We’ll never grow out of our favorite childhood cereals (looking at you, Reese’s Puffs). But starting the day with a bowl full of sugar isn’t as satisfying as it used to be. Whether you’re looking to work more fiber into your diet, cut back on sugar or go gluten-free, there are tons of nutritious options to choose from. So, with the help of Dr. Felicia Stoler, DCN, registered dietician, nutritionist and exercise physiologist, we put together a list of the healthiest cereals you can buy. Just about every cereal on this list has a whole grain or whole food as its first ingredient, 10 grams or fewer of added sugar per serving and at least 2 grams each of protein and fiber per serving.
1. Post Grape-Nuts
Per ½-cup serving: 210 calories, 1g fat, 47g carbs, 6g protein, 7g fiber, 5g sugar
There’s no doubt that this satisfying bowl will keep you full until lunchtime. It’s a heart-healthy pick, since it’s low in saturated and trans fats and cholesterol. Better yet, it’s fortified with iron, zinc, vitamin B6, folic acid and more.
2. Fiber One Original Breakfast Cereal
Per 2/3-cup serving: 90 calories, 1g fat, 34g carbs, 3g protein, 18g fiber, 0g sugar
Not only is this nutritional powerhouse sugar-free, it’s beyond filling, thanks to its high fiber content (one serving contains a whopping 65 percent of your daily recommended amount). It’s also very low in calories and fat.
3. Kashi GOLEAN Original
Per 1¼-cup serving: 180 calories, 2g fat, 40g carbs, 12g protein, 13g fiber, 8g sugar
The base for this filling pick is Kashi’s honey puff cereal made from seven whole grains, like hard red wheat, brown rice, barley and oats.
4. Kellogg’s All-Bran Original
Per 2/3-cup serving: 120 calories, 2g fat, 32g carbs, 5g protein, 12g fiber, 9g sugar
The ingredient list is beyond simple, only including wheat bran, sugar, malt flavor and salt. It’s already high in fiber and rich with vitamins and minerals, so pair it with fresh fruit and Greek yogurt to make it even more filling.
5. Post Shredded Wheat
Per 1-cup serving: 200 calories, 1g fat, 44g carbs, 6g protein, 7g fiber, 0g sugar
It’s non-GMO, heart healthy, sugar free and only has one ingredient: whole grain wheat. If you love Frosted Mini-Wheats but not their sugar content, pair this sugar-free version with your favorite flavored non-dairy milk to compensate.
6. Uncle Sam Original Wheat Berry Flakes
Per ¾-cup serving: 220 calories, 6g fat, 43g carbs, 8g protein, 10g fiber, 0g sugar
Nope, this isn’t a fruity cereal—a wheat berry is a whole wheat kernel. (Feel free to gussy them up with fresh berries, though.) This heart-healthy pick is non-GMO, vegan and packs 93 percent of your daily omega-3 in every serving.
7. Cascadian Farm Organic Hearty Morning Fiber
Per 1-cup serving: 220 calories, 3½ fat, 51g carbs, 6g protein, 10g fiber, 10g sugar
Whole wheat flakes + granola clusters + bran twigs = a wholesome organic breakfast that will keep you full ’til lunchtime.
8. Nature’s Path Smart Bran
Per ¾-cup serving: 110 calories, 1g fat, 32g carbs, 4g protein, 17g fiber, 8g sugar
Few things are as important in a cereal as crunch. Luckily, organic wheat bran, oat bran and psyllium seed husk make for an addictively crisp cereal that can hold its own against milk.
9. Poop Like a Champion High Fiber Cereal
Per ½-cup serving: 160 calories, 1½g fat, 34g carbs, 2g protein, 22g fiber, 2g sugar
The name pretty much says it all. With all that soluble and insoluble fiber, one bowl will cleanse your colon like a charm. And that has perks: Clean colons absorb more nutrients, hydrate you better, inspire regular bowel movements and keep your digestive function A1.
