CNF 2026

Breakfast cereals

212 foods in this group. Median energy: 382 kcal per 100 g.

212foods

382 kcalEnergy · median

8.8 gProtein · median

7.6 gFibre · median

Highest in protein

Per 100 g of the edible portion

Highest in fibre

Per 100 g of the edible portion

Highest in energy

Per 100 g of the edible portion

All foods in the group

Per 100 g of the edible portion

Food	kcal	Protein	Fat	Carbohydrate	Fibre
Cereal, hot, 9 grain, dry, Rogers	350	15.0	6.3	67.5	17.5
Cereal, hot, 9 grain, prepared, Rogers	68	2.9	1.2	13.1	3.4
Cereal, hot, corn grits (yellow), cooked	59	1.4	0.2	12.9	0.3
Cereal, hot, corn grits (yellow), dry	371	8.8	1.2	79.6	1.6
Cereal, hot, cream of rice, cooked	52	0.9	0.1	11.4	0.1
Cereal, hot, cream of rice, dry	370	6.3	0.5	82.4	0.6
Cereal, hot, cream of wheat, Red River, dry Robin Hood	344	12.0	3.4	72.0	12.0
Cereal, hot, cream of wheat, Red River, prepared, Robin Hood	64	2.2	0.6	13.4	2.2
Cereal, hot, cream of wheat, instant: apple and cinnamon, dry	379	7.4	1.1	82.9	3.7
Cereal, hot, cream of wheat, instant: apple and cinnamon, prepared	66	1.3	0.2	14.5	0.7
Cereal, hot, cream of wheat, instant: maple and brown sugar, dry	374	6.6	0.4	84.0	2.6
Cereal, hot, cream of wheat, instant: maple and brown sugar, prepared	66	1.2	0.1	14.7	0.5
Cereal, hot, cream of wheat, instant: original, dry	370	12.1	1.5	74.6	3.6
Cereal, hot, cream of wheat, instant: original, prepared	49	1.6	0.2	9.9	0.5
Cereal, hot, cream of wheat, instant: whole grain, dry	333	13.3	2.2	74.2	11.1
Cereal, hot, cream of wheat, instant: whole grain, prepared with water	51	2.0	0.3	11.3	1.7
Cereal, hot, cream of wheat, quick, dry	379	12.9	1.3	76.8	3.6
Cereal, hot, cream of wheat, quick, prepared	52	1.8	0.2	10.5	0.5
Cereal, hot, cream of wheat, regular, dry	382	13.2	1.3	77.1	3.9
Cereal, hot, cream of wheat, regular, prepared	33	1.1	0.1	6.6	0.3
Cereal, hot, oats (oatmeal), Quick: Robin Hood, dry, Robin Hood	381	15.2	6.4	66.7	8.8
Cereal, hot, oats (oatmeal), Quick: Robin Hood, prepared, Robin Hood	81	3.2	1.4	14.1	1.9
Cereal, hot, oats (oatmeal), instant: Weight Control, Cinnamon, dry, Quaker	381	15.6	4.9	68.7	16.3
Cereal, hot, oats (oatmeal), instant: Weight Control, Cinnamon, prepared, Quaker	96	3.9	1.2	17.3	4.1
Cereal, hot, oats (oatmeal), instant: Weight Control, Maple and Brown Sugar, dry, Quaker	382	15.4	4.8	68.8	16.1
Cereal, hot, oats (oatmeal), instant: Weight Control, Maple and Brown Sugar, prepared, Quaker	96	3.9	1.2	17.3	4.1
Cereal, hot, oats (oatmeal), instant: Wild Berry Medley, dry, Quaker	386	8.8	4.6	77.3	11.3
Cereal, hot, oats (oatmeal), instant: Wild Berry Medley, prepared, Quaker	96	2.2	1.1	19.2	2.8
Cereal, hot, oats (oatmeal), instant: apple & cinnamon, prepared, Quaker	86	1.8	0.9	17.4	1.8
Cereal, hot, oats (oatmeal), instant: apple and cinnamon, dry, Quaker	386	8.3	4.2	78.6	7.9
Cereal, hot, oats (oatmeal), instant: cinnamon and spice, dry, Quaker	387	8.4	4.4	78.5	6.8
