Have you checked out the cereal aisle recently? With countless cereal options available, many brands claim to be healthy, but the nutrition facts often tell a different story. So, which cereals are truly the healthiest? And how can you ensure that healthy cereal also tastes great?

This ultimate guide will help you discover the best healthy cereals that not only taste delicious but also keep you feeling full and satisfied. Learn how to choose the right cereal for you and your family that packs a nutritious punch. Enjoy guilt-free breakfasts with cereals that are genuinely good for you!

Shopping for cereal in the grocery store can be overwhelming due to the vast array of options. With countless boxes boasting labels like “whole grain,” “all-natural,” and “organic,” it can be tough to determine which cereals are truly the healthiest. To make informed choices, look for cereals high in fiber, low in added sugars, and rich in whole grains. Understanding how to read nutrition labels can help you select the best cereals to support your health and wellness goals.

 

Top 20 Healthiest Cereals

The great news is that many healthy cereals made with wholesome ingredients are available at most grocery stores!

I’ve compiled a comprehensive list of the top 20 best healthy cereal brands to give you a variety of nutritious and delicious options.

In this article, you’ll find valuable tips and tricks for choosing the healthiest cereal, along with answers to frequently asked questions about healthy cereals.

Read on to discover how to make the best choice for your breakfast!

 

What Are the Healthiest Cereals to Eat? 

Navigating the cereal aisle can be overwhelming, leading many to wonder, “What is the healthiest cereal?”

A nutritious cereal for both adults and kids should have a short ingredient list and contain at least 4-5 grams of fiber, 3 grams of protein, and less than 6 grams of sugar per serving.

The healthiest cereals are crafted from organic, whole food ingredients and often feature terms like “whole grain,” “bran,” “whole wheat,” or grain-free sources.

Look for cereals that are minimally processed, avoiding soy, preservatives, artificial colors, and flavors.

Top healthy cereal brands provide a balanced nutritional profile and typically contain under 200 calories per ¾-1 cup serving. Make informed choices for a healthier breakfast and fuel your day the right way!

 

The Top 20 Healthiest Breakfast Cereals 

From the healthiest o’s, puffs, crunchy cereal, and flakes, to oats, granola, bran and raisin bran cereal, we have got you covered with this list of the healthiest cereals. You’ll even find quite a few grain free and gluten free cereals to try that are healthy for you too!

365 Everyday Value Organic Vanilla Almond Granola

This organic vanilla almond granola is another fantastic option for those seeking a gluten-free, low sugar cereal. It contains only 5 grams of sugar per serving and is made with gluten-free oats, almonds, and vanilla extract for a delicious breakfast treat. Enjoy it with your favorite dairy or non-dairy milk for a wholesome and satisfying morning meal.

Ingredients: Gluten-free rolled oats, cane sugar, expeller pressed canola oil, almonds, honey, brown rice syrup solids (brown rice syrup solids are made by evaporating liquid off of brown rice syrup), raisins (raisins coated with less than 1% organic sunflower oil), natural flavors (coconut flavor is derived from coconut) sea salt.

Nutritional Info: 160 calories per ½ cup (50g) serving, 3g fiber, 5g sugar and 4g protein.

Price: $3.49 for a 12oz bag.

 

Forager Grain-Free Cereal

Forager Cereals is my top choice for the best healthy cereal available today! This cereal is 100% organic, grain-free, gluten-free, dairy-free, and made from whole food ingredients. It fits perfectly into paleo, low-sugar, vegan, and vegetarian diets. What sets Forager Cereals apart is its super clean ingredients list, featuring chickpeas, navy beans, and cassava root as the primary component, making it one of the healthiest cereal options on the market! They offer three delicious flavors: plain, chocolate, and cinnamon. The cinnamon flavor, in particular, provides a delightful taste reminiscent of cinnamon toast crunch, making it a standout among healthy cereal choices.

Whether you’re an adult or a child, Forager Cereals is an excellent option for nutritious breakfasts and snacks. Personally, I enjoy it daily, and I highly recommend it for anyone seeking a healthy cereal that doesn’t compromise on taste!

