Eating a healthy breakfast is important for starting the day off right and providing the body with energy and nutrients. For many people, cereal is a go-to breakfast choice due to its convenience and variety. However, not all cereals are created equal when it comes to nutrition. Some cereals are loaded with sugar and lack important vitamins and minerals, while others provide fiber, protein, and other beneficial components. So which cereals should you choose if you’re looking for the healthiest option to start your day? Here is an in-depth look at some of the key factors to consider when evaluating the health profile of various cereals.
Fiber content
One of the key elements to look for in a healthy cereal is plenty of fiber. Fiber promotes digestion and gut health, helps keep you feeling full, and controls blood sugar and cholesterol levels. The 2020-2025 Dietary Guidelines for Americans recommend getting 25-30 grams of fiber per day, however most people only get about half that amount. Look for cereals that have at least 3-4 grams of fiber per serving. Some great high fiber options include:
- All-Bran Bran Buds – 9g fiber per 1/2 cup
- Ezekiel 4:9 Sprouted Whole Grain Cereal – 8g fiber per 1/2 cup
- Fiber One Original – 14g fiber per 1/2 cup
- Kashi GoLean Original – 10g fiber per 1 cup
Going for a cereal with a healthy dose of fiber will help boost your nutrient intake, aid digestion, and keep you satisfied until lunchtime.
Sugar content
Another important factor is keeping the sugar content low. Many popular cereals are packed with sugar, with some containing 12 grams or more per serving. All that added sugar causes blood sugar spikes and crashes, promotes inflammation, and provides empty calories.
The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men. To avoid excess sugar, choose cereals with under 10 grams of sugar per serving. Look at the ingredient list and select options without added sugars, syrups, or fruit juice concentrates high on the list. Some lower sugar cereal options include:
- Cheerios – 1g sugar per 1 cup
- Grape-Nuts Original – 5g sugar per 1/4 cup
- Kashi 7 Whole Grain Puffs – 3g sugar per 1 1/4 cups
- Uncle Sam Original – 0g sugar per 1/2 cup
Sticking to cereals low in added sugar will help curb cravings and prevent blood sugar spikes to start your day off right.
Whole grains
Opting for whole grain cereal provides more nutrition than refined and processed options. Whole grains like oats, wheat, corn, quinoa, and others retain all parts of the grain, including the fiber-rich bran and nutrient-packed germ. This provides more B vitamins, iron, magnesium, and antioxidant compounds compared to refined grains which have been stripped of these beneficial components.
Studies show that eating more whole grains is associated with lower risks of heart disease, diabetes, excess weight gain, and some cancers. The Dietary Guidelines recommend making at least half your daily grain servings whole grain. When shopping, look for the “100% whole grain” label or choose ingredients like “whole wheat”, “whole oats”, or “whole grain corn” at the top of the list.
Some nutritious whole grain cereal options include:
- Post Grape-Nuts – 100% whole grain wheat and barley
- Quaker 100% Whole Grain Oats – 100% whole grain oats
- Cascadian Farm Organic Purely O’s – 100% whole grain oats
- Bob’s Red Mill Organic Whole Grain Rolled Oats – 100% whole grain oats
Picking a cereal made with all whole grains ensures you get all the fiber, nutrients, and health benefits that intact grains provide.
Protein content
Protein is important for keeping you energized all morning long and preventing mid-morning hunger pangs. While most cereals don’t contain a lot of protein, some options provide a decent amount to help jumpstart your day.
The Dietary Guidelines recommend getting 10-35% of your daily calories from protein. For a 2000 calorie diet, that equates to 50-175 grams of protein daily. To reap the benefits of a protein-packed breakfast, look for cereals with at least 5-10 grams of protein per serving. Some high protein morning cereal options include:
- Special K Protein – 11g protein per 1 cup
- Kashi GO Lean – 13g protein per 1 cup
- Bear Naked Triple Berry Fit – 12g protein per 1 cup
- Bob’s Red Mill Organic Extra Thick Rolled Oats – 6g protein per 1/2 cup
Choosing a cereal with higher protein will help you feel fuller for longer, maintain and build muscle, and give you lasting energy to tackle your day.
