Froot Loops calories come to 93 for one 25 g pouch and 370 per 100 g. The number to notice is the carb share: carbs supply 87% of the calories, protein only 5%, and a pouch carries 8.6 g of sugar. Pour a bigger bowl and every one of those figures climbs fast.
93kcal
1 pouch · 25 g, packaged, per label
5%protein
1.4 gProtein
22 gCarbs
0.9 gFat
How to burn off 93 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 25 g
Calories
93 kcal
Protein
1.4 g
Carbohydrate
22 g
Fat
0.9 g
Saturated fat
0.5 g
Cholesterol
0 mg
Sodium
130 mg
Potassium
34 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 →
Froot Loops: 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 Pouch (25 g)
93
1.4 g
21.9 g
0.9 g
130 mg
5%
1 oz portion (28 g)
104
1.5 g
24.5 g
1 g
146 mg
5%
100 g
370
5.4 g
87.6 g
3.6 g
521 mg
19%
3 × 1 Pouch (25 g)
278
4.1 g
391 mg
5 × 1 Pouch (25 g)
463
6.8 g
651 mg
One pouch is 93 calories, but a real bowl is more
The single-serve pouch holds 25 g and lands at 93 calories, which is 5% of the daily value. A 1 oz portion (28 g) is barely different at 104 calories. Both are small amounts of cereal, and that is the catch: most people pour well past them when they fill a bowl at home.
Count in pouches and the total moves in a straight line. Two pouches (50 g) come to 185 calories, three (75 g) reach 278, and five (125 g) hit 463. At that last size the sodium also climbs to 651 mg, so a large bowl is not only a calorie question. A heaping bowl from the box can easily sit somewhere in that upper range without looking like much.
The fix is simple. Weigh your usual bowl once, see which step it matches, and use the same bowl every morning after that. BodyPal can log the cereal from a photo, but one trip to the kitchen scale tells you what your normal pour really is, and that number stays useful for months.
Carbs supply 87% of every calorie
Froot Loops are a carbohydrate food with a little fat and very little protein. Per 100 g you get 87.6 g of carbs, 3.6 g of fat and 5.4 g of protein. Turned into energy, carbs make up 87% of the calories, fat 8% and protein 5%.
Inside that carb figure, 34.3 g per 100 g is sugar, so roughly a third of the cereal by weight is sugar. In a 25 g pouch that works out to 21.9 g of carbs, of which 8.6 g is sugar. A 1 oz portion carries 24.5 g of carbs and 9.6 g of sugar. The sweetness is built in before any milk touches the bowl.
Fat is minor at 0.9 g per pouch, with 1.8 g of saturated fat per 100 g, and the label lists 0 mg of cholesterol. Fiber is the surprise. At 11.2 g per 100 g, or 2.8 g per pouch, it is higher than many people expect from a bright, sweet cereal, though it does not change the fact that this is mostly quick carbohydrate.
Sugar and sodium are the rows to watch
A pouch has 8.6 g of sugar and only 1.4 g of protein. That gap is the main thing to read on the label. Sweet, fast carbs with almost no protein make a breakfast that is easy to finish quickly and easy to follow with a second bowl, which is how a 93-calorie serving turns into 185 or 278.
Sodium is quieter but real. One pouch carries 130 mg, 6% of the 2300 mg daily value, and a 1 oz portion has 146 mg. Per 100 g the figure is 521 mg, or 23% of the daily value. If you watch sodium, bowl size matters again: two pouches bring 261 mg, three bring 391 mg, and five reach 651 mg.
None of these numbers looks extreme in a single pouch. They add up when the pour is large, or when Froot Loops come back as a dry snack later in the day. Tracking the grams, not the bowls, keeps both rows honest.
Add protein so the bowl holds up
With 1.4 g of protein per pouch, 3% of the daily value, Froot Loops will not carry a meal on their own. Even five pouches give just 6.8 g of protein for 463 calories. That is a lot of energy for very little staying power on paper.
Pairing is the easy answer. Milk, yogurt, eggs or a handful of nuts on the side shift the meal toward protein and fat, which slows the pace of the bowl. Fresh fruit adds volume and color for few calories. If you mainly like the flavor, a small sprinkle over plain yogurt gives you the crunch and the taste for a fraction of a full bowl.
Spin-offs such as Eggo Froot Loops Waffles, Pop-Tarts Froot Loops Toaster Pastries and Kellogg's Froot Loops Bloopers are separate products with their own labels. Log them on their own entries rather than as the cereal, because the numbers on this page describe the plain Kellogg's cereal only.
How does Froot Loops compare?
Here is how Froot Loops stack up against Cocoa Pebbles, corn flakes and Corn Chex, per 100 g and per usual serving.
Verdict: For the fewest calories per 100 g, Froot Loops at 370 edge out Corn Chex at 373, corn flakes at 384 and Cocoa Pebbles at 389, and they also carry the least sodium at 521 mg against 709 mg in Corn Chex. If fat is your concern pick corn flakes at 0.9 g, and if you want a bit more protein Corn Chex lead with 6.4 g.
Most popular Froot Loops brands in the United States
One 25 g pouch is 93 calories. Per 100 g, Froot Loops have 370 calories.
Are Froot Loops good for weight loss?
A 25 g pouch is 93 calories and 8.6 g sugar, while 100 g comes to 370 calories and 34.3 g sugar, so the portion size decides how it fits a daily target.
How many calories are in Eggo Froot Loops waffles?
Two waffles (70 g) are 190 calories, or 271 calories per 100 g, so they are lower in calories per 100 g than the cereal.
How much sugar and carbs are in Froot Loops?
Per 100 g there are 34.3 g sugar and 87.6 g carbs. A 25 g pouch has 8.6 g sugar and 21.9 g carbs.
How many calories are in a bowl of Froot Loops?
It depends on the pour: a 50 g bowl, the same as two pouches, is 185 calories, and a 75 g bowl is 278. A single 25 g pouch is 93 calories, so weighing your usual bowl once gives the real number.
What are the nutrition facts for a Kellogg's Froot Loops pouch?
One 25 g pouch has 93 calories, 21.9 g of carbs, 8.6 g of sugar, 2.8 g of fiber, 1.4 g of protein, 0.9 g of fat and 130 mg of sodium, based on the Kellogg label data.
How many calories are in 1 oz of Froot Loops?
A 1 oz portion (28 g) of Froot Loops has 104 calories. It also brings 24.5 g of carbs, 9.6 g of sugar, 3.1 g of fiber and 146 mg of sodium.
How much sodium is in Froot Loops?
One 25 g pouch has 130 mg of sodium, 6% of the daily value. Per 100 g that rises to 521 mg, or 23% of the daily value, so large bowls add up quickly.
How much protein do Froot Loops have?
Very little: 1.4 g per 25 g pouch, which is 3% of the daily value, and 5.4 g per 100 g. Protein supplies only 5% of the calories, so pair the cereal with a protein food if you want it to last.