Ingredients: Ground Chickpeas, Cassava Flour, Cane Sugar, Ground Navy Beans, Pea Protein, Psyllium Husk Powder, Sunflower Oil and/or Safflower Oil, Cinnamon, Sunflower Lecithin

Nutritional Info: 1 cup has 110 calories, 4 grams fiber, 4 grams sugar, and 4 grams protein.

Price: $7.69 for a 7.5oz box.

 

Kashi GOLEAN Chocolate Crunch Cereal

As a leading brand in healthy cereals, Kashi presents the delicious and nutritious GOLEAN Chocolate Crunch Cereal. Crafted from whole grain ingredients and devoid of artificial colors, flavors, or preservatives, this cereal packs 9g of protein per serving, helping you feel full and satisfied. Additionally, it features real cocoa powder for a rich chocolate taste with minimal added sugar.

Ingredients:

Kashi Seven Whole Grains & Sesame Flour (Whole Oats, Hard Red Wheat, Brown Rice, Triticale, Barley, Rye, Buckwheat, Sesame Seeds), Soy Flakes, Brown Rice Syrup, Dried Cane Syrup, Chicory Root Fiber, Whole Grain Rolled Oats, Expeller Pressed Canola Oil, Cocoa, Chocolate Liquor, Oat Fiber, Corn Flour, Kashi® GOLEAN® Crisp! (Soy Protein Isolate, Wheat Starch, Soy Protein Concentrate, Oat Fiber), Brown Rice Flour, Coconut, Whole Grain Sorghum Flour, Decaffeinated Green Tea Extract, Baking Soda, Natural Flavors. Contains wheat and soy ingredients.

Nutritional Information:

One cup contains 190 calories, 8g of fiber, 7g of sugar, and 9g of protein.

Price:

$3.59 for a 14oz box

 

One Degree Foods Sprouted Rolled Oats

Oatmeal is one of the healthiest cereals available, making it the top choice for anyone seeking a sugar-free and minimally processed breakfast option. Packed with fiber and protein, oatmeal is incredibly filling, helping you stay satisfied throughout the day.

I particularly love One Degree Foods’ range of products, as all their healthy cereals are sprouted, organic, and non-GMO. Sprouted grains offer more vitamins and minerals than regular grains, contain less starch, and are easier to digest. One Degree Foods also offers a variety of options, including sprouted steel-cut oats, sprouted quick oats, and their popular Sprouted O’s dry cereal.

For more information on the nutritional benefits of sprouted oats, you can check out the details from One Degree Organic Foods.

Ingredients: Organic sprouted rolled oats

Nutritional Info: 1/3 cup uncooked has 140 calories, 4 grams fiber, 0 grams sugar, and 6 grams protein.

Price: $8.19 for a 24oz package.

 

Nature’s Path Organic Old Fashioned Rolled Oats

 

Organic rolled oats are a nutritious choice for those seeking a low glycemic index option compared to instant oats. This makes them ideal for stabilizing blood sugar and cholesterol levels. Packed with essential nutrients, organic rolled oats are rich in B vitamins, high in fiber, and loaded with vital minerals, making them one of the best cereals for a healthy diet. The only ingredient listed on the nutrition label of this healthy cereal brand is organic rolled oats.

For a delicious and satisfying meal, try topping your whole-grain oats with sliced bananas, a handful of berries, or a drizzle of peanut butter.

Ingredients: Organic whole grain rolled oats

Nutritional Info: 1 cup of cooked rolled oats has 150 calories, 3 g fat, 27 g carbs, 4 g fiber, 0-1 g sugar, and 5 g protein.

Price: $3.72 for an 18oz package.

 

Nature’s Path Organic Puffed Kamut

Discover Nature’s Path cereal, made with just one ingredient: organic whole-grain Kamut Khorasan wheat. This delicious cereal is free from artificial flavors, preservatives, and colors, making it a healthy choice for breakfast. Certified USDA organic, vegan, and non-GMO, it stands out as one of the lowest calorie cereals on the market.

Ingredients: Organic whole grain kamut khorasan wheat

Nutritional Info: 1 cup has 50 calories, 2 grams fiber, 0 grams sugar, and 2 grams protein.

