Most breakfast cereals pack 25-45g of carbs per serving before milk. The serving sizes printed on the box are notoriously small — a real bowl is usually 2-3 servings.
Per labeled serving
| Cereal | Serving | Carbs | Sugar |
|---|---|---|---|
| Cheerios | 1.5 cup | 29g | 2g |
| Honey Nut Cheerios | 1 cup | 29g | 12g |
| Frosted Flakes | 3/4 cup | 27g | 11g |
| Corn Flakes | 1 cup | 24g | 3g |
| Rice Krispies | 1.5 cup | 36g | 4g |
| Lucky Charms | 1 cup | 29g | 12g |
| Froot Loops | 1.5 cup | 41g | 16g |
| Cinnamon Toast Crunch | 1 cup | 32g | 12g |
| Raisin Bran | 1 cup | 47g | 19g |
| Special K | 1 cup | 23g | 4g |
| Granola (typical) | ½ cup | 35g | 13g |
| Cap'n Crunch | 3/4 cup | 23g | 12g |
| Reese's Puffs | 1 cup | 33g | 11g |
| Cocoa Pebbles | 3/4 cup | 25g | 11g |
| Oatmeal (instant, plain) | 1 packet | 19g | 0g |
| Oatmeal (instant, maple) | 1 packet | 33g | 12g |
| Grape-Nuts | ½ cup | 47g | 5g |
| Kashi GO Lean | 1 cup | 30g | 6g |
| Magic Spoon | 1 cup | 14g | 0g (net 5g) |
| Catalina Crunch | ½ cup | 14g | 0g (net 5g) |
Add the milk
- 1 cup whole milk: 12g
- 1 cup 2%: 12g
- 1 cup almond (unsweetened): 1g
- 1 cup oat milk: 16g
What a 'real bowl' costs
Most adults pour 2.5x the serving size. A real bowl of Honey Nut Cheerios with milk is closer to 84g of carbs — equivalent to two slices of pie.