Breakfast comparisons
Compare a granola-style cereal bowl with porridge, including the yoghurt or milk served with it.
| Nutrient | Granola with yoghurt | Porridge with milk |
|---|---|---|
| Energy | 402 kcal | 244 kcal |
| Protein | 12.3 g | 11.4 g |
| Fibre | 3.6 g | 3.1 g |
| Carbohydrate | 35.1 g | 37.7 g |
| Total sugars | 17.1 g | 9.5 g |
| Fat | 24.5 g | 6.6 g |
| Saturated fat | 12.2 g | 2.7 g |
| Salt | 0.40 g | 0.22 g |
45 g crunchy nut cereal / granola-style · 150 g full-fat greek-style yoghurt
Typical preparation: 2 minutes. Crunchy nut cereal is the generic granola-style reference; brands vary.
40 g dry porridge oats · 200 ml semi-skimmed milk
Typical preparation: 5–8 minutes. Microwave or hob; dry oat weight shown.
The cereal example contains 45 g crunchy nut cereal and 150 g full-fat Greek-style yoghurt. The porridge contains 40 g dry oats and 200 ml semi-skimmed milk.
Granola recipes vary widely in their oats, nuts, oils and sweeteners. The tool uses a generic crunchy nut cereal entry as its granola-style reference. Your packet may differ considerably, so the result is an illustration rather than a brand comparison.
A bowl filled by eye can contain much more than the starting serving. Weighing the cereal once helps establish the portion you actually use. Extra yoghurt, fruit or honey should also be included.
There is no overall winner from these figures. Portions, preferences and the rest of your diet matter. The tool does not predict appetite or weight loss.
Figures are calculated from the same ingredient records as the interactive tool. Most use UK CoFID 2021 ↗︎; eggs use the site’s shared USDA reference. Milk amounts are approximated as gram weights. Product differences and missing values are explained in the comparison method.