Price: $3.41 for a 6oz bag.

 

Barbara’s Original Puffins

Barbara’s Cereals offers a fantastic selection, but my top pick is the healthiest option for kids! This popular cereal features simple, non-GMO ingredients that are crispy and lightly sweetened. Enjoy this delicious cold cereal with low-fat milk or your favorite plant-based alternatives like unsweetened almond or oat milk. Perfect for a nutritious breakfast, it’s a great choice for parents looking to provide healthy options for their children!

Ingredients: Yellow corn flour, corn bran flour, unsulphured molasses, whole oat flour, expeller pressed high oleic oil (canola and/or sunflower), salt, baking soda, vitamin c (ascorbic acid), natural vitamin e (mixed tocopherols to maintain freshness)

Nutritional Info: 1 cup has 130 calories, 6g fiber, 6g sugar and 3g protein.

Price: $6.70 for a 10oz box.

Kashi Heart to Heart, Honey Toasted Oat / Honey Nut

Looking for a healthier alternative to Honey Nut Cheerios? Kashi Heart to Heart is an excellent choice! This delicious oat cereal comes in two tasty flavors: Honey Nut and Cinnamon. It’s USDA Organic Certified, non-GMO, and supports heart health, making it a smart choice for a nutritious breakfast. With its perfect balance of sweetness, crunchiness, and whole grains, Kashi Heart to Heart stands out as one of the best oat cereal brands on the market.

Ingredients: Whole oat flour, degerminated yellow cornmeal, invert cane syrup, oat fiber, honey, salt, expeller pressed canola oil, natural flavors, iron (ferric phosphate), mixed tocopherols (vitamin E) for freshness.

Nutritional Info: 1 cup has 150 calories, 6 grams fiber, 7 grams sugar, and 4 grams protein.

Price: $6.49 for a 12oz box.

 

Kashi Heart to Heart, Warm Cinnamon 

This cinnamon variant of Kashi Heart to Heart is just as delightful as its honey nut counterpart. This heart-healthy cereal provides the same nutritious benefits while being organic and non-GMO. Enjoy the sweet, crunchy texture packed with whole grains, making it a perfect choice for a wholesome breakfast. 

Ingredients: Whole oat flour, degerminated yellow cornmeal, invert cane syrup, oat fiber, honey, cinnamon, salt, expeller pressed canola oil, iron (ferric phosphate), natural flavors, mixed tocopherols (vitamin E) for freshness, ginger, cardamom

Nutritional Info: 1 cup has 150 calories, 5 grams fiber, 7 grams sugar, and 4 grams protein.

Price: $6.49 for a 12oz box.

 

Nature’s Path Flax Plus Flakes

Discover the ultimate alternative to cornflakes and bran flakes! This is the healthiest bran cereal option I’ve encountered, easily found in grocery stores. These flax-based flakes are not only hearty and filling but also rich in healthy fats from omega-3-packed flaxseeds. Plus, this cereal is organic, Non-GMO, vegan, kosher, and has a hint of sweetness.

Ingredients: Whole Wheat Flour, Wheat Bran, Evaporated Cane Juice, Flax, Oat Bran, Barley Malt Extract, Sea Salt, tocopherols (Natural Vitamin E)

Nutritional Info: 1 cup has 150 calories, 7g fiber, 5g sugar and 5g protein.

Price: $3.79 for a 13.25oz box

 

Nature’s Path Organic Love Crunch Dark Chocolate Macaroon Granola

As one of the best-tasting healthy cereals on the market, this organic granola is made with fair trade dark chocolate and coconut flakes for a delicious and satisfying crunch. It’s also USDA certified organic and non-GMO, making it a top choice for health-conscious consumers. Enjoy this granola with milk or yogurt, as a topping for oatmeal, or even straight out of the bag!

Ingredients: Whole grain oats, cane sugar, coconut oil, dark chocolate chunks (cane sugar, unsweetened chocolate, cocoa butter, vanilla), fair trade cocoa powder (processed with alkali), dried coconut, honey*, natural flavors, sea salt, tocopherols (Vitamin E). *Organic.

