These 16 Healthy Cereals Deliver a Breakfast of Champions
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CONVENIENT AND SATISFYING, cereal will always be a breakfast staple. But if you’re not careful, the added sugar—and calories from breakfast cereals—can pile up fast. Yes, much of the mainstream cereal on the market is a lot closer to candy than a nourishing way to fuel you as you start your day.
Choose wisely, however, and cereal can be nutritious enough to anchor a breakfast (or lunch, or dinner, or snack) of champions. Cereal can be a good source of protein, fiber, and, because most cereal is fortified, a decent source of vitamins and minerals.
“When hunting for a healthier cereal you need to look out for those that are higher in fiber and protein without a lot of added sugars or preservatives,” says Kara Landau, a New York City-based registered dietitian and founder at Uplift Food. “And definitely don’t be scared of fats if they come from good sources like nuts and seeds.”
What makes a cereal healthy?
• If the cereal is made from grains, it must list only whole ones—like oats or quinoa—in the ingredient list.
• No more than 10 grams of total sugar on the nutrition label.
• At least 3 grams of fiber in each serving.
• Ideally, the cereal delivers at least 3 grams of protein per serving.
Overwhelmed by the colossal number of choices while spinning your wheels down the cereal aisle? Grab any of these better-for-you that also happen to taste really delicious—especially with milk.
Alpen Muesli
This muesli, a Swiss-style cereal featuring a blend of oats, dried fruit and nuts, isn’t laced with added sugar which allows its nutritious contents to shine. For even more protein, dump it on a bowl of Greek yogurt.
Per 2/3 cup serving: 210 calories, 8 g protein, 43g carbs (6g sugar, 7g fiber), 3.5 g fat
Grape-Nuts Flakes
These are a good option if you like the classic old-fashioned flakes, says De Angelis. They're made with whole grain wheat and wheat flour.
Per 1 cup serving: 50 calories, 4g of protein, 34g carbs (7g sugar, 5g fiber), 1.5g fat
Barbara's Peanut Butter Puffins
When you want to do nothing more than pour your cereal from a box and top it with milk this is a more wholesome option than anything being flogged by a cartoon character. Crunchy and not overly sweetened whole-grain-oat-and-corn pillows are upgraded with delicious peanut butter.
And when they say peanut butter, they mean peanut butter. Add chopped nuts or seeds and a handful of berries to the bowl to make for a more well-rounded daybreak meal.
Per 3/4 cup serving: 110 calories, 3g protein, 23g carbs (6g sugar, 2g fiber), 2g fat
Nature's Path Sunrise Crunchy Cinnamon Cereal
“They have flaxseeds and have mix of whole grains,” says De Angelis, adding that it's good for gut health.
Per 1 cup serving: 150 calories, 3g of protein, 35g of carbs (8g sugar, 4g fiber), 2g fat
Bob’s Red Mill Quick Cooking Steel Cut Oats
Spooning up a bowl of oats is a good way to silence vending machine temptation. A study in the Journal of the American College of Nutrition found that compared with eating typical boxed ready-to-eat cereal, consuming the same number of calories in the form of oatmeal results in greater feelings of fullness and desire to eat for up to 4 hours afterward.
You can thank the payload of soluble fiber in this breakfast stalwart for its hunger-crushing power. Hearty steel-cut is always going to be more satiating than the sugary instant stuff, but it’s required long cooking time in the morning can be a non-starter for most guys. This version is just as stick-to-your-ribs satisfying but will be on the table in less than 10 minutes.
Per 1/4 cup serving: 140 calories, 5g protein, 2 g carbs (0g sugar, 3g fiber), 3g fat
Earnest Eats Coconut Warrior Protein + Probiotic Oatmeal Cup
This is a far cry from your standard oatmeal. Each portable just-add-water container is fortified with a warrior worthy whole-grain blend (oats, quinoa, and amaranth), muscle-building grass-fed whey protein and probiotics to help fertilize your gut with beneficial bugs. Almonds and sunflower seeds round everything out with heart-boosting unsaturated fats.
Per 1 cup serving: 260 calories. 16g protein, 26g carbs (1g sugar, 5g fiber), 11g fat
Grape-Nuts
Thumbs up for one of the most delicious, satisfyingly crunchy cereals making the list. Wirtz is a fan of this fiber-rich breakfast cereal. “This cereal is also fortified and rich in essential vitamins and minerals, including potassium and iron,” she says.
Per ½ cup serving: 200 calories, 6g protein, 47g carbs (7g fiber, 5g sugar), 1g fat
KIND Dark Chocolate Whole Grain Clusters
Float these chocolaty chunks of protein-fortified whole-grains in your bowl and you’ll be forgiven for thinking you’re eating dessert for breakfast. Albeit one that plays by the nutritional rules. There is enough protein here to curb your appetite, and research shows that consuming more cereal grains like the buckwheat and millet you’ll find in each bag can help keep your waistline in check.
Love Grown Power O’s Original
Huevos rancheros isn’t the only way to eat beans for breakfast. Instead of grains, these ingenious crunchy O’s are made with a trio of legumes: navy beans, lentils and chickpeas. And that’s a smart swap since few guys eat enough of these nutritional overachievers.
The original flavor contains no added sugar and the cereal resists turning soggy when swimming in milk. And consider making this cereal part of your post-workout routine.
Researchers at The University of Texas at Austin found that a bowlful of cereal and low-fat milk, which provides a winning combo of carbs and protein, can kickstart post-training muscle recovery. Now that sounds a lot more delicious than your typical protein bar.
Patagonia Provisions Organic Tart Apple Hot Cereal Mix
You don’t have to be lost in the woods to reap the rewards of spooning up this fast-cooking delicious steamy mix of whole grains and freeze-dried apple. A recent study found that one surprising benefit of eating more high-fiber foods is that they can help lessen the chances of experiencing depression.
Julian Bakery Espresso ProGranola
This guise of granola is everything that normal granola's not: free of grains and added sugar to appease the paleo crowd, packed with protein courtesy of egg white powder, and brimming with hunger-smashing fiber. It even delivers a caffeine kick to perk up your mornings.
Per 1 cup serving: 184 calories, 24g protein, 34g carbs (0g sugar, 28g fiber), 7g fat
Cheerios
Trendy “high-protein” cereals are loaded with cloying fake sweeteners. Original Cheerios stand strong at 1 gram of sugar per serving.
Cheerios
target.com
Uncle Sam Skinner's Raisin Bran with Whole Wheat Berry Flakes and Raisins
This raisin bran tastes just like the sugary stuff only... without all the sugar. There's still some, but under the 10 grams, and there's zero added sugar (all of the sweet stuff comes from the raisins). Plus, 7 grams of protein per serving!
Uncle Sam Skinner's Raisin Bran with Whole Wheat Berry Flakes and Raisins
amazon.com
Kashi Organic Autumn Wheat
It's shredded wheat, but autumn. Seven grams of protein. Seven grams of fiber. Three ingredients. All good.
Kashi Organic Autumn Wheat
amazon.com
Organic Coconut Flakes Cereal
These fat flakes are actually made with coconut meat, which is naturally high in fiber and good fats. They have five grams of fiber per serving. Try them with some bananas or mangos chopped in.
Organic Coconut Flakes Cereal
thrivemarket.com
Ezekiel 4:9 Sprouted Whole Grain Cereal, Almond
This crunchy company offers up some pretty good crunchy cereal. The almond version is super-high in protein (8 grams per serving) and fiber (6 grams per serving).
Ezekiel 4:9 Sprouted Whole Grain Cereal, Almond
amazon.com
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