Cereal, hot, oats (oatmeal), instant: cinnamon and spice, prepared, Quaker	103	2.2	1.2	21.0	1.8
Cereal, hot, oats (oatmeal), instant: cookies and cream, dry, Quaker	412	8.6	9.7	72.6	6.7
Cereal, hot, oats (oatmeal), instant: cookies and cream, prepared, Quaker	102	2.1	2.4	18.0	1.7
Cereal, hot, oats (oatmeal), instant: dinosaur eggs, dry, Quaker	400	7.9	7.0	76.4	6.2
Cereal, hot, oats (oatmeal), instant: dinosaur eggs, prepared, Quaker	114	2.3	2.0	21.8	1.8
Cereal, hot, oats (oatmeal), instant: golden honey with bran, dry, Quaker	385	9.2	4.7	76.6	7.5
Cereal, hot, oats (oatmeal), instant: golden honey with bran, prepared, Quaker	96	2.3	1.2	19.1	1.9
Cereal, hot, oats (oatmeal), instant: maple and brown sugar, dry, Quaker	386	8.8	4.5	77.6	6.8
Cereal, hot, oats (oatmeal), instant: maple and brown sugar, prepared, Quaker	105	2.4	1.2	21.2	1.9
Cereal, hot, oats (oatmeal), instant: peaches 'n cream, dry, Quaker	402	8.3	7.6	75.0	7.8
Cereal, hot, oats (oatmeal), instant: peaches 'n cream, prepared, Quaker	89	1.8	1.7	16.6	1.7
Cereal, hot, oats (oatmeal), instant: raisins and spice, dry, Quaker	376	7.6	3.8	78.0	10.9
Cereal, hot, oats (oatmeal), instant: raisins and spice, prepared, Quaker	104	2.1	1.0	21.6	3.0
Cereal, hot, oats (oatmeal), instant: reduced sugar, apples and cinnamon, dry, Quaker	385	10.4	5.3	74.0	9.3
Cereal, hot, oats (oatmeal), instant: reduced sugar, apples and cinnamon, prepared, Quaker	78	2.1	1.1	15.0	1.9
Cereal, hot, oats (oatmeal), instant: reduced sugar, brown sugar cinnamon, dry, Quaker	384	10.1	5.2	74.2	8.0
Cereal, hot, oats (oatmeal), instant: reduced sugar, brown sugar cinnamon, prepared, Quaker	82	2.2	1.1	15.8	1.7
Cereal, hot, oats (oatmeal), instant: regular, dry	382	13.0	6.7	67.5	10.1
Cereal, hot, oats (oatmeal), instant: regular, prepared	77	2.6	1.3	13.5	2.0
Cereal, hot, oats (oatmeal), large flakes, dry, Quaker	388	13.3	7.2	66.7	9.3
Cereal, hot, oats (oatmeal), large flakes, dry, Rogers	389	14.2	7.0	68.2	10.3
Cereal, hot, oats (oatmeal), large flakes, prepared, Quaker	83	2.9	1.5	14.3	2.0
Cereal, hot, oats (oatmeal), large flakes, prepared, Rogers	74	2.7	1.3	14.0	1.9
Cereal, hot, oats (oatmeal), large flakes, whole grain, dry, Cream Hill Estates	391	14.9	7.8	65.4	8.2
Cereal, hot, oats (oatmeal), minute, dry, Robin Hood	381	15.2	6.4	66.7	8.8
Cereal, hot, oats (oatmeal), minute, prepared, Robin Hood	41	1.6	0.7	7.1	0.9
Cereal, hot, oats (oatmeal), one minute, dry, Quaker	388	13.3	7.2	66.7	9.3
Cereal, hot, oats (oatmeal), one minute, prepared, Quaker	83	2.9	1.5	14.3	2.0
Cereal, hot, oats (oatmeal), porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers	60	3.0	1.2	10.5	2.5
Cereal, hot, oats (oatmeal), porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers	343	17.1	7.1	60.0	14.3
Cereal, hot, oats (oatmeal), quick, dry, Quaker	388	13.3	7.2	66.7	9.3