Nutritional Info: 1/3 cup has 150 calories, 2g fiber, 6g sugar and 3g protein.

Price: $5.59 for an 11.5oz bag

 

Barbara’s Shredded Spoonfuls Multigrain

Discover the healthiest whole grain cereal that serves as the perfect alternative to shredded wheat, especially frosted varieties! This non-GMO cereal is free from high fructose corn syrup, unlike many frosted shredded wheat products. It’s vegan-friendly and naturally sweetened with molasses instead of refined sugar.

Ingredients: Whole oat flour (with added oat bran), yellow corn flour (with added corn bran), unsulphured molasses, whole wheat flour, salt, baking soda, natural vitamin e (mixed tocopherols to maintain freshness), vitamin c (ascorbic acid)

Nutritional Info: 1 cup has 140 calories, 5g fiber, 7g sugar, and 5g protein.

Price: $5.49 for a 14oz box.

 

Cascadian Farm Organic Purely O’s

Discover the best healthy alternative to regular Cheerios! Unlike traditional Cheerios, which are not organic and often contain high levels of glyphosate residue (a harmful pesticide), this organic cereal offers a delicious and safe option for your breakfast. Made with 100% organic and non-GMO ingredients, you can enjoy your cereal without worrying about pesticide contamination. This low-sugar cereal is crunchy, mild in flavor, and perfect for toddlers and kids as a tasty finger food or snack.

Ingredients: Whole grain oats, whole grain barley, wheat starch, malted barley extract, sea salt, calcium carbonate, oats, malted barley, vitamin e (mixed tocopherols) added to preserve freshness.

Nutritional Info: 1.5 cups has 140 calories, 4 grams fiber, 1 gram sugar, and 4 grams protein.

Price: $6.49 for a 8.6oz box.

 

Uncle Sam Toasted Whole Wheat Berry Flakes & Flaxseed

This cereal features just 4 simple ingredients and is both non-GMO and vegan, making it a great choice for health-conscious consumers. While it would be my top pick for taste, it isn’t organic and can be a bit bland on its own. To enhance the flavor, I recommend mixing it with one of the best healthy cereals mentioned above in a 50-50 ratio. This combination not only elevates your cereal bowl but also makes a delicious addition to trail mix!

Ingredients: Whole grain wheat, flaxseed, barley malt, salt

Nutritional Info: 3/4 cup of this low sugar, high-fiber cereal has 220 calories, 10g fiber, 0g sugar and 8g protein

Price: $6.12 for a 10oz box

 

Three Wishes Unsweetened Protein Cereal

Three Wishes is one of the most delicious high-protein cereals available today. This healthy cereal is grain-free, vegan, sugar-free, gluten-free, non-GMO, and paleo-friendly, making it an excellent choice for those with dietary restrictions. With its low-carb and high-protein, high-fiber profile, it’s perfect for fitness enthusiasts and health-conscious individuals alike. Three Wishes offers a variety of flavors to satisfy everyone’s taste buds: Cinnamon, Honey, Unsweetened, Cocoa, Fruity, and Frosted.

Ingredients: The unsweetened option has just 4 simple ingredients: chickpeas, tapioca, pea protein, and salt. The flavored versions will have these ingredients plus: cane sugar, monk fruit, and natural flavors.

Nutritional Info: 3/4 cup has 120-130 calories, 3 grams fiber, 0 grams sugar (the flavored versions have only 3 grams of sugar), and 8 grams of protein.

Price: $6.70 for an 8.6oz box.

Love Grown Original Power O’s

Love Grown’s cereal is an excellent choice for those seeking a high-protein, gluten-free breakfast option that doesn’t compromise on taste. This nutritious cereal is crafted from wholesome beans and lentils, making it a unique alternative to traditional grain-based cereals. It’s also non-GMO and vegan, appealing to health-conscious consumers looking for cleaner ingredients. With its delicious flavors and satisfying crunch, Love Grown’s cereal not only fuels your morning but also supports a balanced diet, ensuring you start your day on the right foot.

