Cereal & oatmeal

Cereal and oatmeal are warm or cold breakfast dishes made from processed grains, typically served with milk or water. Cereal often includes ready-to-eat flakes, puffs, or granola, while oatmeal is made from rolled or steel-cut oats cooked into a porridge. Both are staples in Western breakfasts, particularly in North America and Europe.

🍽️ Nutrition at a glance

These dishes are high in carbohydrates, providing a quick source of energy, and often contain added sugars, especially in flavored cereals. They offer key nutrients like fiber (especially oatmeal), iron, and B vitamins, with a typical serving ranging from 150 to 300 calories depending on preparation and additions.

Nutrition breakdown

Calories	250 kcal
Protein	8 g
Carbs	45 g
Fat	5 g
Fiber	5 g
Sugar	12 g
Sodium	200 mg
Iron	8 mg
Calcium	150 mg
Potassium	250 mg
Magnesium	60 mg
Phosphorus	200 mg
Zinc	3 mg
Vitamin B1 (Thiamin)	0.5 mg
Folate	100 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Oatmeal has been a dietary staple for centuries, valued for its heart-healthy beta-glucan fiber, while modern cereals became popular in the early 20th century as a convenient, mass-produced breakfast option. Nutritionally, oatmeal is often considered a whole-food choice, whereas many commercial cereals are fortified but can be high in sugar, highlighting a cultural shift towards quick, processed meals.