Cereal illustration

Cereal

Breakfast

The Verdict

Cereal is a calorie-dense food with a high sugar load of 32.0g per 100g. The sugar-to-fibre ratio requires careful consideration for blood glucose management.

The Lab Report

Per 100g, Cereal delivers 7.5g protein, 1.8g fat (0.4g saturated), and 84.0g carbohydrates with 3.5g dietary fibre. Of the carbohydrates, 32.0g are sugars. The sugar content of 32.0g per 100g is significant and will produce a notable glycaemic response. Sodium is high at 600mg per 100g, which may contribute to water retention and elevated blood pressure. Notable micronutrients include Iron (12.1mg).

The Safety Protocol

High sugar content requires portion awareness. The NHS recommends no more than 30g of free sugars per day for adults. Tracking Tip: Average sweetened breakfast cereal. Ranges from 360-420 kcal/100g depending on brand.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux AMBER

Acid Reflux Protocol

Most cereals are tolerable, but sugar content varies widely. High-sugar cereals can stimulate acid production, and serving with full-fat milk adds a fat-related trigger.

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Low Sugar AMBER

Low Sugar Protocol

Sugar content in cereals varies enormously — from 3g to 40g per 100g. Check labels carefully. Choose cereals with under 5g sugar per 100g and high fibre.

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Lose Weight AMBER

Lose Weight Protocol

Cereal ranges from 340–400 kcal/100g depending on variety. With milk, a typical bowl reaches 250–350 kcal. Choose high-fibre, low-sugar options and measure portions.

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Balance AMBER

Balance Protocol

Cereal quality varies enormously. Whole grain, low-sugar varieties with fortified vitamins contribute to balanced nutrition; processed sugary cereals do not.

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Quick Reference

Deception Level HIGH
Satiety ROI LOW
Binge Risk 6/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories 379.0 kcal
Protein 7.5 g
Fat 1.8 g
Saturated Fat 0.4 g
Carbohydrates 84.0 g
Fibre 3.5 g
Sugar 32.0 g
Sodium 600.0 mg
Potassium 150.0 mg
Calcium 13.0 mg
Iron 12.1 mg
Vitamin C 0.0 mg
Vitamin D 0.0 µg

Forensic Analysis

Calorie Density MEDIUM

Moderate calorie density at 379 kcal/100g. Standard portions are manageable within most dietary frameworks.

Satiety ROI HIGH

Excellent fullness per calorie thanks to 7.5g protein and 3.5g fibre.

Tracking Difficulty HIGH

High deception level makes accurate tracking challenging without a digital scale.

Frequently Asked Questions

How many calories and carbs are in Cereal?

Cereal contains 379 kcal and 84.0g of carbohydrates per 100g.

DietVox Insight: DietVox rates Cereal with a 'HIGH' Deception Level, meaning careful weighing is recommended for accurate tracking.

Is Cereal good for weight loss?

At 379 kcal/100g, Cereal is calorie-dense and requires portion control for weight management.

DietVox Insight: DietVox assigns a Binge Risk Factor of 6/10, indicating high overconsumption potential.

Can I eat Cereal with acid reflux?

Cereal may trigger reflux in some individuals. Small portions and monitoring personal tolerance is recommended.

DietVox Insight: DietVox rates this AMBER for acid reflux, meaning individual tolerance varies. Keep a food diary to track your response.

Citations & Sources

  1. Nutritional composition data for Cereal, per 100g serving. USDA FoodData Central

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