Your morning bowl of cereal might be hurting your health! This post will share the 14 Best Healthy Cereal brands, what to avoid while shopping, and how to pick the best healthy breakfast cereal.
A quick bowl of cereal is one of the easiest ways to fuel up in the morning, especially when you’re in a rush (hello start of the school year!).
Cereal is fast, convenient, and can be a healthy/ energizing breakfast. The thing is, certain brands do the opposite. Some cereals are unhealthy (AKA processed), not very energizing, and lead to sugar crashes a few hours later.
While certain breakfast cereals are marketed as good options, I’ve found many brands misleading. That’s why I’ve written this post. To better educate myself and you on the Top 14 Healthiest Breakfast Cereals.
Whether you like oats, rice crisps, fruits and nuts, fruity flavors, or chocolate…there’s something for you in this post.
In This Post You’ll Find:
Let’s get to the good stuff! Here are the 14 healthiest breakfast cereals I found in the supermarket…
1. One Degree Sprouted Brown Rice Cacao Crisps
Ingredients: Organic Sprouted Whole Grain Brown Rice, Organic Coconut Sugar, Organic Cacao, Organic Sunflower Oil, Organic Sunflower Lecithin, Unrefined Salt, Tocopherols (Vitamin E).
This One Degree product is one of my favorite cereals when it comes to taste! These cacao crisps are 100% organic, vegan and non-GMO. Made with whole oats (which we already know are super good) and sprouted chickpeas (sprouting improves digestibility and the nutritional profile).
2. Nature’s Path Smart Bran
Ingredients: Wheat Bran, Oat Fiber, Cane Sugar, Psyllium Seed Husk, Barley Malt Extract, Oat Bran, Whole Oat Flour, Sea Salt.
Smart Bran is a wonderful option if you want more fiber in your diet! In a ¾ cup serving size, you already get 17 grams of fiber, which is 70% of the recommended daily intake for women! The high fiber content reduces the blood glucose spike. It’s organic, too.
3. Nature’s Path Flax Plus Raisin Bran
Ingredients: Whole wheat meal, raisins (coated with sunflower oil), wheat bran, cane sugar, flax seeds, oat bran, barley malt extract, sea salt, tocopherols (vitamin E).
Conventional raisin bran is a classic favorite…but it isn’t exactly the best option. This healthy alternative by Nature’s path has WAY less sugar (only 7.2 grams per serving compared to Kellogg’s 18 grams per per serving). It also has more protein and healthy polyunsaturated fat to keep you fuller longer than the typical raisin bran cereal.
4. Kashi Go Rise
Ingredients: Soy protein concentrate, degeminated yellow corn flour, Kashi Seven Whole Grain Honey Puff cereal, ground degeminated corn, wheat bran, oat fiber, cane sugar, expeller pressed soy flour, corn bran, Kashi Seven Whole Grain & Sesame Flour, salt, natural flavors.
These multigrain crisps are packed with nutrition, flavor and crunch. Pretty much everything you’d want in a breakfast cereal. One serving contains 46% of your required daily fiber, and 17% of your recommended protein.
5. Kashi Go Play Honey Almond Flax Crunch
Ingredients: Kashi Seven Whole Grains and Sesame blend, soy flakes, brown rice syrup, cane sugar, chicory root fiber, almonds, whole flax seeds, whole grain oats, expeller pressed canola oil, honey, salt, natural flavors.
Flaxseed is hugely beneficial! Learn more about it in this post. This Kashi cereal makes it easy to eat with crunchy clusters, honey, and almonds. Not only the great taste, but 9 grams of protein and the benefits of omega-3 make this a healthy choice. It does have 10g of added sugars in a serving, though.
6. Alpen Muesli
Ingredients: Rolled Whole Oat Flakes, Whole Wheat, Raisins (may be coated with Expeller Pressed Canola or Sunflower Oil), Brown Sugar, Whole Barley, Skim Milk Powder, Roasted Hazelnuts, Malt Extract, Sliced Almonds.
