs2.0 gFibre
Vitamin B6107 % NRV
High in vitamin B6Low fat
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Breakfast cerealsToasted

Breakfast cereal, rice, toasted/crisp, fortified

374kcal per 100 g
150 kcal in a 40 g portion
5.7 gProtein1.0 gFat91.2 gCarbs0.7 gFibre
Vitamin B6107 % NRV
High in vitamin B6Low fat
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Breakfast cerealsAs sold

Breakfast cereal, wheat and multigrain, chocolate flavoured, fortified

375kcal per 100 g
150 kcal in a 40 g portion
6.5 gProtein4.1 gFat83.2 gCarbs6.3 gFibre
Vitamin B6100 % NRV
High in vitamin B6High fibre
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Breakfast cerealsAs sold

Muesli, Swiss style, no added sugar or salt, unfortified

357kcal per 100 g
143 kcal in a 40 g portion
9.8 gProtein5.9 gFat70.7 gCarbs8.5 gFibre
Manganese100 % NRV
High in manganeseHigh fibre
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Breakfast cerealsAs sold

Muesli, Swiss style, unfortified

366kcal per 100 g
146 kcal in a 40 g portion
9.2 gProtein6.3 gFat72.6 gCarbs8.8 gFibre
Manganese116 % NRV
High in manganeseHigh fibre
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Breakfast cerealsAs sold

Porridge, made with milk and water

72kcal per 100 g
29 kcal in a 40 g portion
3.1 gProtein1.9 gFat11.2 gCarbs1.0 gFibre
Manganese23 % NRV
Source of manganeseSource of protein+2
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Breakfast cerealsAs sold

Porridge, made with water

47kcal per 100 g
19 kcal in a 40 g portion
1.4 gProtein1.0 gFat8.8 gCarbs1.0 gFibre
Manganese23 % NRV
Source of manganeseLow fat
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Breakfast cerealsAs sold

Porridge, made with whole milk

112kcal per 100 g
45 kcal in a 40 g portion
4.9 gProtein4.7 gFat13.3 gCarbs0.9 gFibre
Vitamin B1236 % NRV
High in vitamin B12Source of protein+1
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Daily reference values, and where to find them

Compare the adult daily reference values used on food labels with the richest sources among the 24 foods above. These are label references, rather than a personal supplement plan. Food amounts are per 100 g.

Vitamins

Biotin0.05 mg daily referenceRichest here: instant hot oat breakfast cereal, 0.013 mg per 100 gFolate0.2 mg daily referenceRichest here: cornflakes breakfast cereal, 0.396 mg per 100 gNiacin (vitamin B3)16 mg daily referenceRichest here: malted flake breakfast cereal, 26.1 mg per 100 gPantothenic acid (vitamin B5)6 mg daily referenceRichest here: rice breakfast cereal, 6 mg per 100 gRiboflavin (vitamin B2)1.4 mg daily referenceRichest here: malted flake breakfast cereal, 2.1 mg per 100 gThiamin (vitamin B1)1.1 mg daily referenceRichest here: malted flake breakfast cereal, 1.6 mg per 100 gVitamin A0.8 mg daily referenceRichest here: porridge, 0.04 mg per 100 gVitamin B120.0025 mg daily referenceRichest here: malted flake breakfast cereal, 0.0034 mg per 100 gVitamin B61.4 mg daily referenceRichest here: malted flake breakfast cereal, 2.1 mg per 100 gVitamin C80 mg daily referenceRichest here: malted flake breakfast cereal, 134 mg per 100 gVitamin D0.005 mg daily referenceRichest here: malted flake breakfast cereal, 0.0083 mg per 100 gVitamin E12 mg daily referenceRichest here: bran flakes breakfast cereal, 8.3 mg per 100 gVitamin K0.075 mg daily referenceRichest here: cornflakes breakfast cereal, 0.00006 mg per 100 g

About the nutrition data

Every figure comes from the UK government’s food composition dataset, shown per 100 g and per typical portion.

UK government food data

Figures come from CoFID 2021, the UK’s Composition of Foods Integrated Dataset, per 100 g of the edible part.

Open dataset

Portions and daily values

Portions use typical UK sizes, such as 80 g for fruit and vegetables. Each card compares the food’s strongest nutrient with its legal daily reference value (NRV).

Reference values

Badges follow UK law

Badges such as “high in”, “source of” and “low fat” use the thresholds in Regulation (EC) 1924/2006, checked per 100 g, or per 100 ml for drinks.

The rules
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Immufix Daily Immune Support pouch, orange flavour
From Immufix

One scoop, every nutrient declared.

Every 25 g scoop of Immufix declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals, each with its amount on the pouch. Vitamin C, vitamin D, zinc and selenium contribute to the normal function of the immune system.

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