Made from processed grains, cereal is a traditional breakfast food commonly mixed with milk. Other ingredients and nutrients are added to cereals to form individual flavors and nutrition. Most of the major cereal manufacturers produce a variety of cereals that target different nutritional needs such as kids' cereals, healthy cereals and cereals with added vitamins, protein and fiber.
Calories
Most cereals have a 1-cup serving size and provide about 175 to 200 calories per serving. With a grain-based ingredient list and added sugars, carbohydrates make up the majority of calories. Protein amounts are typically around 5 grams to 10 grams per serving. Most cereals are low in fat with less than 3 grams per serving for 2 to 4 percent of the total calories.
Ingredients
All cereals start with flour, rice, wheat, granola, grains and corn as the base ingredient. Additional ingredients are intended to add flavor, texture and color. Some cereal companies such as Kashi use only natural ingredients that are free of artificial additives, preservatives and refined sugars. Other common ingredients include sweeteners, salt, sugar, honey, canola oil, sugar syrups and cinnamon.
Fiber
One of the most common nutrients found in cereals is dietary fiber--a nutrient that is known to aid in healthy digestion. Kellogg's was the first cereal company to produce a high-fiber breakfast cereal in 1915, and other companies have followed with their own high-fiber cereals. A high-fiber cereal will typically contain 14 grams of fiber per serving or about 35 percent of the daily recommended intake. Cereals with significant amounts of fiber will typically be made from bran, oats or whole grains.
Sugar
Cereals have the potential to contain high amounts of carbohydrates and sugars from the flour and added sugars and syrups. The average cereal from General Mills and Kellogg's, for example, contain more than 12 grams of sugar per serving that provides 43 percent of the daily recommended intake. Some of the sweet kids' cereals can contain up to 28 grams of sugars per serving. Cereal companies claim cereals that are low in fat and high in carbohydrates have the ability to reduce mid-morning hunger cravings.
Nutrients
Most cereals are fortified with vitamins and minerals for additional nutrition. One serving of cereal can provide at least 25 percent of the daily recommended intake to essential vitamins. Common vitamins and minerals added to cereals include folic acid, vitamin B12, vitamin B1, vitamin B6, vitamin D, riboflavin and niacin. Adding milk to cereal can add extra vitamins and minerals such as vitamin D and calcium.
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