16 Australian Breakfast Cereals Calories Ranked (plus 3 low-carb options)
Looking for low calorie cereal? This is where we rank breakfast cereals from lowest to highest calories, based on their calories per 100 grams values. We also delve into some of the key ingredients and features of each cereal. So, whether you are looking for lighter options or just validating your current cereal choices, this article will help to inform your breakfast decisions!
Low Carb Cereal in Australia
You’ll see from our list that the vast majority of breakfast cereals are more than 50% carbohydrates, which is obviously a problem if you’re trying to go low-carb. Most supermarket cereals have 60-70 grams of carbs per 100g. Before you get onto the calories-ranked list, here are 3 low carb cereals from the supermarket with less than 50g carbohydrates per 100g:
1. Carman’s Low Sugar Almond & Coconut Cereal
Carman’s Low Sugar Almond & Coconut Cereal has 43.8 grams of carbs per 100g, which is about 19.7g per serve.
2. Kellogg’s All-bran High Fibre Breakfast Cereal
Kellogg’s All-bran High Fibre Breakfast Cereal has 46g of carbohydrates per 100g (20.7g per serve).
Carman’s 5 Grain & Seed Granola Almond Vanilla & Cinnamon just squeezes into the sub-50% carbs bracket with 48 grams of carbohydrates per 100g (21.6g/serve).
Now, here’s your list of Australian cereals, by calories starting with the lowest calories to the highest:
Low calorie breakfast cereal doesn’t have to be boring! Carman’s Goodness & Grains Sultana & Cinnamon Flakes is a delicious and nutritious way to start your day. This cereal is an excellent source of fibre and whole grain, and it supports your digestive balance so you can create your day most positively. With sweet, juicy sultanas, this cereal is sure to please.
2. Kellogg’s Sultana Bran High Fibre Breakfast Cereal
Per 100g
Calories: 347
Carbohydrate: 62.8g
Protein: 9.5g
Fat: 2.8g
Kellogg’s Sultana Bran is a delicious breakfast cereal made with malty flakes of whole wheat and bran, plus juicy sultanas. It’s a family favorite for a good reason – with its crisp malty flakes and juicy sultanas, Kellogg’s Sultana Bran has the goodness of wheat bran and fruit in every serve.
Did you know? Sultana Bran contains more fibre than two slices of wholemeal toast! A 45g serving of Sultana Bran Original contains at least 25% more fibre than the average fibre content of plain wholemeal bread available in significant supermarkets per 2 slices. Sultana Bran Original also contains at least 25% more fibre than wholemeal bread on a per 100g basis.
3. Sanitarium Weet-Bix Organic Breakfast Cereal
Per 100g
Calories: 351
Carbohydrate: 66.3g
Protein: 12.5g
Fat: 1.2g
Ahh, it’s good to know that the old classic is a true low-calorie option! Sanitarium’s Weet-Bix Organic Breakfast Biscuits are a great way to start your day. They are made from certified organic wheat and are low in sugar. They also provide a source of fibre magnesium and are low in fat and sugar. Made with the goodness of whole grains since 1928.
4. Uncle Tobys Vita Weeties Breakfast Cereal
Per 100g
Calories: 356
Carbohydrate: 67.8g
Protein: 10.1g
Fat: 1.8g
Uncle Tobys Weeties cereal is the uncomplicated, wholesome, and tasty way to get your day off to a good start. Uncle Tobys Weeties is a perfect way to start your day with its all-natural goodness and simplicity. Made with 99% wholegrain toasted wheat, they are a source of fibre and low in fat, and they taste great. For extra freshness, try adding fresh berries or bananas. Get your day off to a great start with the all-natural goodness and simplicity of Uncle Tobys Weeties.
5. Uncle Tobys Cereal Plus Muesli Flakes
Per 100g
Calories: 359
Carbohydrate: 70.2g
Protein: 8g
Fat: 2.2g
This blend of fruits and nuts is good for you! The apricots, sultanas, apples, and coconut provide a nutritious snack. Plus, the whole grain content means you’ll get plenty of fibre. So dig in Uncle Tobys Cereal Plus Muesli Flakes and enjoy!
6. Sanitarium Weet-Bix Hi Bran Breakfast Cereal
Per 100g
Calories: 363
Carbohydrate: 56.5g
Protein: 12.5g
Fat: 5.6g
Sanitarium Weet-Bix Hi-Bran is a breakfast cereal made with high fibre bran and wholegrain wheat flakes, coconut, and a drizzle of honey. So start the day with a breakfast you can feel good about! Weet-Bix™ Hi-Bran has the natural goodness of high fibre bran buds and wholegrain wheat flakes, blended with a hint of honey and coconut into a crunchy biscuit for a great start to your day.
The enduring popularity of Weetbix has led to many different variants, including this one featuring multi-grains. Multi-grain cereals have the benefit of covering your micronutrient bases whilst delivering the energy you need to get through the morning. Weet-Bix Multi-Grain+ is an excellent option because it contains four different grains and is high in dietary fibre. This cereal is also a good source of vitamins B1, B2, and B3, iron, folate, and magnesium.