Rest assured that this non-GMO muesli will give your body a brilliant nutrition boost, first thing in the AM! It’s got raisins, hazelnuts, almonds and whole grain flakes. And is super good combined with yogurt and fresh fruit.
A nice thing about this cereal is, that the added sugar content is on the lower side with only 4 grams in a 60 grams serving. They also have a no sugar added option if you’d like to try that.
7. Bob’s Red Mill Gluten Free Muesli
Ingredients: Whole Grain Gluten Free Rolled Oats, Raisins, Sunflower Seeds, Dried Cranberries (Cranberries, Sugar, Sunflower Oil), Dried Apples, Brown Rice Crisps, Dry Roasted Soy Beans, Almonds, Coconut And Pumpkin Seeds.
Try this if you struggle with inflammation, want to boost your energy, and also encourage weight loss. This gluten-free muesli makes it easy to do in the morning and is packed with nuts and seeds! It’s made of hearty whole grains, protein-rich nuts, seeds and naturally dried fruit. And only 2 grams of added sugars for a serving size of 60 grams. With protein, healthy fiber and fat, you’re good to go.
8. Barbara’s Original Morning Oat Crunch Cereal
Ingredients: Whole oat flour, whole wheat flour, evaporated cane sugar, barley malt extract, unsulfured molasses, baking soda, sea salt, vitamin C, tocopherols.
I’m a crunch lover, personally. And this cereal satisfies my crunch craving wonderfully. Barbara’s Oat Crunch is Non-GMO, vegan, and (of course!) is a great source of fiber thanks to pea protein. Read my post on the awesomeness of pea protein! This cereal is on the higher side with 10 grams of added sugars per 60 grams serving, so not ideal for those who want to minimize sugar intake. But it is better than many cereals out there.
9. Cascadian Farm Organic Purely O’s
Ingredients: Whole Grain Oats, Whole Grain Barley, Wheat Starch, Malted Barley Extract, Sea Salt, Calcium Carbonate, Oats, Malted Barley, Vitamin E
Healthier alternative to Cheerios right here! This cereal is USDA approved organic, crunchy, and sweet (without containing alarming amounts of hidden sugars). The total sugars are 1 gram so that’s pretty awesome for a cereal. And polyunsaturated and monounsaturated fats are the only fats you’ll see here!
10. Purely Elizabeth Ancient Grain Granola
Ingredients: Organic Gluten-Free Oats, Organic Coconut Sugar, Organic Raw Virgin Coconut Oil, Organic Sunflower Seeds, Organic Puffed Amaranth, Organic Quinoa Flakes, Organic Chia Seeds, Organic Cinnamon, Salt.
Oh the many things we can do with granola. I suggest eating it with almond milk…or with Greek yogurt for a tasty yogurt bowl. The Purely Elizabeth Ancient Grain Granola is very low in sugar compared to most granolas on the market. They also use organic coconut sugar. This means a lower glycemic index which is a bonus.
11. Grape Nuts
Ingredients: Whole Grain Wheat, Wheat Flour, Sugar, Malted Barley Flour, Canola Oil, Salt. Reduced Iron, Zinc Oxide, Niacinamide (Vitamin B3), Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin A Palmitate, Thiamin Mononitrate (Vitamin B1), Folic Acid, Vitamin B12, Vitamin D3.
My kiddos LOVE Grape Nuts. I’m happy about that because they have ZERO added sugars, 6 grams of protein and 7 grams of fiber in a 58g serving. That’s pretty amazing and when the kids ask for it for breakfast, I don’t hesitate.
12. Ezekiel Organic Honey Toasted Oat Cereal
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.
This cereal is a terrific alternative for kids who ask for a honey nut cheerio type of breakfast. Forget the loads of sugar and try this brand. With 7 grams of added sugars in a 42g serving, it’s much lower than the 12 grams or more in other similar cereals. Iron-rich and low in sodium, it’s got protein too. Add some fruits and nuts and you’ve got a great combo.