10. Julian Bakery Peanut Butter Cluster ProGranola
Per ½-cup serving: 110 calories, 6g fat, 16g carbs, 12g protein, 14g fiber, 1g sugar
If a fun, delicious flavor is the only way you’re eating healthy cereal, Julian Bakery has you covered. Other varieties include chocolate, vanilla cinnamon and espresso.
Sugar-Free or Low-Sugar Cereals
11. Magic Spoon
Per 1-cup serving: 140-170 calories, 7-9g fat, 10-15g carbs, 13g protein, 1-2g fiber, 0g sugar
Craving your childhood favorites? Look no further than this nostalgia-fueled brand. Not only do all Magic Spoon cereals have 13 to 14 grams of protein, 4 net carbs and no gluten or grains per serving, but they’re also sugar-free (even the fruity and cocoa flavors).
Per 1-cup serving: 120-160 calories, 2½-3g fat, 22-29g carbs, 2-3g protein, 3-5g fiber, 2-4g sugar
What’s vegan, gluten-free, organic and delicious all over? Meet these one-of-a-kind cereals that boast between 3 to 5 grams of fiber, 2 to 3 grams of protein and 2 to 4 grams of sugar per serving. Better yet, they each have special ingredients meant to boost or calm your mood (like caffeinated coffee and soothing ashwagandha).
13. Three Wishes Unsweetened Grain-Free Cereal
Per ¾-cup serving: 110 calories, 2g fat, 15g carbs, 8g protein, 3g fiber, 0g sugar
Thanks to its wholesome ingredient list (chickpeas! pea protein! tapioca! salt!), this pick is vegan, keto, Paleo, low-carb and gluten-free. Monk fruit also sweetens it up without increasing the sugar content.
14. Barbara’s Shredded Wheat Big Biscuit Cereal
Per two-biscuit serving: 140 calories, 1g fat, 32g carbs, 4g protein, 5g fiber, 0g sugar
Instead of measuring out a cup of cereal every morning, help yourself to a pair of jumbo shredded wheat biscuits that will stay crisp under cereal or yogurt. They’re 100-percent whole grain, vegan and sugar-free.
15. Catalina Crunch Cinnamon Toast Cereal
Per ½-cup serving: 110 calories, 5g fat, 14g carbs, 11g protein, 9g fiber, 0g sugar
Aka a delicious compromise between your favorite sugary cereal and your nutrition goals. This keto-friendly number is bound to keep you satisfied between meals between its protein and fiber content. Monk fruit makes the magic happen flavor-wise.
16. Alpen No Sugar Added Muesli
Per 2/3-cup serving: 210 calories, 3½ fat, 43g carbs, 8g protein, 7g fiber, 6g sugar
This Swiss-style muesli is an old-school blend of grains, fruit (which accounts for the natural sugar content) and nuts. Dig into rolled whole oat flakes accompanied by raisins, roasted hazelnuts and sliced almonds.
17. Eden Foods Organic Brown Rice Flakes
Per ½-cup serving: 180 calories, 1½ fat, 40g carbs, 3g protein, 1g fiber, 0g sugar
It all starts with organic California short-grain brown rice, which is roasted and rolled into flakes. Bonus, you can also serve this niacin- and manganese-rich number hot or cold.
18. Arrowhead Mills Puffed Millet
Per 1-cup serving: 60 calories, ½g fat, 11g carbs, 2g protein, 1g fiber, 0g sugar
Sick of quinoa? You need this ancient grain in your life. This puffed version offers complete protein in every serving, and just about anyone can dig in since it’s sodium-, cholesterol-, sugar- and salt-free.
19. HighKey Honey Nut Protein Cereal
Per ½-cup serving: 80 calories, 4½g fat, 12g carbs, 10g protein, 3g fiber, 0g sugar
With this keto-friendly breakfast, you can have your Honey Nut Cheerios and eat them too, minus the sugar. The first ingredient on the label is milk protein isolate, which (along with almonds) aids in making the cereal more filling.
20. Food for Life Ezekiel 4:9 Sprouted Grain Cereal
Per ½-cup serving: 190 calories, 1g fat, 40g carbs, 8g protein, 6g fiber, 0g sugar
No flour here, folks. Ezekiel 4:9 cereals are all made from sprouted organic live grains, legumes and seeds. The sprouting process releases all the ingredients’ nutrients, while slow-baking also helps the cereal maintain its fiber and bran.