Key vitamins and minerals
When comparing nutrition labels, look for cereals that provide a solid dose of key vitamins and minerals like iron, zinc, vitamin B12, vitamin A, vitamin D, and more. Many refined cereals are stripped of these essential micronutrients during processing. Opting for whole grain varieties helps provide more of these beneficial compounds.
Some cereals also have vitamins and minerals added to boost the nutrition profile. Just be mindful of added sugars and fillers when these fortifications are present. Getting your vitamins and minerals from natural food sources is preferable whenever possible.
Here are some cereal options with stellar vitamin and mineral content:
- Iron: Total Whole Grain – 18% DV per serving
- Vitamin B12: Kellogg’s All-Bran Complete Wheat Flakes – 25% DV per serving
- Zinc: Post Bran Flakes – 25% DV per serving
- Vitamin A: Barbara’s Multigrain Spoonfuls – 10% DV per serving
- Vitamin D: Kellogg’s Raisin Bran – 25% DV per serving
Prioritizing cereals with excellent vitamin and mineral profiles ensures you meet your daily needs from the breakfast bowl.
Low in preservatives and additives
Many conventional cereals contain preservatives like BHT, artificial colors, and other chemical additives. Choosing options with clean ingredients and minimal processing helps avoid these unnecessaryextras.
Your best bet is to opt for organic cereals so you know you’re getting an all-natural product free of pesticides as well. Brands labeled “gluten-free”, “non-GMO”, or “vegan” also typically avoid additives and preservatives.
Here are some additive-free cereal options:
- Nature’s Path Organic Mesa Sunrise
- Lydia’s Organics Breakfast Cereal
- Barbara’s Multigrain Spoonfuls, Original
- EnviroKidz Organic Koala Crisp Cereal
Going with cereals free of artificial ingredients provides peace of mind and prevents unnecessary exposure to preservatives.
Low in sodium
Excess sodium intake is linked to high blood pressure, heart disease, stroke, and other health conditions. Processed foods are the biggest source of sodium in the average American diet. Comparing nutrition labels allows you to choose lower sodium options.
The Dietary Guidelines recommend limiting sodium to less than 2,300 milligrams per day. Opt for cereals with under 200 mg sodium per serving to avoid excess. Some low sodium breakfast cereal options include:
- Oat Bran Flakes – 0mg sodium per 3/4 cup
- Cascadian Farm Organic Raisin Bran – 140mg sodium per 3/4 cup
- Kashi 7 Whole Grain Puffs – 135mg sodium per 1 1/4 cups
- Barbara’s Multigrain Spoonfuls, Original – 140mg sodium per 3/4 cup
Choosing low sodium cereal options helps control your intake of this mineral to promote heart health.
Contains healthy mix-ins
Mix-ins like dried fruit, seeds, and nuts can provide nutritional boosts to otherwise basic cereals. Dried fruits add antioxidants, seeds provide healthy fats and fiber, and nuts supply protein. Just be mindful that these additions can also make cereals higher in sugar and calories.
Some healthy cereal options with nutritious mix-ins include:
- Dried fruit: Raisin Bran, Barbara’s Multigrain Spoonfuls with Cranberries
- Nuts: Post Grape-Nuts Oats & Honey with Almonds, Kind Maple Quinoa Granola with Pecans
- Seeds: Nature’s Path Qi’a, Bear Naked Fruit & Nut Crunch with Pumpkin Seeds
Judiciously choosing cereals with antioxidant-rich dried fruit, healthy nuts, and fiber/protein-filled seeds can add valuable nutrition to your morning meal.
