Cereal, crunch
Common food
Photo: Wikipedia
Crunch cereal is a sweetened, ready-to-eat grain product with a signature crisp, airy texture that delivers a satisfying snap with every bite. It's typically made from corn or wheat and coated in a sugar glaze, making it a quick, high-energy breakfast or snack. Nutritionally, it's a significant source of carbohydrates and sugar, providing a fast fuel boost.
Calorie split: 4% protein · 83% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for the addictive, sweet crunch and the nostalgic comfort of a classic breakfast bowl. Its simplicity and speed make it a go-to for busy mornings or a satisfying late-night snack.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can lead to a rapid blood-sugar spike and subsequent crash, making it a poor choice for sustained energy. To counteract this, pair it with protein and fat like Greek yogurt or nuts, and practice portion control by measuring a single serving. Those with gluten sensitivities should also check labels for wheat-based cereals.
Key benefits
- Provides quick energy from carbohydrates
- Convenient and requires no cooking
- Fortified with vitamins and minerals in many brands
- Lightweight and easy to store
- Serves as a versatile topping for yogurt or desserts
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercially successful cold breakfast cereal, Granula, was invented in 1863 and was so hard it had to be soaked in milk overnight before eating.
Full nutrition (USDA data · scales with serving)
| Water | 5.8 g |
| Energy | 398 kcal |
| Protein | 4.3 g |
| Total lipid (fat) | 5.5 g |
| Carbohydrate, by difference | 82.1 g |
| Fiber, total dietary | 2.7 g |
| Total Sugars | 42.8 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 9.9 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 83.0 mg |
| Potassium, K | 97.0 mg |
| Sodium, Na | 701 mg |
| Zinc, Zn | 0.65 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 7.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.0 mg |
| Riboflavin | 1.0 mg |
| Niacin | 12.5 mg |
| Vitamin B-6 | 1.4 mg |
| Folate, total | 316 ug |
| Folic acid | 300 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 526 ug |
| Choline, total | 7.7 mg |
| Vitamin B-12 | 1.8 ug |
| Vitamin B-12, added | 1.8 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 41.0 ug |
| Carotene, alpha | 26.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 703 ug |
| Vitamin E (alpha-tocopherol) | 0.51 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.50 g |
| SFA 18:0 | 0.95 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereal.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Is crunch cereal healthy?
It provides quick energy but is often high in added sugar and low in fiber and protein. For a healthier meal, choose a high-fiber, low-sugar variety and pair it with protein like milk or yogurt.
Can I eat crunch cereal on a diet?
It can fit into a calorie-controlled diet if you strictly measure portions (about 1 cup or 30g). However, its low satiety value means you may feel hungry soon after. Adding fruit and nuts can help.
What is crunch cereal made of?
The primary ingredients are usually whole grain corn or wheat, sugar, salt, and malt flavoring. Many brands also add vitamins and minerals (fortification). Check the label for specific ingredients.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.98 kcal/g · 4% calories from protein · 2.7 g fiber · 42.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 7.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.