Per ⅓-cup serving: 130 calories, 6g fat, 17g carbs, 3g protein, 2g fiber, 5g sugar
Hellooooo, superfoods. While many granolas have sneakily high sugar and fat contents, gr8nola is quite the opposite. With only 6 grams of fat and 5 grams of sugar per serving, this soy-, dairy- and gluten-free brand will keep you full and satisfied instead of leaving you hungry and craving pancakes. (P.S., most of the flavors are also vegan, minus one that includes honey.)
22. Purely Elizabeth Coconut Cashew Grain-Free Granola
Per ⅓-cup serving: 170 calories, 13g fat, 10g carbs, 4g protein, 2g fiber, 5g sugar
Speaking of nutritious granola that we can’t get enough of, meet Purely Elizabeth. The brand has a ton of granolas to explore (from keto to Paleo to grain-free), but all of them are non-GMO and made with quality organic ingredients.
23. Ancient Harvest Quinoa Flakes
Per ⅓-cup serving: 150 calories, 2g fat, 26g carbs, 6g protein, 3g fiber, 5g sugar
There’s nothing in here but organic white quinoa flakes. They’re meant to be a protein-rich oatmeal alternative. All it takes is boiling the flakes for 90 seconds until the cereal thickens.
24. Bob’s Red Mill Gluten-Free Tropical Muesli
Per ¼-cup serving: 120 calories, 4½g fat, 18g carbs, 3g protein, 3g fiber, 4g sugar
You only *think* gluten-free cereals are boring. This pick, complete with mango, coconut flakes and macadamia nuts, is proof that they can be downright exciting. Bob’s also makes wheat-based muesli, but this one is made from oats and sorghum instead.
25. Bear Naked Cacao and Cashew Butter Granola
Per ¼-cup snack serving: 130 calories, 6g fat, 18g carbs, 3g protein, 2g fiber, 6g sugar
Whole grain oats meet semisweet Fair Trade chocolate, rice crisps, pepitas and cashew butter. Not only does it taste damn delicious, each 54-gram serving contains 23 grams of whole grains.
26. Love Grown Power O’s
Per ¼-cup serving: 130 calories, 1g fat, 28g carbs, 6g protein, 5g fiber, 1g sugar
What’s the secret to these protein-rich cuties, you ask? A signature blend of navy, lentil and garbanzo beans. Better yet, they’re non-GMO and contain no added sugar.
27. Annie’s Organic Cocoa Bunnies
Per ¾-cup serving: 110 calories, 1½ fat, 22g carbs, 2g protein, 2g fiber, 8g sugar
Fact: You’re never too old for bunny-shaped cereal, especially if it tastes like chocolate. Gluten won’t be an issue either, since it’s made with whole grain oats, whole grain corn meal and rice flour instead of wheat.
28. Erin Baker’s Homestyle Granola
Per ½-cup serving: 280 calories, 14g fat, 34g carbs, 7g protein, 5g fiber, 9g sugar
This pick is on the higher end in terms of calories, fat and sugar compared to others on this list. But keep in mind that breakfast is only one meal—it’s totally fine to fuel up with it in the morning and eat reasonably for the rest of the day.
29. One Degree Sprouted Oat O’s
Per ¾-cup serving: 110 calories, 1½g fat, 19g carbs, 4g protein, 3g fiber, 2g sugar
It’s organic, vegan, sustainably farmed and low in sugar and sodium. The cereal is also free of wheat, made with sprouted whole grain oats, organic sprouted garbanzos and tapioca starch instead.
30. Paleonola Grain-Free Original Granola
Per ¼-cup serving: 146 calories, 11½g fat, 10g carbs, 3.4g protein, 2.3g fiber, 6.7g sugar
This gluten-free, non-GMO choice is made with basically everything but the kitchen sink. We’re talking almonds, pecans, pumpkin seeds, dried cranberries, walnuts, sunflower seeds, shredded coconut and more.
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