Food Guide

Cold Cereals

Buying Tips

Cold cereals can be purchased prepackaged or in the bulk section of most health food stores and groceries.


Cold cereals come in flakes, puffs, Os, biscuits, and many other forms. They vary widely in nutritional value, from sugar-coated, brightly colored puffs to 100-percent wheat bran. Whole- and multigrain cereals, unsweetened or lightly sweetened with barley malt syrup or molasses, are generally the most nutritious. Read labels carefully: even so-called “healthy” granola may have 400 calories and more than 16 grams of fat in one serving.

Preparation, Uses, & Tips

Add a handful of high-fiber bran cereal to your favorite cold cereal. Top cereal with half a cup of berries, a small sliced peach, or half a banana. If you’re trying to increase your intake of soy, sprinkle some soy-based protein powder on cereal, or use soy milk instead of cows’ milk. Although best known as a breakfast food, cold cereal can be enjoyed in the afternoon or evening, too.


Store cereal in sealed glass or plastic containers, or in tightly sealed plastic bags, in a cool, dark cupboard.

Nutrition Highlights

Cold cereal (flakes, corn), 1.5 cups (42g)

  • Calories: 150
  • Protein: 2.7g
  • Carbohydrate: 36g
  • Total Fat: 0.3g
  • Fiber: 1.2g

*Excellent Source of: Iron (13mg), Vitamin C (21mg), and Thiamine (0.3 mg)

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2019.