Cereals ready-to-eat, FAMILIA
Whole food · Breakfast Cereals
Photo: Wikipedia
Familia is a crunchy, toasted muesli-style cereal blending rolled oats, wheat flakes, and puffed grains with a touch of honey or sugar for a lightly sweet, nutty flavor. Its texture is a satisfying mix of chewy and crisp, often featuring visible raisins or dried fruit bits. With a solid 8.5g of fiber per 100g, it's a hearty breakfast base that provides sustained energy.
Calorie split: 10% protein · 76% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love Familia for its satisfying, crunchy texture and balanced, not-too-sweet flavor that makes it a versatile base. It's a classic, comforting breakfast staple in many European households, often enjoyed with cold milk or yogurt.
⚠️ Watch-outs & how to enjoy it better
With 23.2g of sugar per 100g, it can contribute to blood sugar spikes if eaten alone or in large portions. To counteract this, pair it with protein and fat like Greek yogurt or a handful of nuts, and practice portion control by sticking to a single serving.
Key benefits
- High in dietary fiber (8.5g/100g) for digestive health
- Good source of complex carbohydrates for steady energy
- Contains plant-based protein (9.5g/100g)
- Often includes whole grains like oats and wheat
- Quick and convenient breakfast option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'Familia' was chosen to evoke a wholesome, family-friendly breakfast, and it's been a staple in Swiss pantries since the 1950s.
Full nutrition (USDA data · scales with serving)
| Water | 1.9 g |
| Energy | 388 kcal |
| Energy | 1623 kj |
| Protein | 9.5 g |
| Total lipid (fat) | 6.3 g |
| Ash | 8.5 g |
| Carbohydrate, by difference | 73.8 g |
| Fiber, total dietary | 8.5 g |
| Total Sugars | 23.2 g |
| Calcium, Ca | 173 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 317 mg |
| Phosphorus, P | 337 mg |
| Potassium, K | 494 mg |
| Sodium, Na | 8.0 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.41 mg |
| Selenium, Se | 17.3 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.55 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 23.9 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 130 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.71 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 | 0.01 g |
| SFA 16:0 | 0.57 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.5 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 |
FAQ
Is Familia the same as granola?
Not exactly. Familia is a type of muesli, which is typically less sweet and not baked with oil like granola. It has a lighter, toasted texture rather than a clustered, crunchy one.
Can I eat Familia if I'm gluten-free?
Standard Familia contains oats and wheat, making it unsuitable for a gluten-free diet. You would need to seek out a specifically certified gluten-free version.
How can I reduce the sugar content when eating it?
Mix it with plain, unsweetened yogurt or milk, add fresh fruit for natural sweetness, and be mindful of the portion size you pour from the box.
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 3.88 kcal/g · 10% calories from protein · 8.5 g fiber · 23.2 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.