A high-fiber cereal should provide 20 percent or more of the daily value for fiber, according to the Food and Drug Administration. There are a number of cereals that provide this amount and more, but some are better choices than others due to the content of calories, protein, vitamins and minerals.
Fiber One
Fiber One has 14g fiber per 1/2-cup serving, fulfilling 56 percent of the daily value based on a 2,000-calorie diet. In addition, it is low in calories, with only 60 calories per 1/2 cup. This amount of cereal also provides 2g protein, as well as a substantial amount of iron, zinc and B vitamins. If you are counting calories, this cereal is an excellent choice because it will fill you up without providing too many calories.
All-Bran
All-Bran provides 10g fiber per 1/2-cup serving, fulfilling 40 percent of the daily value based on a 2,000-calorie diet. It is also low in calories, with only 80 calories for this amount of cereal. It provides a bit more protein than Fiber One, with 4g per 1/2 cup. It also is high in vitamins and minerals, with vitamins A and C, calcium and zinc.
Go Lean Crunch
Go Lean Crunch is not as low in calories or quite as high in fiber as Fiber One or All-Bran, but it has high protein and vitamin and mineral content. A 1-cup serving of this cereal provides 230 calories and 5g fiber. In addition, it contains 10g protein as well as iron, folate and magnesium. Since both fiber and protein delay gastric emptying and provide satiety, this cereal has filling power.
Heart Basics Flax & Fiber Crunch
Like Go Lean Crunch, this cereal is also higher in calories but also provides a large amount of protein. A 3/4-cup serving provides 180 calories and 9g fiber, fulfilling 36 percent of the daily value. In addition, it provides 9g protein, along with calcium, iron and vitamin B-12. This is a good choice for vegetarians who do not consume dairy products or eggs, because they must obtain vitamin B-12 from fortified foods.
References
- Food and Drug Administration: Make Your Calories Count -- See What's In It for You
- LIVESTRONG.COM MyPlate: Fiber One Cereal
- LIVESTRONG.COM MyPlate: Kellogg's All-Bran, Original
- LIVESTRONG.COM MyPlate: Kashi Go Lean Crunch
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- LIVESTRONG.COM MyPlate: Kashi Go Lean Crunch
Member Comments