Cereal, hot, oats (oatmeal), quick, prepared, Quaker	83	2.9	1.5	14.3	2.0
Cereal, millet, puffed	354	13.0	3.4	80.0	2.7
Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's	331	10.7	2.3	80.2	15.2
Cereal, ready to eat, 100% Bran, Post	395	12.3	2.1	77.1	33.9
Cereal, ready to eat, Acai Plus Granola, Nature's Path	445	9.0	14.9	70.9	7.6
Cereal, ready to eat, Agave Sunflower Seeds Granola, Nature's Path	455	11.0	15.8	67.2	7.8
Cereal, ready to eat, All Bran Buds, Kellogg's	259	10.6	2.6	77.6	37.5
Cereal, ready to eat, All Bran Original, Kellogg's	262	13.4	3.5	74.3	29.7
Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's	348	9.6	2.0	78.0	10.3
Cereal, ready to eat, Alpen (muesli), Weetabix	386	11.0	5.5	73.0	7.8
Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	378	13.3	5.6	71.1	11.1
Cereal, ready to eat, Alpha-bits, Post	394	8.7	4.1	82.5	6.6
Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery	363	9.5	3.7	76.0	5.4
Cereal, ready to eat, Blueberry Muesli with Almonds, Nature's Path	379	10.8	5.4	75.4	10.6
Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice	316	12.7	2.7	73.3	16.7
Cereal, ready to eat, Breakfast O's, Barbara's Bakery	402	16.0	6.3	73.0	9.3
Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery	395	6.8	1.9	85.0	4.7
Cereal, ready to eat, Cap'n Crunch, Quaker	402	4.0	5.2	85.8	3.0
Cereal, ready to eat, Cheerios, General Mills	397	12.9	6.4	72.7	10.9
Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills	409	7.1	5.2	82.7	6.7
Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills	387	7.8	3.6	82.4	7.4
Cereal, ready to eat, Cheerios: honey nut, General Mills	389	8.1	4.0	81.9	6.8
Cereal, ready to eat, Cheerios: multigrain, General Mills	398	8.5	4.2	81.0	9.0
Cereal, ready to eat, Chex: honey nut, General Mills	393	4.7	2.0	86.7	1.3
Cereal, ready to eat, Cinnamon Toast Crunch, General Mills	422	6.0	12.9	76.7	6.6
Cereal, ready to eat, Corn Bran Squares, Quaker	347	5.3	4.0	84.9	14.8
Cereal, ready to eat, Corn Dunks, President's Choice	387	5.2	1.7	88.7	2.3
Cereal, ready to eat, Corn Flakes, Kellogg's	392	6.6	0.8	87.2	4.2
Cereal, ready to eat, Corn Flakes, President's Choice	398	7.7	1.3	86.7	3.3
Cereal, ready to eat, Corn Flakes, Selection	398	7.1	1.3	87.1	3.5
Cereal, ready to eat, Corn Flakes: Frosted, Compliments	387	5.0	2.2	87.9	2.9
Cereal, ready to eat, Corn Pops, Kellogg's	386	4.8	1.5	89.4	7.1
Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path	383	6.5	0.8	88.5	4.0
Cereal, ready to eat, Count Chocula, General Mills	395	4.3	3.7	86.7	2.0
Cereal, ready to eat, Crispix, Kellogg's	399	7.3	1.0	87.2	1.8
Cereal, ready to eat, Crispy Rice, Compliments	397	8.0	1.9	84.2	2.7
Cereal, ready to eat, Crispy Rice, Nature's Path	379	7.7	5.7	80.8	6.6
Cereal, ready to eat, Fibre 1, General Mills	344	8.9	2.7	79.7	44.5

Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.

Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit.