My cereal is a pack of 400 grams with supposedly 13 servings (each is 30 grams which gives you 130ish calories). I use a standard measuring cup to get around 3/4 cup of the cereal. That 3/4 cup of cereal measure only 10 grams on the weighing scale. When I add more to reach 30 grams, it will be around a large soup bowl. I have good reasons to think 3/4 cup of cereal is almost 30 grams but I want to know how to track cereal calories or measure the serving size?
I also read that Quaker Oats, each measuring 1/2 standard cup has 150 calories. Is Quaker Oat really low in caloric density compared to other oats?
What options for caloric dense food in carbohydrate and protein foods? other than banana.