Ingredients: Bean blend (navy beans, lentils, garbanzo beans), brown rice flour, salt, vitamin E (to maintain freshness).

Nutritional Info: 1.25 cups has 130 calories, 5 grams fiber, 1 gram sugar, and 6 grams protein.

Price: $5.99 for a 8oz box.

 

Barbara’s Puffins Multigrain Gluten Free

Looking for a healthy gluten-free cereal? This delicious option is made from whole-grain brown rice flour and is non-GMO, making it a wholesome choice for your breakfast. Packed with essential nutrients and fiber, this cereal provides a great source of energy to help you maintain a balanced diet. Perfect for those seeking nutritious, gluten-free food options!

Ingredients: Corn flour, whole grain brown rice flour, cane sugar, whole grain pure oat flour, fructooligosaccharides (prebiotic), oat hull fiber, calcium carbonate, sea salt, natural flavor, caramel color, anatto (for color), tocopherols (to maintain freshness).

Nutritional Info: 1 cup has 130 calories, 4 grams fiber, 7 grams sugar, 3 grams protein

Price: $7.86 for a 10oz box

 

KIND Granola Oats & Honey

Discover my absolute favorite healthy low sugar cereal, a delicious gluten-free and non-GMO option that’s slightly sweetened for your enjoyment. Perfect as a topping for Greek yogurt or smoothie bowls, this cereal is an ideal choice for granola lovers seeking to reduce their sugar intake.

Ingredients: Oats, tapioca syrup, brown rice, cane sugar, honey, millet, oat flour, coconut, canola oil, buckwheat, amaranth, molasses, quinoa, brown rice syrup, sea salt, Vitamin E (tocopherols to maintain freshness).

Nutritional Info: 1/3 of a cup has 110 calories, 2g fiber, 5g sugar and 2g protein.

Price: $7.90 for an 11oz package

 

Bear Naked Fit Vanilla Almond Crunch Granola

These delicious, crunchy clusters made with non-GMO ingredients, whole grain oats, and hearty almonds. This healthy breakfast cereal is one of my favorites due to its low sugar content. Not only is this cold, low-calorie cereal perfect for a nutritious start to your day, but it also serves as a fantastic low-sugar granola option, containing 45% less sugar than most leading granola brands!

Ingredients: Whole grain oats, brown rice syrup, almonds, cane sugar, oat bran, brown rice, ground flax seeds, natural flavors.

Nutritional Info: 1/4 cup has 120 calories, 2g fiber, 3g sugar and 3g protein.

Price: $7.99 for a 12oz bag

 

Purely Elizabeth Granola, Original Flavor

This delicious granola is USDA certified organic and non-GMO, crafted with a blend of ancient grains like quinoa, amaranth, and nutrient-rich chia seeds, which are packed with omega-3 fatty acids. Sweetened with coconut sugar, this granola offers a healthier, low glycemic option for your breakfast or snack. If you’re searching for the best healthy cereal brand to satisfy your granola cravings, look no further!

Ingredients: Organic Gluten-Free Oats, Organic Coconut Palm Sugar, Organic Raw Virgin Coconut Oil, Organic Sunflower Seeds, Organic Puffed Amaranth, Organic Millet Flakes, Organic Quinoa Flakes, Organic Chia Seeds, Organic Cinnamon, Salt.

Nutritional Info: 1/3 of a cup has 130 calories, 2g fiber, 7g sugar, 3g protein.

Price: $5.67 for a 12oz bag

 

Seven Sundays Blueberry Chia Buckwheat Muesli

This gluten-free cereal is non-GMO and packed with nutritious ingredients like wild blueberries, pumpkin seeds, and chia seeds for an extra protein boost. As one of the top healthy muesli brands, it offers half the sugar and double the protein compared to most competitors. Enjoy this versatile cereal cold or hot with milk or water, or use it as a delicious topping for yogurt!

Ingredients: Gluten-free oats, sorghum flakes, buckwheat groats, blueberries (blueberries, apple juice), unsweetened coconut chips (no sulfites), apples, organic honey, pumpkin seeds, chia seeds, lemon extract

Nutritional Info: 1/2 cup has 240 calories, 6g fiber, 4g added sugar (7 grams total sugar) and 8g protein.

