Cocoa Pebbles calories come to 140 for a 1 cup (36 g) serving and 389 per 100 g. Read the split before you pour: carbs supply 85% of those calories, and one cup holds 12 g of sugar next to only 2 g of protein. The cereal brings quick energy and very little staying power.
140kcal
1 cup · 36 g, packaged, per label
6%protein
2 gProtein
31 gCarbs
1.5 gFat
How to burn off 140 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 36 g
Calories
140 kcal
Protein
2 g
Carbohydrate
31 g
Fat
1.5 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
220 mg
Potassium
60 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Cocoa Pebbles: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (36 g)
140
2 g
31 g
1.5 g
220 mg
7%
100 g
389
5.6 g
86.1 g
4.2 g
611 mg
19%
3 × 1 cup (36 g)
420
6 g
660 mg
5 × 1 cup (36 g)
700
10 g
1,100 mg
Two cups turn a 140-calorie bowl into 280
The label serving is 1 cup (36 g), and that is 140 calories, about 7% of a 2000-calorie daily value. The catch is that light, puffed rice cereal fills a bowl fast and disappears just as fast. Many people pour well past one cup without noticing, because the bowl still looks modest.
Here is how the total climbs. Two cups (72 g) reach 280 calories and 440 mg of sodium. Three cups (108 g) come to 420 calories and 660 mg of sodium. A large mixing-bowl serving of five cups (180 g) lands at 700 calories and 1,100 mg of sodium, with just 10 g of protein to show for it.
If you track intake, measure the cereal once with a real cup so you know what your usual bowl holds. That single check does more than any label reading. Milk adds its own calories on top of every number here, so the bowl you eat is always larger than the cereal line alone.
Carbs supply 85% of every calorie
Cocoa Pebbles are a carbohydrate food first and last. Per 100 g there are 86.1 g of carbs, 5.6 g of protein and 4.2 g of fat. Translated into calories, carbs account for 85%, fat for 9% and protein for only 6%.
A single cup gives you 31 g of carbs, 1.5 g of fat and 2 g of protein. That protein figure is 4% of the daily value, which is why a bowl on its own tends to leave you hungry by mid-morning. Fat is low too, and saturated fat on the label reads 0 g.
None of this makes the cereal a bad choice. It makes it a fast fuel. If you want breakfast to last, the protein has to come from somewhere else in the meal, because the cereal will not supply it in any useful amount.
Sugar and sodium are the rows to watch
Sugar makes up a large share of the carbs. Per 100 g the cereal carries 33.3 g of sugars, which works out to 12 g in one cup. Fiber is thin by comparison: 1 g per cup and 2.8 g per 100 g, against a daily value of 28 g.
Sodium is the less obvious number. One cup has 220 mg, or 10% of the daily value, and 100 g holds 611 mg, which is 27%. A sweet chocolate cereal does not taste salty, so this row is easy to overlook. Pour three cups and you are at 660 mg before anything else on the plate.
On the plus side, cholesterol is 0 mg and there is a little potassium, 167 mg per 100 g. If you watch sodium or added sugar, the simplest lever is portion size: stick close to one measured cup and both rows stay modest.
Treat it as a base, not the whole breakfast
Because the bowl is mostly fast carbs with little protein or fiber, it works best as one part of a meal. Pairing it with a protein source such as Greek yogurt, eggs or a glass of milk helps balance what the cereal lacks. Fresh fruit on top adds fiber and volume without much effort.
Some people use Cocoa Pebbles as a topping rather than the main event: a small handful over yogurt keeps the chocolate crunch while the total stays well under a full cup. That approach suits anyone who likes the taste but wants a more filling start to the day.
The Post cereal and the Pebbles Boulders snack mix are different products, so check the package of the one you actually buy. Whatever you choose, BodyPal can log the bowl from a photo, which makes it easier to see how far your real portion drifts from the 1 cup label serving.
How does Cocoa Pebbles compare?
Here is how Cocoa Pebbles stack up against Fruity Pebbles, Froot Loops and Corn Chex, per 100 g and per usual serving.
Verdict: If calories are your main concern, Froot Loops edge ahead at 370 per 100 g versus 389 for Cocoa Pebbles, while Fruity Pebbles run highest at 402. For a little more protein pick Corn Chex at 6.4 g per 100 g, but note its 709 mg of sodium is the highest of the group.
Most popular Cocoa Pebbles brands in the United States
A 1 cup serving is 36 g and has 140 calories. Per 100 g the cereal is 389 calories.
Is Cocoa Pebbles good for weight loss?
One measured cup is 140 calories before milk, and 12 g of its 31 g of carbs are sugars. Poured past the 36 g label cup, the bowl climbs fast at 389 calories per 100 g.
Cocoa Pebbles vs Fruity Pebbles: which has more calories?
Fruity Pebbles are 402 calories per 100 g and Cocoa Pebbles 389, a difference of 13 calories per 100 g.
How much sugar is in Cocoa Pebbles?
The label lists 33.3 g of sugars per 100 g, which works out to 12 g in a 36 g cup. The same cup has 2 g of protein and 1.5 g of fat.
How many calories are in 100 g of Cocoa Pebbles?
There are 389 calories in 100 g of Cocoa Pebbles, along with 86.1 g of carbs, 5.6 g of protein and 4.2 g of fat. That is about 19% of the daily calorie value.
How much sodium is in a cup of Cocoa Pebbles?
One cup (36 g) of Cocoa Pebbles has 220 mg of sodium, about 10% of the daily value. Two cups bring it to 440 mg, and three cups reach 660 mg.
How much protein do Cocoa Pebbles have?
A 1 cup serving has 2 g of protein, only 4% of the daily value. Protein supplies just 6% of the cereal's calories, so pair it with a protein food if you want to stay full.
Do Cocoa Pebbles have any fiber?
Cocoa Pebbles have 1 g of fiber per cup and 2.8 g per 100 g. That is a small share of the 28 g daily value, so fruit on the side helps.
How many calories are in two cups of Cocoa Pebbles?
Two cups (72 g) of Cocoa Pebbles contain 280 calories, before milk. That portion also carries 440 mg of sodium and 4 g of protein.
