The cereal aisle can be an intimidating place, with row after row of brightly colored boxes covered in confusing nutrition claims. With so many options, it can be challenging to make the right choice. To help you choose a healthier option, look for cereals that meet at least four of the following nutrition criteria:
- 5 grams or more of fiber.
- 8 grams or less of sugar.
- 200 calories or less per serving.
- A maximum of 200 milligrams of sodium per serving.
- Ingredients you can pronounce and recognize.
Of course, it’s always nice to have a go-to list of healthy cereals you can grab in a rush, so we recently combed the aisles of a few local grocery stores to save you the trouble. All 15 of these cereals below meet the criteria above, so you can feel good about quickly grabbing a box of any of these the next time you shop.
COLD CEREALS
Love Grown Foods Power O’s (Gluten Free)
Made with a blend of navy, lentil and garbanzo beans and no added sugar, these O’s offer double the protein and more fiber than classic Cheerios.
Nutrition Info (per 1 cup): Calories: 130, Total Fat: 1.5 g; Saturated Fat: 0 g; Sodium: 100 mg; Carbohydrates: 23 g; Dietary Fiber: 4 g; Sugars: 2 g; Protein: 6 g
Nature’s Path Qi’a Honey Chia Superflakes (Gluten Free)
Teeming with delicious organic sprouted sorghum, whole-grain corn, chia seeds, and just a touch of organic honey, this super-powered cereal will keep you satisfied and energized all morning. It’s gluten-free, too.
Nutrition Info (per 1 cup): Calories: 220; Total Fat: 3 g; Saturated Fat: 0 g; Sodium: 70 mg; Carbohydrates: 43 g; Dietary Fiber: 7 g; Sugars: 6 g; Protein: 5 g
Kashi Autumn Wheat
Organic wheat with just the right amount of sweetness, zero sodium, and 7 grams of fiber and protein. We’re willing to bet you won’t miss the heavily frosted alternatives.
Nutrition Info (per 32 biscuits): Calories: 200; Total Fat: 1 g; Saturated Fat: 0 g; Sodium: 0 mg; Carbohydrates: 47 g; Dietary Fiber: 7 g; Sugars: 7 g; Protein: 7 g
Udi’s Gluten Free Original Granola (Gluten Free)
We love the super simple ingredient list, which includes just oats, honey, oil, dried fruit and four different nuts. Mix it into plain yogurt with fresh fruit for a satiating breakfast.
Nutrition Info (per ¼ cup): Calories: 140; Fat: 6 g; Saturated Fat: 1 g; Sodium: 0 mg; Carbohydrates: 21 g; Dietary Fiber: 2 g; Sugars: 6 g; Protein: 3 g
Nature’s Path SmartBran Cereal
These toasted, heart-healthy nuggets are packed with an impressive 13 grams of organic fiber blended from psyllium, oat bran and wheat bran.
Nutrition Info (per ½ cup): Calories: 80; Total Fat: 1 g; Saturated Fat: 0 g; Sodium: 130 mg; Carbohydrates: 24 g; Dietary Fiber: 13 g; Sugars: 6 g; Protein: 3 g
Kashi Go Original
A lightly sweetened mix of crunchy fiber twigs, crispy soy protein grahams, and honey-toasted whole grain puffs. Just one serving supplies about half of your daily fiber needs and 12 grams of protein.
Nutrition Info (per 1 ¼ cup): Calories: 180; Total Fat: 2 g; Saturated Fat: 0 g; Sodium: 115 mg; Carbohydrates: 40 g; Dietary Fiber: 13 g; Sugars: 8 g; Protein: 12 g
Barbara’s Original Puffins
Made from whole grains like oats and non-GMO corn, this cereal has a fairly simple ingredient list and has less sugar than you’d expect once you taste that first spoonful. One serving also provides 5 grams of fiber. Enjoy a serving with a cup of milk, mix it into plain yogurt or have a hard-boiled egg on the side to add extra protein.
Nutrition Info (per ¾ cup): Calories: 90; Total Fat: 1 g; Saturated Fat: 0 g; Sodium: 170 mg; Carbohydrates: 24 g; Dietary Fiber: 5 g; Sugars: 5 g; Protein: 3 g
Ezekiel 4:9 Almond Sprouted Whole Grain Cereal
A hearty cereal made entirely from sprouted grains, which offer benefits including increased digestibility, vitamins, antioxidants and absorption of minerals.
Nutrition Info (per ½ cup): Calories: 200; Total Fat: 3 g; Saturated Fat: 0 g; Sodium: 190 mg; Carbohydrates: 38 g; Dietary Fiber: 6 g; Sugars: <1 g; Protein: 8 g
HOT CEREALS
Bob’s Red Mill Classic Oatmeal Cups (Gluten Free)
Ready in just 3 minutes, this oatmeal cup is packed with 7 grams of fiber and protein and contains no added sugars. Stir in fresh or frozen fruit to add your own touch of sweetness.
Nutrition Info (per 51 g container): Calories: 210; Total Fat: 5 g; Saturated Fat: 1 g; Sodium: 160 mg; Carbohydrates: 34 g; Dietary Fiber: 7 g; Sugars: 1 g; Protein: 7 g
Love Grown Super Oats Nuts & Seeds (Gluten Free)
A power blend of gluten-free grains with chia, pumpkin seeds, flaxseed and almonds makes a delicious, healthy oatmeal that you can sweeten how you like.
Nutrition Info (per ½ cup dry): Calories: 160; Total Fat: 4.5 g; Saturated Fat: 0.5 g; Sodium: 0 mg; Carbohydrates: 25 g; Dietary Fiber: 5 g; Sugars: 0 g; Protein: 7 g