Price: $15 for a 32oz bag (equates to $7.50 for a 16oz bag)

 

Ezekiel 4:9 Organic Sprouted Whole Grain Cereal, Original

Ezekiel offers some of the most nutritious cereals on the market. Certified USDA organic, these cereals are made with sprouted live grains, legumes, and seeds, and contain no flour! They are an excellent choice for anyone seeking healthier boxed cereal options, especially if you’re monitoring your sugar intake. While Ezekiel cereals can be a bit bland on their own, they pair perfectly with other cereals in a 50-50 mix. Explore their variety of flavors, including Almond and Golden Flax, all designed to boost your health!

Ingredients: Organic Sprouted Whole Wheat, Organic Malted Barley, Organic Sprouted Whole Barley, Organic Sprouted Whole Millet, Organic Sprouted Whole Lentils, Organic Sprouted Whole Soybeans, Organic Sprouted Whole Spelt, Filtered Water, Sea Salt.

Nutritional Info: 1/2 cup has 190 calories, 6g fiber, 0g sugar and 8g protein.

Price: $8.66 for a 16oz box.

 

Nature’s Path Flax Plus Raisin Bran

Dried fruit-based cereals may not always be the healthiest choice, but this particular brand stands out as a fantastic alternative to traditional Kellogg’s Raisin Bran, which packs a hefty 18g of sugar per serving. This healthier option is rich in fiber and includes nutritious healthy fats from flax seeds. Nature’s Path cereal contains just 4.8 grams of added sugar (10.4 grams of total sugar) per 1-cup serving, making it a great choice for those seeking a balanced breakfast.

Ingredients: Organic whole wheat meal, organic raisins (coated with organic sunflower oil), organic wheat bran, organic cane sugar, organic flax seeds, organic oat bran, organic barley malt extract, sea salt, tocopherols (vitamin E).

Nutritional Info: 168 calories for 1 cup, 7.2 grams fiber, 10.4 grams sugar (only 4.8 grams added sugar) and 5 grams protein. (Note: 1.25 cups has 210 calories, 9 grams fiber, 13 grams sugar / 6 grams added sugar, and 6 grams protein).

Price: $4.33 for a 14oz box

 

Additional Tips to Finding Healthy Cereal Options

• While it’s important to choose cereals with low sugar content, it’s also crucial to pay attention to the type of sugar being used. Some healthier options use natural sweeteners like honey or maple syrup, while others may contain added sugars like cane sugar or brown rice syrup solids. It’s always a good idea to read the ingredient list and nutritional information before making a purchase.
• For those following a gluten-free diet, there are plenty of cereal options available now. Look for cereals made with gluten-free oats or other grains such as millet or quinoa. These options may also be suitable for those with celiac disease or gluten intolerance.
• To add more protein to your cereal, consider mixing in nuts, seeds, or a scoop of protein powder. This can help keep you feeling full and satisfied until your next meal.
• If you prefer warm cereal options, try making oatmeal using rolled oats and topping it with fresh fruit and a drizzle of honey or maple syrup for added sweetness. You can also add in some almond butter for added healthy fats and protein.

 

Can You Lose Weight By Eating Cereal?

Are you trying to lose weight and wondering if cereal is a healthy choice?
The answer is: it depends!

The healthiness of cereal varies based on the type you choose and how often you consume it.
Opting for low–sugar cereals rich in fiber, lower in calories, and a good source of protein can make eating one bowl of cereal each day a beneficial part of a weight loss diet.

According to a recent Insider article, such cereals support weight loss efforts. Conversely, indulging in sugary cereals multiple times a day can lead to weight gain.
Make smart choices for your breakfast to stay on track with your weight loss goals!

 

What Cereal Has No Sugar?

Looking for healthier cereal options? Check out these top cereal brands with no added sugar!

The best healthy cereals listed below are low in sugar, making them a great choice for a nutritious breakfast.

