Oatmeal is ~13× as filling per calorie as Cereal
Score 75 vs 6 on the satiety-per-calorie scale.
Oatmeal
75solidly filling · 64 kcal /100 g
Cereal
6engineered against fullness · 375 kcal /100 g
Same fullness, very different calories
Roughly what it costs to reach the fullness of 300 kcal of cereal:
Cereal~300 kcal · ~80 g
300 kcal
Oatmeal~23 kcal · ~36 g
23 kcal
A rough guide, not a lab measurement — it treats fullness per calorie as constant across portion sizes, which is a simplification. How the score works.
Why they score differently
Protein
Oatmeal
2
Cereal
0
Water
Oatmeal
62
Cereal
1
Fiber
Oatmeal
4
Cereal
0
Sugar — pulls the score down
Oatmeal
−0%
Cereal
−47%
Savoury — pulls the score down
Oatmeal
−0%
Cereal
−8%
The numbers
| Per 100 g | Oatmeal | Cereal |
|---|---|---|
| Score | 75 | 6 |
| Energy | 64 kcal | 375 kcal |
| Protein | 2.2 g | 4.8 g |
| Fat | 1.1 g | 1.3 g |
| Carbohydrate | 11.4 g | 84.7 g |
| …of which sugars | 0.2 g | 32.5 g |
| Fiber | 1.7 g | 2.6 g |
| Sodium | 70 mg | 516 mg |
Satiety per calorie, not a virtue scale — neither food is forbidden.