Avoid problematic ingredients
When surveying the cereal aisle, there are certain ingredients that are best to avoid for optimal nutrition and health:
- Added sugars – honey, brown rice syrup, evaporated cane juice
- Refined grains – enriched wheat flour, wheat flour, corn flour
- Artificial colors/flavors – Yellow 6, Red 40, “natural flavors”
- Preservatives – BHT, TBHQ, sodium benzoate
- GMO ingredients – corn, soy, canola, sugar beets
Limiting or avoiding these problematic ingredients ensures your cereal choice aligns with a healthy, nutritious diet.
Types of healthy cereal
With all these criteria in mind, here are some types of cereal that tend to be healthy choices (as long as you verify the nutrition facts meet your standards):
- Oats – Steel cut, old fashioned, instant (check sugars)
- Bran cereals – All-Bran, Fiber One
- Whole grain flakes – Post Grape Nuts, Whole Grain Total
- Puffed whole grains – Kashi 7 Whole Grain Puffs, Barbara’s Puffins
- Granola – Kind Maple Quinoa Clusters, Nature’s Path Qi’a
- Muesli – Bob’s Red Mill, Eco-Planet Organic
Sticking to these categories helps ensure you get a fiber-filled, satisfying start to your day.
Healthiest cereal brands
Certain natural cereal brands consistently produce healthy options using whole food ingredients:
- Bob’s Red Mill
- Kashi
- Nature’s Path
- Post
- Cascadian Farm
- Barbara’s
- Ezekiel 4:9
- EnviroKidz
- Bear Naked
- Kind
Choosing from one of these trusted brands helps ensure you get a nutritious cereal packed withfiber, protein, vitamins and minerals to fuel your day.
Healthiest kids’ cereals
Finding a healthy cereal for kids can be tricky with all the sugar-laden, low-nutrient options targeting them. Here are some smart choices for the cereal bowl:
- Barbara’s Multigrain Spoonfuls, Original
- Nature’s Path Qi’a
- Cascadian Farm Organic O’s
- EnviroKidz Organic Koala Crisp
- Kashi Organic Promise Cranberry Sunshine
- Annie’s Homegrown Cocoa Bunnies
These options provide whole grains, fiber, and key nutrients without too much sugar or artificial additives.
Are granola and muesli healthy cereals?
Granola and muesli can be very healthy choices depending on the brand. Opt for options with:
- Minimal added oils, sugars, and salt
- Mainly whole, intact ingredients like oats, nuts, and seeds
- No artificial flavors, colors, or preservatives
- Organic if possible
Avoid granolas with syrups, candied fruit, chocolate, or sweetened yogurt coatings which spike sugar content. Stick to plain whole grain varieties.
Are cheerios a healthy cereal?
Original Cheerios provide these nutrition pros:
- Made from 100% whole grain oats
- Good source of fiber – 3g per serving
- Low in sugar – only 1g per serving
- Fortified with vitamins and minerals
- Free of artificial colors, flavors, and preservatives
So the original variety can be a healthy option. But steer clear of flavored or multi-grain Cheerios which are higher in sugar.
Is raisin bran healthy?
Raisin bran can provide these nutritional benefits:
- Contains wheat bran for 7-8g fiber per serving
- Provides whole grain wheat flakes
- Minimal ingredients and preservatives
- Antioxidants from raisins
- Good source of iron and B vitamins
But it does contain around 14g added sugar per serving, so consuming it in moderation is key.
Are Frosted Flakes healthy?
Frosted Flakes are not the best option for a healthy cereal. Here’s why:
- Made with refined grains, not whole grains
- Coated with sugar – 11g per serving
- Contains artificial colors – Yellow 6, Red 40
- Lacks fiber – less than 1g per serving
- Has additives like BHT
The lack of nutrition paired with high sugar make Frosted Flakes more of an occasional treat. Better to choose less processed, fiber-rich whole grain cereals.
Conclusion
When it comes to the healthiest cereal options, focus on choices that provide fiber, protein, whole grains, and beneficial vitamins and minerals. Stay away from excessive added sugars, artificial additives, and refined flours. Read labels closely and opt for recognized healthy brands. With some diligence in the cereal aisle, you can find nutritious options to start your day off right.