13. Ezekiel 4:9 Flax & Chia Sprouted Flake Cereal
Ingredients: Organic Sprouted Wheat, Organic Sprouted Barley, Organic Sprouted Millet, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt),Organic Malted Barley, Organic Agave, Organic Flax Seeds, Organic Chia Seeds, Sea Salt, Organic Rosemary Extract.
You know I love my Ezekial muffins, right? Well, this cereal is right up there in the flavor department. Nutrients include healthy fat sources like chia seeds and flax seeds. This cereal does have 6 grams of added sugar which is a bit higher than I’d normally like. You may see me eat it as a snack in small portions. BTW, to see what I eat in a day, watch my video What I Eat in a Day with Intermittent Fasting. The video will give you guidance on choosing healthy meals!
14. Ezekiel 4:9 Flax Sprouted Whole Grain Cereal
Ingredients: Organic Sprouted Wheat, Organic Golden Flax Seeds, Organic Sprouted Barley, Organic Sprouted Millet, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Malted Barley, Organic Sprouted Spelt, Filtered Water, Sea Salt, Organic Rosemary Extract.
This is my go to cereal! 8 grams of protein, 7 grams of fiber and 3 grams of fat in a 57g serving make it a satisfying and nutritional choice. As for sugar, it’s just fabulous with only 1 gram of added sugar. Yep, I’m not kidding and it’s really tasty! As you know, I do fasted strength training and when I break my fast with this healthy cereal, I know I am doing my body a big favor.
What Is The Healthiest Cereal To Eat?
The healthiest cereals to eat are made with whole grains. It’s a big deal because whole grains are known to help decrease cardiovascular problems and cancer risk by 9%. The healthiest cereals are also low in sugar and packed with fiber (which promotes a healthy gut and helps you maintain a healthy weight).
Look for a cereal that has protein too. Protein keeps you full according to reliable studies and away from the unhealthy snacks that tempt an empty stomach. Cereals provide protein when they contain a healthy serving of seeds or nuts, which are also a good source of healthy fats.
You’re beginning your day with cereal, after all. So it’s important that it’s doing good things for your body!
What Is The Least Healthy Cereal To Eat?
While there were many top contenders, the least healthy cereal (based on my research) is…Honey Smacks by Kellogg’s. Unfortunately, it’s about 60% sugar. It also contains the worst kind of fat out there: hydrogenated oils.
The high sugar and unhealthy fat content puts you and adults at risk for obesity if eaten regularly.
What Ingredients To Avoid In Your Cereals
Let’s dive deeper, beyond the cute and colorful packaging. When choosing a breakfast cereal, these are the ingredients you’ll want to avoid…
- Sugar: Popular cereal brands are repeat offenders of hidden sugars! Which often goes by different names on the nutritional label. Watch out for all of these: cane sugar, high fructose corn syrup, evaporated cane juice, sucrose, and barley malt. A small amount of sugar can be OK but I’d recommend keeping it under 6-8 grams per serving. With cereal, it is very difficult to find options that meet this requirement, so we also look for healthy upsides, like added fiber and protein, to make up for the added sugar.
- Artificial food dyes: The bright coloring in fruity pebbles is unnatural. A single serving actually contains 13.9 mg of dyes. Yikes! We want to avoid artificial food dyes because they may contain contaminants that are known to be cancer-causing substances.
Can You Lose Weight Eating Cereals?
You can lose weight eating cereal in the morning if you’re eating a healthy brand and not eating it in excess. What does this mean? Well, as you probably suspect, an overflowing bowl of cocoa puffs won’t help you reach your weight loss goals.
What you want to look for is something that you’ll want to eat (tastes good) but also provides a good serving of protein, fiber, vitamins, and minerals == thanks to those fruits and nuts. Protein is especially helpful for weight loss because it keeps you full longer.
More Healthy Breakfast Ideas
Your breakfast should be satiating, energy-giving, and something that helps you keep on track with your goals…not a bowl full of fake coloring and processed sugar.
Here are some other healthy and energizing options to fuel a wonderful morning…
