The 32 Healthiest Cereals You Can Buy at the Grocery Store (original) (raw)

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We’ll never grow out of our favorite childhood cereals, but starting the day with a bowl full of sugar isn’t as satisfying as it used to be. Whether you want to work more fiber into your diet, cut back on sugar or go gluten free, there are tons of nutritious options to choose from. 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 in every bowl. (Hint: Some of the healthiest cereals overall include Nature’s Path Smart Bran, Magic Spoon and Gr8nola.)

High-Fiber Cereals

• 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.

• Per ⅔-cup serving: 90 calories, 1g fat, 34g carbs, 3g protein, 18g fiber, 0g sugar

Not only is this nutritional powerhouse sugar free, but it’s also 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.

• 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. So, it's no surprise that the fiber content is so high.

• Per ⅔-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.

• 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.

• 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 or banana slices, though.) This heart-healthy pick is vegan-friendly and packs 93 percent of your daily recommended omega-3s in every serving.

• 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 breakfast that will keep you full ’til lunchtime. Did we mention it's organic?

• Per ¾-cup serving: 110 calories, 1g fat, 32g carbs, 4g protein, 17g fiber, 8g sugar

Few things are as important as crunch in a cereal. Luckily, organic wheat bran, oat bran and psyllium seed husk make for an irresistibly crispy cereal that can hold its texture against milk.

• 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. Fiber also normalizes bowel movements and may lower your cholesterol and your risk of developing hemorrhoids and colorectal cancer, says the Mayo Clinic.

• 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, but we're partial to the nutty PB variety.

Sugar-Free or Low-Sugar Cereals

• Per 1-cup serving: 140 to 170 calories, 7 to 9g fat, 10 to 15g carbs, 13g protein, 1 to 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 to 160 calories, 2½ to 3g fat, 22 to 29g carbs, 2 to 3g protein, 3 to 5g fiber, 2 to 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. Bonus? They each have special ingredients meant to boost or calm your mood (like caffeinated coffee and soothing ashwagandha).

• Per ¾-cup serving: 110 calories, 2g fat, 15g carbs, 8g protein, 3g fiber, 0g sugar

Thanks to its wholesome ingredients (chickpeas! pea protein! tapioca! salt!), this pick is vegan, keto, Paleo, low carb and gluten free. Monk fruit also sweetens it without increasing the sugar content.

• 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.

• 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.

• Per ⅔-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.

• 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.

• 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. The puffed version offers complete protein in every serving, and just about anyone can dig in since it’s free of sodium, cholesterol, sugar and salt.

• Per ⅓-cup serving: 160 calories, 14g fat, 9g carbs, 4g protein, 3g fiber, 1g sugar

With this keto-friendly breakfast, you can get your honey nut fix, minus the sugar. The crunchy powerhouse contains sunflower seeds, pumpkin seeds, coconut, almonds and peanut butter. It's sweetened with erythritol and monk fruit extract to keep the sugar low.

• 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 grains, legumes and seeds. The sprouting process releases all the ingredients’ nutrients, while slow-baking helps the cereal maintain its fiber and bran.

• Per ⅓-cup serving: 160 calories, 1g fat, 32g carbs, 5g protein, 5g fiber, 0g sugar

Low in fat, high in protein and fiber and free of sugar, this cereal is about as virtuous as it gets. It's made from nothing but toasted crushed whole wheat, wheat bran and wheat germ. It'll keep you full between meals and can easily be sweetened with the addition of fresh fruit, if you find it too plain.

Gluten-Free Cereals

• Per ⅓-cup serving: 130 calories, 6g fat, 17g carbs, 3g protein, 2g fiber, 5g sugar

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 vegan, minus one that includes honey.)

• 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 varieties to explore (from keto to Paleo to grain free), but all of them are non-GMO and made with quality organic ingredients.

• Per ⅓-cup serving: 150 calories, 2g fat, 26g carbs, 6g protein, 3g fiber, 5g sugar

Hot cereal fans, this one's for you. There’s nothing in there 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.

• 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.

• 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, but each 54-gram serving also contains 23 grams of whole grains.

• 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. Oh, and they contain no added sugar. Any questions?

• 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 from whole grain oats, whole grain corn meal and rice flour instead of wheat.

• 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.

• Per ¾-cup serving: 110 calories, 1g fat, 23g carbs, 2g protein, 1g fiber, 1g sugar

It’s organic, vegan, sustainably farmed and low in sugar and sodium. The cereal is also free of wheat, made with organic sprouted whole grain brown rice, organic coconut sugar and unrefined salt instead.

• Per ¼-cup serving: 146 calories, 11½g fat, 10g carbs, 3.4g protein, 2.3g fiber, 6.7g sugar

This gluten-free 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.

• Per ¾-cup serving: 120 calories, 1½g fat, 25g carbs, 2g protein, 2g fiber, 8g sugar

When your heart calls out for Reese's Puffs but you don't want to kick off the morning with a sugar crash, turn to this wheatless, vegan gem. Made with whole grain corn meal, peanut butter, cocoa powder, cane sugar and molasses, it's significantly lower in sugar, plus offers a bit of protein and fiber to hold you over until lunch.

Tips for Selecting Healthy Cereal

• Scan the ingredients for whole grains: Think whole-grain quinoa, brown rice, wheat, oats and millet, for starters. Ideally, they'll be the first ingredient on the label. (Pro tip: The shorter the list, the less likely the cereal is full of chemical preservatives and additives.)
• Choose cereals that are high in fiber: These will keep you full for longer, so you won't be as tempted to snack before lunch. Better yet, fiber can potentially help you control your blood sugar and lower your cholesterol, as noted in this 2016 study in the journal Food & Function.
• Keep the sugar content to a minimum: Even if it's in the form of honey, agave or maple syrup instead of refined white sugar. Our list contains picks that contain 10 grams or less per serving.

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