How much calories in a bowl of Cinnamon Toast Crunch with milk?

Cinnamon Toast Crunch is a popular breakfast cereal made by General Mills. It consists of small cinnamon-flavored toasted squares made of wheat and rice. Cinnamon Toast Crunch is often eaten with milk, which can add a significant number of calories to the bowl.

Calories in Cinnamon Toast Crunch Cereal

A 1 cup serving (29g) of dry Cinnamon Toast Crunch cereal contains:

  • 130 calories
  • 2g fat
  • 26g carbs
  • 1g fiber
  • 9g sugar
  • 2g protein

The number of calories can vary slightly between different brands of milk. Here are the calories for 1 cup of some popular milk choices:

Milk Type Calories per 1 Cup
Whole milk 146
2% reduced fat milk 122
1% lowfat milk 102
Skim milk 83
Soy milk 80
Almond milk 60

As you can see, the calories in milk can range from 60-146 calories per cup depending on fat content. Skim milk is lowest in calories while whole milk is highest.

Total Calories in a Bowl of Cinnamon Toast Crunch with Milk

Now let’s calculate the total calories in a typical bowl of Cinnamon Toast Crunch with milk. A standard bowl is generally around 1 1/2 cups of cereal and 1 cup of milk.

Using skim milk as an example:

  • 1 1/2 cups Cinnamon Toast Crunch (130 calories x 1.5) = 195 calories
  • 1 cup skim milk = 83 calories

Total calories = 278 calories

So a standard 1.5 cup bowl of Cinnamon Toast Crunch with 1 cup of skim milk contains approximately 278 calories.

Here are the calories for a standard bowl using different types of milk:

Milk Type Total Calories
Whole milk 371
2% reduced fat 347
1% lowfat 327
Skim 278
Soy milk 275
Almond milk 255

As you can see, the total calories ranges from 255-371 depending on milk type. Using lower fat milk options like skim or almond milk will provide the least amount of calories.

Variables that Affect Total Calories

There are a few variables that can affect the total calories in a bowl of Cinnamon Toast Crunch with milk:

  • Cereal serving size – The calories will increase if you add more than the standard 1.5 cup cereal serving.
  • Milk amount – Using more than 1 cup of milk will increase calories.
  • Milk type – As seen above, milk calories vary significantly by fat content.
  • Add-ins – Adding sugar, fruit, or other caloric toppings will increase the totals.

Keep these factors in mind if trying to control your calorie intake. Measuring servings carefully and choosing low fat milk are easy ways to keep calories in check.

Tips for Reducing Calories

Here are some tips to reduce the calories in a bowl of Cinnamon Toast Crunch with milk:

  • Use skim or almond milk instead of 2% or whole milk.
  • Measure cereal carefully to stay close to single serving size.
  • Avoid adding sugar or other caloric toppings.
  • Add fresh fruit like berries instead of sugary toppings.
  • Enjoy cereal as an occasional treat instead of a daily habit.
  • Combine cereal with lower calorie protein foods like Greek yogurt.
  • Choose a different whole grain cereal with less sugar.

Making simple substitutions and measuring portions can go a long way towards creating a healthier bowl of cereal.

The Healthiest Ways to Eat Cinnamon Toast Crunch

If you want to enjoy Cinnamon Toast Crunch as part of a balanced diet, here are some of healthiest ways to eat it:

  • Use skim or 1% milk for less calories and fat.
  • Portion control – stick to the serving size on the box.
  • Add fresh berries like strawberries, blueberries, etc for extra nutrients.
  • Combine with Greek yogurt for more protein.
  • Sweeten with a dash of cinnamon instead of sugar.
  • Use whole grain toast instead of the processed cereal once in awhile.
  • Combine with a protein source like eggs or peanut butter.

While Cinnamon Toast Crunch isn’t the most nutritious cereal choice, there are ways to enjoy it healthfully in moderation as part of an overall balanced diet.

Comparison to Other Cereals

Cinnamon Toast Crunch has more sugar and calories than many other cereal options. Here’s how it compares per 1 cup serving:

Cereal Calories Sugar (g)
Cinnamon Toast Crunch 130 9
Corn Flakes 100 1
Rice Krispies 110 1
Cheerios 100 1
Frosted Flakes 110 12
Froot Loops 120 12
Raisin Bran 190 18

As you can see, Cinnamon Toast Crunch is higher in sugar and calories compared to plainer cereals like Corn Flakes and Rice Krispies. It has slightly less sugar than colorful, frosted cereals like Frosted Flakes. But overall, it’s one of the more sugary options.

Cinnamon Toast Crunch Nutrition Facts

Here is the full nutrition information for Cinnamon Toast Crunch cereal from the manufacturer General Mills:

Nutrition Facts 1 cup (29g) % Daily Value*
Calories 130 7%
Total Fat 2g 3%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 190mg 8%
Total Carbohydrate 26g 10%
Dietary Fiber 1g 4%
Total Sugars 9g
Includes Added Sugars 9g 18%
Protein 2g

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

As you can see from the nutrition label, Cinnamon Toast Crunch is high in added sugars, providing 18% of the daily value in just one cup. It’s lower in protein and fiber compared to other whole grain cereals.

Is Cinnamon Toast Crunch Healthy?

Cinnamon Toast Crunch isn’t one of the healthiest cereal choices, but it can be included in moderation as part of a balanced diet. Some pros and cons regarding its nutritional value:


  • Made from whole grains (wheat, rice)
  • Fortified with vitamins and minerals like vitamin C, iron, and niacin
  • Lower in fat and higher in carbs compared to some cereals
  • Contains cinnamon which provides antioxidants


  • Higher in added sugars compared to most cereals
  • Higher in refined carbs and lower in fiber than whole grain cereals
  • Higher in sodium than many cereals
  • Higher in calories than plainer whole grain cereals

Overall, Cinnamon Toast Crunch is a tasty indulgence that can be enjoyed in moderation, but shouldn’t be a daily habit due to its high sugar content. For better nutrition, choose whole grain cereals that are higher in fiber and lower in added sugars.


A typical 1.5 cup bowl of Cinnamon Toast Crunch with 1 cup of skim milk provides approximately 278 calories. However, calories can range between 255-371 depending on cereal portion sizes and milk choices. While Cinnamon Toast Crunch makes for a delicious, nostalgic breakfast, it’s one of the more sugary options compared to whole grain cereals. Enjoy Cinnamon Toast Crunch in moderation as an occasional treat, and opt for healthier cereal choices like bran flakes or Cheerios on a daily basis.

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