Recipes · American · Breakfast
Classic Cereal with Milk
One serving has 302 kcal and 12 g protein, and at least a fifth of a woman's daily need of iron (77%), cobalamin (64%), riboflavin (47%), thiamin (42%), phosphorus (37%) and pyridoxine (36%). Ready in 1 minutes.
- Preparation: 1 min
- Makes: 1 serving (250 g)
- Difficulty: Easy
- Diets: Flexitarian, Low-Fat Diet, Vegetarian, Jain, Halal, Kosher, Seventh-day Adventist Diet
- Contains: dairy, gluten
Ingredients
- 50 g Cereal, wheat flakes
- 200 g Milk, whole
Method
- Prepare Your Ingredients Measure 50g of your preferred cereal and pour it into a bowl. Pour 200ml of milk (cold or warm) into the cereal bowl.
- Chef's Notes Temperature Preferences: Use warm milk for a comforting bowl of cereal during colder seasons. Optional Add-ons: Enhance your cereal with fresh fruits (e.g., bananas or berries), nuts, or a drizzle of honey for extra flavor and nutrition. Diet-Friendly Adjustments: Opt for almond, oat, or soy milk for a plant-based alternative.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 302 kcal | 14% |
| Carbohydrates | 47.4 g | |
| Water | 181 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 11.6 g | 24% |
| Fat | 7.1 g | |
| Monounsaturated | 1.4 g | |
| Polyunsaturated | 0.39 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.39 g | |
| Saturated | 3.8 g | |
| Cholesterol | 24 mg | |
| Calcium | 256 mg | 26% |
| Copper | 0.09 mg | 10% |
| Iron | 13.8 mg | 77% |
| Magnesium | 39 mg | 13% |
| Phosphorus | 258 mg | 37% |
| Potassium | 363 mg | 8% |
| Selenium | 12.3 µg | 22% |
| Sodium | 363 mg | |
| Zinc | 1.3 mg | 17% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 69 µg | 17% |
| Cobalamin (vitamin B12) | 1.5 µg | 64% |
| Choline | 40 mg | 9% |
| Vitamin A | 64 µg | 9% |
| Vitamin C | 11.3 mg | 15% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin K | 0.75 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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