Cereal — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 379 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 84 g | 30.55% |
| Fiber | 7 g | 25% |
| Sugars | 25 g | 50% |
| Glycemic Index | 74 | - |
| Protein | 7 g | 14% |
| Sodium | 577 mg | 25.09% |
| Total Fat | 2 | 2.56% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
7 g
🥔 Good Fiber Content
2 g
🥕 Low Fat Content
Key takeaways
Health benefits
- Provides sustained energy from its complex carbohydrates, making it a good source of fuel for the body and brain.
- Rich in vitamins and minerals if fortified, such as iron, B vitamins, and Vitamin D, which support overall health and well-being.
- High in fiber if made from whole grains, supporting digestive health, promoting regular bowel movements, and maintaining a healthy gut microbiome.
- Convenient and easy to prepare, offering a quick and nutritious breakfast option.
- Versatile in serving, allowing for the addition of fruits, nuts, and seeds to enhance nutritional value.
Health risks
- High sugar content in many commercial cereals, which can contribute to weight gain, tooth decay, and increased risk of diabetes when consumed frequently.
- Low nutrient density in highly processed cereals, which often lack essential nutrients and fiber, offering little nutritional value.
- Potential for artificial additives such as preservatives, colorings, and flavorings in some cereals, which may cause adverse reactions in sensitive individuals.
- High sodium content in certain varieties, which can contribute to hypertension and increased cardiovascular risks.
How to choose cereal
When selecting cereal, look for options with whole grains as the first ingredient and low in added sugars. The grains should be intact and not crushed, indicating they have been handled and packaged carefully.
Avoid cereals that contain artificial colors or flavors, as these can be unnecessary additives. Good quality cereal will have a natural color and a pleasant, wholesome aroma.
How to store cereal
Cereal should be stored in an airtight container in a cool, dry place to keep it fresh. Keeping it in its original packaging inside a sealed container is ideal. Properly stored cereal can last for several months.
Exposure to air can make cereal stale and less crunchy. Humidity can also cause it to become soggy. Ensure the container is tightly sealed to keep out moisture and maintain the cereal's crispness.
✅ Extra Tip
How long does it last?
Cereal can last for 6-12 months when stored in an airtight container in a cool, dry place. Once opened, it is best to consume it within 3-6 months for optimal freshness. Proper storage helps maintain its crunchiness and flavor.
What to do with leftovers?
Leftover cereal can be used in a variety of creative ways. Crush it and use it as a topping for ice cream or yogurt, adding a crunchy texture and extra flavor. Cereal can also be used as a base for homemade granola bars or mixed into trail mix with nuts and dried fruit.
Use cereal in baking, such as adding it to cookies, muffins, or cakes for a unique twist. It can also be used as a coating for fried chicken or fish, providing a crispy crust. If you have a lot of cereal, consider making a batch of cereal marshmallow treats or using it as a topping for fruit crisps or cobblers. Cereal can also be blended into a smoothie for added texture, or simply enjoyed as a snack with a drizzle of honey or chocolate. For a quick breakfast, mix cereal with milk or yogurt and fresh fruit.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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