8. Kellogg’s Coco Pops Chex Breakfast Cereal
Per 100g
Calories: 375
Carbohydrate: 83.2g
Protein: 6.9g
Fat: 0.4g
If you’re looking for a delicious and crunchy breakfast cereal, Kellogg’s Coco Pops Chex is a better choice than many other sugary options. 375 calories per 100g might not be low calorie cereal, but with its crispy multigrain pillows and natural cocoa, this fun cereal has a chocolatey taste that is sure to please. It’s also a good source of 4 vitamins, including folate, making it a nutritious choice for breakfast or an afternoon snack. Plus, it’s free of artificial colors, preservatives, and flavors, making it suitable for vegans and vegetarians.
9. No Nasties 50% Less Sugar Choc Bombs Cereal
Per 100g
Calories: 378
Carbohydrate: 75.2g
Protein: 9.1g
Fat: 2.5g
The No Nasties Project is on a crusade to remove 500 tons of sugar from Australian Families’ diets each year. The product’s new 50% less sugar Choc Bombs is possibly changing the face of breakfast. All the familiar Chocolatey flavour and crunch your kid’s love, with 50% less sugar, they have “None of the Nasties”. This brand of cereal is trying to make it easier for you to make the change to something healthier. Proudly Australian Made and Owned.
10. Nestle Milo Breakfast Cereal
Per 100g
Calories: 385
Carbohydrate: 71.7g
Protein: 9.1g
Fat: 4.7g
MILO® Cereal is made with whole-grain wheat and corn, which provides a source of fibre and 11 vitamins and minerals, including iron, calcium, and vitamin D. With a 4 Health Star Rating, MILO® Cereal will fuel your kids with whole-grain energy, getting them ready to take on the day.
If you’re looking for a nutritious breakfast cereal that both kids and adults will love, look no further than Kellogg’s Rice Bubbles. These puffed whole grain rice cereals are low in fat, contain no preservatives, and are free of artificial colors and flavors. They’re also high in carbohydrates, providing essential nutrients to help get your day started right. Plus, they’re FODMAP friendly!
12. Kellogg’s Special K High Protein
Per 100g
Calories: 406
Carbohydrate: 59.9g
Protein: 21.2g
Fat: 7.7g
If you’re looking for a delicious and nutritious breakfast that will help you start your day off on the right foot, look no further than Kellogg’s Special K High Protein. This cereal contains 20% of your daily protein needs, as well as a host of other essential nutrients. So whether you’re looking to increase your protein intake or just want a healthy and tasty breakfast option, Special K High Protein is a great choice.
13. Carman’s Oat Clusters Vanilla Cinnamon
Per 100g
Calories: 411
Carbohydrate: 59.1g
Protein: 8.6g
Fat: 13.8g
Carman’s has the products in the low calorie cereal segment (scroll up to see!), but it also has this hefty Crunchy Oat range. Since 1991, Carman’s has provided real food made with real passion. Their Oat, Vanilla & Cinnamon Crunchy Clusters are a delicious and healthy breakfast option, with less than 8g of sugar per serving. These clusters are also a good source of fibre and whole grain and are enriched with toasted seeds and coconut. They’re perfect for on-the-go snacking and don’t contain artificial colours or flavours.
If you’re looking for a delicious and nutritious breakfast, look no further than Carman’s Almond, Vanilla & Cinnamon 5 Grain & Seed Granola. This cereal is made with a combination of grains, crunchy seeds, and crispy almonds flakes, and it has under 5 grams of sugar per serve. It’s an excellent source of fibre, and it’s fruit-free, so it’s perfect if you’re looking for something crisp and crunchy. Plus, it’s Australian-made and owned, and it doesn’t contain any artificial colours or flavours.
15. Jordans Granola Low Sugar Cherry Almond
Per 100g
Calories: 437
Carbohydrate: 62.3g
Protein: 11.0g
Fat: 14.3g
Since 1855, the Jordans family has been milling cereals with a passion for natural ingredients. Jordans Low Sugar Granola Cherry & Almond uses chicory root fibre to keep the sugar content low. Low sugar granola is usually tough going on the jaw muscles, as sugar helps create the crunchy texture and taste most people prefer. With no artificial ingredients and the help of chicory root fibre, this granola has less than 5% sugar. It may be low sugar, but it is certainly not low-carb or low fat!
16. Kellogg’s Hershey’s Chocolatey Bites Cereal
Per 100g
Calories: 454
Carbohydrate: 69.2g
Protein: 6.5g
Fat: 16g
Kellogg’s Hersey’s Chocolatey Bites blurs the line between breakfast cereal and dessert. It has the highest calorie count (454 calories per 100g) of all the cereals on this list, unsurprising considering that it is basically made from chocolate filled mini biscuits! Putting that into perspective, it has about 30% more calories than Weetbix.
Not all Cereal is Low Calorie!
So, has this list changed your understanding of how many calories there are in different breakfast cereals? Hopefully, you get the idea that not all cereals are equally impactful on your calorie count. If you’re watching your daily calories and working towards a specific calorie target, you will probably want to start your day with a low calorie cereal from the top of this list, rather than the heavier cereals further down!