Consider adding plain oatmeal or rolled oats to your morning routine. Other excellent options include One Degree Foods Organic Sprouted O’s,

Three Wishes Grain-Free Unsweetened Cereal, Nature’s Path Organic Puffed Kamut, and Uncle Sam Toasted Whole Wheat Berry Flakes & Flaxseed. Enjoy a delicious, guilt-free start to your day with these healthy breakfast cereals!

 

 

What Ingredients Should You Avoid in Breakfast Cereals?

When choosing a healthy breakfast cereal, it’s important to avoid certain harmful ingredients. As a general rule, steer clear of artificial ingredients, food dyes, hydrogenated oils, excess sugar, GMOs, and harmful chemicals like glyphosate.

Additionally, watch out for additives and preservatives such as BHT, BHA, and fortified vitamins. The healthiest breakfast cereals are free from these unwanted ingredients, ensuring a nutritious start to your day. Prioritize your health by selecting cereals made with natural, wholesome ingredients!

Fortified / Enriched Products & Ingredients

• Flour (Enriched Flour) – fortified with iron, folic acid, and sometimes other B vitamins like niacin, riboflavin, and thiamine.
• Salt (Iodized Salt) – fortified with iodine to help prevent iodine deficiency.
• Milk – often fortified with vitamin D and sometimes with vitamin A.
• Orange Juice – frequently fortified with calcium and vitamin D.
• Cereal – many breakfast cereals are fortified with a variety of vitamins and minerals like iron, B vitamins, and sometimes vitamin D.
• Plant-based milk alternatives (e.g., almond, soy, oat milk) – fortified with calcium, vitamin D, and vitamin B12.
• Rice – can be fortified with iron, folic acid, and other B vitamins.
• Margarine – often fortified with vitamin D and vitamin A.
• Infant Formula – typically fortified with iron, DHA, and various vitamins and minerals to ensure proper nutrition for babies.
• Pasta – some pasta is fortified with folic acid and iron.
• Bread – often fortified with folic acid, iron, and B vitamins such as thiamine and riboflavin.
• Yogurt – sometimes fortified with vitamin D and calcium.
• Eggs – occasionally fortified with omega-3 fatty acids by feeding hens a diet rich in omega-3s.
• Infant cereals – typically fortified with iron and other essential vitamins and minerals for baby development.
• Ready-to-eat snacks (e.g., energy bars) – often fortified with protein, fiber, and various vitamins like vitamin B6 and B12.
• Rice milk – frequently fortified with calcium, vitamin D, and vitamin B12 to mimic the nutrients found in cow’s milk.
• Soy products (e.g., tofu) – some soy products are fortified with calcium, vitamin D, and B vitamins.
• Cornmeal – can be fortified with folic acid, iron, and niacin.
• Fruit juices (other than orange juice) – such as apple or cranberry juice, can be fortified with calcium and vitamin C.
• Spaghetti or macaroni products – sometimes fortified with folic acid, iron, and other nutrients like B vitamins.

What Are the Least Healthy Cereals?

Many popular breakfast cereals targeted at kids, such as:

• Lucky Charms
• Golden Grahams
• Froot Loops

Or from brands like:

• General Mills
• Kellogg’s
• Nestle

are often unhealthy choices.

These cereals are typically high in sugar, which can cause energy spikes followed by crashes. They are also low in fiber and contain artificial flavors and colors.

To make healthier breakfast choices, look for cereals with no more than 8-9 grams of sugar per serving and avoid those with artificial colors, flavors, or preservatives.

Prioritizing nutritious options can lead to better energy levels and overall health for children. 

 

Healthy Cereal FAQs

Are Cheerios Healthy?
Cheerios may seem like a healthy breakfast option at first glance. With one serving (1.5 cups) containing just 140 calories, 4 grams of fiber, 2 grams of sugar, and 5 grams of protein, plus the fact that they’re gluten-free, they appear to be a nutritious choice. However, it’s important to note that Cheerios are not organic and have been linked to high levels of glyphosate, a known carcinogen. Therefore, I recommend avoiding Cheerios for a healthier alternative.

Instead, consider trying Cascadian Farms Purely O’s. This organic cereal offers a cleaner, healthier option without harmful chemicals.

