Oatmeal is ~4× as filling per calorie as Cereal
Score 76 vs 18 on the satiety-per-calorie scale.
Oatmeal
76solidly filling · 56 kcal /100 g
Cereal
18engineered 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~73 kcal · ~130 g
73 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
51
Cereal
27
Low energy density
Oatmeal
82
Cereal
26
Fiber
Oatmeal
62
Cereal
19
Hyper-palatability penalty
Oatmeal
−0%
Cereal
−40%
The numbers
| Per 100 g | Oatmeal | Cereal |
|---|---|---|
| Score | 76 | 18 |
| Energy | 56 kcal | 375 kcal |
| Protein | 2.0 g | 4.8 g |
| Fat | 0.5 g | 1.3 g |
| Carbohydrate | 11.8 g | 84.7 g |
| …of which sugars | 0.0 g | 32.5 g |
| Fiber | 2.7 g | 2.6 g |
| Sodium | 2 mg | 516 mg |
Satiety per calorie, not a virtue scale — neither food is forbidden.