What does 100 calories of toasted oat cereal look like?

100 calories =1 cup27 g · 0.9 oz

Medium calorie density3.72 kcal/g

🥣

Each 🥣 = one cup (~28.0 g). The last icon shows a part of one.

Food volume for 100 kcal

Toasted oat cereal has 372 calories per 100 g, so 100 calories is 1 cup of toasted oat cereal (27 g). That's a smaller portion than most bread, rice & grains on this site (average 44 g per 100 kcal). You also get 2.7 g of fiber, which helps you stay full.

Toasted oat cereal: 50 to 500 calories

Calories	Grams	Ounces	Cups
50 kcal	13 g	0.5 oz	½
100 kcal	27 g	1.0 oz	1
200 kcal	54 g	1.9 oz	2
300 kcal	81 g	2.9 oz	3
500 kcal	134 g	4.7 oz	4¾

What's in 100 calories of toasted oat cereal

3.3 gprotein

19.7 gcarbs

1.8 gfat

2.7 gfiber

Protein 12% Carbs 73% Fat 15% of calories

Want more food for the same 100 calories?

These give you at least 2½ times more volume than toasted oat cereal:

Sauerkraut100 kcal = 3¾ cups 526 g18.6 oz Romaine lettuce100 kcal = 13 cups (shredded) 588 g20.7 oz Asparagus100 kcal = 31 spears 500 g17.6 oz Spinach (raw)100 kcal = 14 cups 435 g15.3 oz

Compare with other bread, rice & grains

Food	100 kcal is	Grams
🥣 Toasted oat cereal	1 cup	27 g
🥣 Oatmeal (cooked with water)	⅔ cup	141 g
🍚 Brown rice (cooked)	½ cup	89 g
🍚 Couscous (cooked)	½ cup	89 g
🍚 Quinoa (cooked)	½ cup	83 g
🍚 White rice (cooked)	⅓ cup	77 g
🍜 Egg noodles (cooked)	½ cup	72 g
🍝 Whole wheat pasta (cooked)	½ cup	67 g
🍝 Pasta (cooked)	½ cup (spaghetti)	63 g
🌮 Corn tortilla	2 tortillas	46 g
🍞 English muffin	¾ muffin	44 g
🥞 Pancakes	1¼ 4-inch pancakes	44 g
🍞 Whole wheat bread	1¼ slices	40 g

See all bread, rice & grains →

Questions

How much is 100 calories of toasted oat cereal?

100 calories of toasted oat cereal is about 27 g (0.9 oz), or roughly 1 cup.

How many calories are in 100 g of toasted oat cereal?

372 calories per 100 g, according to USDA FoodData Central.

Is toasted oat cereal good for weight loss?

Medium calorie density (3.72 kcal per gram). Fine in sensible portions; easy to overeat if you don't measure. 100 calories also gives you 3.3 g of protein and 2.7 g of fiber.

How many calories are in one cup?

About 104 calories.

How many cups is 200 calories?

About 2 (54 g).

Free printable

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Source: USDA FoodData Central, "Cereals ready-to-eat, GENERAL MILLS, CHEERIOS" (FDC ID 173884). Grams for 100 kcal = 100 ÷ calories per gram. Unit weight: USDA: 1 cup (1 NLEA serving) = 28.0 g. Real portions vary by size, variety and preparation. Updated 2026-10-23.