Is Raisin Bran Healthy? 
Raisin Bran is a popular cereal choice, but many well-known brands like Kellogg’s and Post may not be as healthy as they seem. While the name sounds nutritious, these cereals are often high in calories and sugar.

Raisins, being dried fruit, are concentrated sources of sugar since they lack the water content of fresh fruit. For instance, one serving of Post’s Raisin Bran (1.25 cups) packs in 210 calories and 20 grams of sugar, while a serving of Kellogg’s (1 cup) contains 190 calories and 17 grams of sugar. To put this in perspective, that’s nearly the same amount of sugar found in a can of Coke or a standard Snickers bar!

If you’re seeking a healthier alternative to traditional Raisin Bran cereals, consider trying Nature’s Path Flax Plus Raisin Bran. This option provides a nutritious blend without the excessive sugar, making it a great choice for health-conscious cereal lovers.

Is Granola Healthy?
Granola often faces the same issue as Raisin Bran: excessive sugar and calories packed into small servings. To enjoy a healthier option, consider making granola at home, where you can control the sugar and fat content. For instance, try this delicious and low-calorie granola recipe that is low in sugar!

If you prefer store-bought granola, apply the same healthy cereal guidelines—look for options that are low in sugar and high in fiber. Some great choices include KIND Granola, Bare Naked Fit Granola, and Purely Elizabeth Granola.

Remember, portion size is key! Even with healthier granola brands, it’s easy to overindulge if you exceed one serving per day. Enjoy your granola the right way and boost your breakfast or snack with a nutritious choice!

Is Grape Nuts Healthy?
Grape Nuts cereal is a surprisingly healthy breakfast option! As one of the best conventional cereals available, it stands out for its non-GMO ingredients and simplicity. With only four components—whole grain wheat flour, malted barley flour, salt, and dried yeast—Grape Nuts packs a nutritional punch. Each serving offers 7 grams of fiber, 6 grams of protein, and just 5 grams of sugar, making it an excellent choice for those looking to boost their morning routine.

However, it’s important to note that Grape Nuts is quite calorie-dense. With 400 calories per 1-cup serving (200 calories for a 1/2 cup), it may not fit everyone’s definition of a healthy cereal. This is why I didn’t include it in my list of low-calorie cereals. Still, if you’re seeking a nutritious, filling breakfast, Grape Nuts cereal is worth considering!

Is Weetabix ultra-processed?
Weetabix is a healthier breakfast choice compared to many highly processed cereals that often contain added sugars, artificial flavorings, chemicals, and dyes. Made with 95% whole grain wheat, Weetabix includes malted barley extract, sugar, salt, niacin, iron, riboflavin (B2), thiamin (B1), and folic acid. This nutritious cereal is an excellent source of whole grains, high in fiber, and delivers 4 grams of protein per serving.

What is the healthiest cereal to eat for breakfast?
The healthiest cereal for breakfast is one that meets specific nutritional criteria. Look for organic cereals that are high in fiber (at least 5 grams per serving) and low in sugar (under 6 grams per serving). Ideally, your breakfast cereal should also contain protein (at least 3 grams per serving, though more is better), have fewer than 200 calories per serving, and be free from preservatives and artificial colors or flavors.

Which breakfast cereals are not ultra-processed?
When it comes to healthy breakfast options, the best choices are the least processed cereals made from single whole-food ingredients, such as plain rolled whole oats and kamut puffs. In this article, we highlight cereals that are minimally processed, making them a superior alternative to highly processed cereal brands.

What are the cereals without BHT?
None of the cereals listed above contain BHT (butylated hydroxytoluene)! BHT is a common ingredient used to preserve freshness in many ultra-processed cereals. However, it’s banned in countries like Japan, Europe, Canada, Australia, and New Zealand due to its classification as a potential carcinogen.

While the U.S. Food and Drug Administration (FDA) allows limited use of BHT in certain foods, its safety remains controversial. More research is needed to fully understand the long-term effects of consuming foods with BHT. For detailed information, check out sources from [Science Direct] and [NCBI].