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Top 10 Healthiest Cereals

by 
author image Angela Lang
Based in Maryland, Angela Lang has been a freelance writer since 2010. She has been a registered dietitian since 1998 and is an avid nutrition educator in areas including diabetes, cancer and weight loss. Lang's interests include healthy eating to reduce obesity and disease. She holds a Master of Science in human resource development from Towson University.
Top 10 Healthiest Cereals
What should you be eating for breakfast? Photo Credit: cobraphoto/iStock/GettyImages

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.

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Per serving, look for less than 7 grams of added sugar, more than 3 grams of fiber, some protein, and 100% whole grains. Ideally, you will want your breakfast cereal, inclusive of milk and any additional toppings, to come out around 250-350 calories per serving.

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 your next bowl is going to be good for your health.

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's 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 Academy of Nutrition and Dietetics. With less than 1 gram of sugar per serving and 9 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 oatmeal retains their nutritional value but cook in less time. Each 1/2 cup dry serving provides 150 calories, 5g of protein, and 4g 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 cereal offers a substantial 10 grams of fiber in each serving. With 4 grams of protein and only 80 mg of sodium, this 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

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. The Children's Hospital of Boston has selected Cheerios as a healthiest cereal pick, which should give parents confidence that their children are eating a healthy breakfast when they serve this cereal.

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 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. Both the Dietary Guidelines for Americans and Canada's Food Guide recommend that every person receive at least half of their daily grains 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 14g of fiber in a half-cup portion, you will receive a large portion of your daily fiber needs with just one serving. Top on the high fiber cereal list at Tufts University, 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 their cereal with the same name. 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 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 3g 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.

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