Shopping for cereal can be confusing because of the many different options available. A healthy cereal should provide you with a bowl full of good nutrition.
According to Mayo Clinic, when choosing a breakfast cereal, look for ones that contain at least 3 grams of fiber, but ideally 5 grams or more. Avoid cereals that list sugar toward the beginning of the ingredient list.
Even with the nutritional benefits in mind, you also want to be sure that your cereal tastes good. With the right information you can be certain you are choosing the healthiest cereals.
1. Uncle Sam Original Wheat Berry Flakes
Uncle Sam cereal has been around since 1908. It's made from hard red winter wheat berries and flaxseed. Made with only 4 ingredients total, three quarters of a cup of Uncle Sam Original Wheat Berry Flakes cereal will give you 10 grams of fiber.
Women need to aim for 25 grams of fiber per day, while men need 38 grams, according to the National Academies of Sciences. With less than 1 gram of sugar per serving and 5 grams of protein, this is definitely a top choice for breakfast.
2. Quaker Oats Quick Oats
With the oats rolled thinner during manufacturing, the quick oats variety of Quaker oatmeal retains their nutritional value but cook in less time. Each 1/2 cup dry serving provides 150 calories, 5 grams of protein, and 4 grams of fiber.
Oatmeal offers you some flexibility to individualize your breakfast. Quick oats do not contain any sodium and only 1 gram of natural sugar. Try topping your bowl with dried fruit, nuts, and cinnamon for added flavor.
3. Kellogg's All-Bran
Low in calories, this Kellogg's All-Bran cereal offers a substantial 10 grams of fiber in each serving. With 4 grams of protein, this low-sodium cereal can become a healthy part of your diet throughout the day.
Kellogg's offers recipes to turn All Bran into delicious meal options, such as biscuits and a crumb coating for baked fish. For diabetics, bran cereals are recommended by the American Diabetes Association.
4. General Mills Cheerios
When looking for a wholesome cereal, one of the healthiest is Cheerios. Cheerios is a low-calorie choice with 100 calories per cup. This cereal tops the healthiest cereal list because of its low sugar content at just 1 gram per serving.
Whole grain oats is the first ingredient and it contains 3 grams of fiber per serving.
5. Qi'a Cocoa Coconut Superflakes
With sprouted black bean flour and sprouted rice flour as the first two ingredients in this Nature's Path Qi'a Cocoa Coconut Superflakes cereal, its 1 cup serving is packed with nutrition. For 240 calories, you get 6 grams of fiber, 6 grams of protein, and only 6 grams of sugars.
The cereal is also made with coconut, cocoa powder, and honey. It is free of common food allergens such as tree nuts, peanuts, and soy.
6. Post Grape-Nuts
While the half-cup serving size may seem small, these tiny nuggets are full of whole grains and are an excellent source of fiber with seven grams. According to the 2015-2020 Dietary Guidelines for Americans, at least half of your daily grains should be in the form of whole grains, making Grape -Nuts a top pick.
The 6 grams of protein you'll eat will keep you full as your morning passes. High in iron, Grape Nuts can also be a crunchy topping to a fruit and yogurt parfait.
7. General Mills Fiber One
If high fiber is what you are after, Fiber One should be the box you reach for. With a substantial 14 grams of fiber in a half-cup portion, you will receive a large portion of your daily fiber needs with just one serving.
Fiber One is low in calories, fat and sodium. This sugar-free cereal tastes great topped with fresh fruit.
8. Ezekiel 4:9 Sprouted Whole Grain Cereal
If you like Ezekiel 4:9 bread for its health benefits from sprouted grains, you'll love Ezekiel 4:9 Sprouted Whole Grain Cereal. This cereal is made with a plethora of grains, to include wheat, barley, millet, and spelt.
Soybeans and lentils in the mix help this cereal provide 8 grams of protein per serving. Each 1/2 cup serving has 190 calories, 6 grams of fiber, and no sugar.
9. General Mills Kix
With the slogan 'Kid Tested Mother Approved' printed on the box, Kix cereal made by General Mills is worth a try. With one of the larger serving sizes among healthy cereals at 1 and 1/4 cups, Kix has a deliciously sweet taste with only 3 grams of sugar. Made with whole grain corn, Kix provides 3 grams of fiber in each bowl.
10. Barbara's Multigrain Puffins
If you are looking for a cereal to curb the sweet tooth while still providing some nutritional benefits, Barbara's Multigrain Puffins are a good choice. This cereal also comes in other flavors, such as cinnamon, peanut butter, and pumpkin.
These slightly sweet crunchy puffs have 5 grams of sugar per three quarter cup serving. It has 3 grams of fiber, 2 grams of protein, and contains 25 percent of the recommended daily value for vitamin C, calcium, iron, and vitamin D.
Read more: Healthy Cereals With No Sugar
- National Academies of Sciences: "Macronutrients"
- Office of Disease Prevention and Health Promotion: "2015-2020 Dietary Guidelines for Americans"
- Generalmills.com: "Kix"
- Barabaras.com: "Multigrain Puffins"
- Foodforlife.com: "Ezekiel 4:9 Sprouted Whole Grain Cereal"
- Generealmills.com: "Fiber One"
- Postconsumerbrands.com: "Grape-Nuts"
- Naturespath.com: "Qi'a Cocoas Coconut Superflakes"
- Generalmills.com: "Cheerios"
- Allbran.com: "All-Bran"
- Quakeroats.com: "Quick 1-Minute Oats"
- threesisterscereal.com: "Uncle Sam Original Wheat Berry Flakes"
- Mayo Clinic: "Healthy Breakfast: Quick, Flexible Options"
- Whole Grains Council: Whole Grains Guidelines Worldwide
- Consumer Reports: Better cereal choices for kids?