What's the Healthiest Cereal?

Not all cereals are created equal. Many are high in added sugar (up to 20 grams per serving) and low in fiber—a nutrient that supports heart health and reduces the risk of type 2 diabetes. Opting for whole-grain, high-fiber cereals with minimal added sugar can help you start your day energized and promote long-term health.

High-Fiber, Nutrient-Dense Cereals:

1. Muesli: A European mix of oats, nuts, seeds, and dried fruits. A 2/3 cup serving provides 5 grams of fiber (18% DV). Add milk or soak overnight for a softer texture.
2. Oatmeal: A classic made by cooking oats in water or milk. Rich in beta-glucan (lowers cholesterol); 6 grams of protein per cup. Supports digestion and provides lasting energy.
3. Sprouted Grains Cereal: Made from germinated grains, maximizing nutrient bioavailability. High in fiber, iron, and B vitamins, aiding digestion and heart health.
4. Grape Nuts: A crunchy cereal made from whole-grain wheat and barley. Offers 7 grams of protein, 8 grams of fiber, and high iron levels.
5. Quinoa Flakes: Flattened quinoa, cooked like oatmeal. Naturally gluten-free, rich in antioxidants, and combats chronic diseases.
6. Ancient Grains Cereal: Includes grains like spelt, millet, and teff. More nutrient-dense than refined grains, with environmental appeal.
7. Shredded Wheat: Bite-sized squares of whole-grain wheat (avoid frosted versions). A cup contains 6 grams each of fiber and protein for sustained energy.
8. Puffed Brown Rice: A light cereal made from puffed brown rice. Low-calorie and gluten-free, ideal for light breakfasts.
9. Bran Flakes: Made from the fiber-rich bran layer of whole grains. A ¾ cup serving provides 5 grams of fiber and significant B vitamins.
10. Buckwheat Cereal: A pseudo-grain, naturally gluten-free and high in amino acids. Provides fiber, B vitamins, magnesium, and copper.
11. Puffed Millet: A low-calorie ancient grain cereal with a light, crunchy texture. Packed with antioxidants and pairs well with nutrient-dense toppings.
12. Kamut Flake: Flakes made from ancient Khorasan wheat. High in protein, fiber, phosphorus, and manganese.
13. Cream of Wheat: A hot cereal made from ground wheat. Often fortified with iron and B vitamins; 4 grams of protein per serving.
14. Barley Cereal: Barley flakes or grits, rich in beta-glucan. High in fiber (6 grams per ½ cup) and B vitamins.
15. Low-Sugar Granola: A versatile blend of whole grains, nuts, seeds, and dried fruits. Choose granola with minimal added sugar and whole grains as the first ingredient.

Tips for Building a Healthier Cereal Bowl:

1. Sweeten Naturally: Add fruits like berries or bananas to enhance flavor and boost fiber.
2. Add Crunch and Healthy Fats: Incorporate nuts or seeds for heart-healthy fats and extra protein.
3. Boost Protein: Use high-protein milk (cow’s, soy, or pea) or add protein powder.
4. Top with Yogurt: Pair your cereal with Greek yogurt for added creaminess and protein.

Source: Health, medically reviewed by Maggie Moon, RS, RD, 2024.