Breakfast cereals range from hot whole grain options, such as oatmeal, to sugary dry cereals that contain 25g or more of sugar per serving. The nutritional value of breakfast cereal depends on the specific features of a given cereal. Finding a nutritious cereal may take some work, but a healthy breakfast cereal can be a good source of whole-grain carbohydrates that can power the rest of your day.
Servings
A serving size of dry breakfast cereal can range from 3/4 cup to 1 cup and will be listed on the nutrition information panel on the side of the box. Hot cereals often have a serving size ranging from 1/4 cup to 1 cup. Some hot cereals come in individual packets that make a single serving when water is added.
Calorie Counts
The calorie counts of breakfast cereals vary widely. A 1 cup bowl of hot cooked oatmeal contains 159 calories. General Mills Cheerios have 103 calories per 1 cup serving, while 1 cup of Post Raisin Bran contains 178 calories.
Whole Grains
Cereals made from whole grains are healthier than those made from refined grains that have had the germ and bran layers of the grain removed. Whole grains provide more fiber and nutrients and can offer protection against heart disease when consumed on a regular basis. Look for cereals with 3g or more fiber. Make sure the ingredient list has whole grains as the first ingredient. As healthy examples, there are 4g fiber in 1 cup of cooked whole grain oatmeal. A 1 cup serving of Kellogg's All-Bran Original has 18g fiber.
Nutrients
Cereals are often fortified with vitamins and minerals to boost their nutritional content. Folic acid is commonly added to ready-to-eat cereal. Other nutrients in fortified cereals include vitamin D, riboflavin, niacin, calcium and iron. Healthy dry cereals should contain at least 25 percent of the daily recommendation of iron and folic acid.
Considerations
Added sugars in breakfast cereal can ruin what would otherwise be a healthy option. Try to avoid cereals with more than 13g sugar per serving. Breakfast cereals are typically not eaten alone, but often accompanied by milk, honey, fruit or other additions. These can add calories, fat and nutrients and can drastically change the nutritional composition of your breakfast. For example, adding 8 oz. whole milk to a bowl of cereal adds 150 calories, while the same amount of reduced-fat 2 percent milk has 120 calories. Fat-free milk is an even better choice, with 95 calories per 8-oz. cup.
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