![Dietitians Say These Are the Healthiest Cereals You Can Have for Breakfast (1) Dietitians Say These Are the Healthiest Cereals You Can Have for Breakfast (1)](https://i0.wp.com/hips.hearstapps.com/hmg-prod/images/best-healthy-cereal-640b495dd8f95.jpg?crop=0.503xw:1.00xh;0.0288xw,0&resize=640:*)
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We updated this article in March 2023 to add more information about each featured product, based on extensive research done by our team.
Eating a hearty meal in the morning sets you up for the day. But not all breakfasts are created equally. Consider choosing one of the best healthy cereals on the market to help you make smarter choices in the a.m.—and to save you from a sugar crash later on in the day.
The good news is there are plenty of crunchy, whole-grain cereal alternatives you can enjoy daily, without consuming too much of the sweet stuff—and you don’t have to sacrifice taste. The Prevention Test Kitchen staff grabbed some spoons and dug into the healthiest options out there to find the most delicious healthy cereal brands.
Meet the experts: Kristen Smith, R.D., Atlanta-based dietitian, founder of 360 Degree Family Nutrition, and spokesperson for the Academy of Nutrition and Dietetics; Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It - Taking You from Label to Table.
Naturally, the first place you should look on the nutrition label is the carbs category, says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It - Taking You from Label to Table. “These days, popular diets bash carbs, so people think if this is a high number, they shouldn’t have it,” she says. “But really, you need to think about portion size and the type of carb.” It’s also important to consider protein, fat, and other nutritional info before pouring yourself a bowl.
In fact, the US Food and Drug Administration (FDA) updated what it means for food to be “healthy.” It even laid out the following as a parameter for cereal: “Cereal would need to contain ¾ ounces of whole grains and contain no more than 1 gram of saturated fat, 230 milligrams of sodium, and 2.5 grams of added sugars.”
We’re breaking down the nutrition information of each of the below healthy cereals, so you can spend more time eating than researching.
Our top picks
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Best Healthy Rice-Crisp Cereal
One Degree Organic Foods Sprouted Brown Rice Crisps (Pack of 6)
Read more
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Best Healthy Grain Cereal
Food for Life Ezekiel 4:9 Organic Sprouted Whole Grain Cereal
Read more
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Best Healthy Keto-Friendly Cereal
Catalina Crunch Dark Chocolate Keto Cereal
Read more
For a hearty bowl of grains, check out this list of the best healthy cereals.
Pros
100% Whole grain
Large serving size
Cons
Contains sugar
A supermarket staple for more than fifty years, this cereal is still worthy of a permanent spot on your pantry shelf. With whole-grain oats as the first ingredient, you get the nutrients you need to kick-start your day. Enjoy by the handful or add fresh berries for a boost of additional fiber and antioxidants.
Nutrition info per 1 1/2-cup | 140 calories, 2.5 g fat (0.5 g saturated fat), 190 mg sodium, 29 g carbs (4 g fiber, 2 g sugar), 5 g protein |
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Main ingredients | Whole-grain oats, corn starch, sugar |
Pros
1 ingredient
Low in fat
Low in sodium
Cons
There is only one ingredient in this cereal: organic whole-grain rolled oats. And that is all you need for a hearty meal, complete with fiber and protein. Stir in a sprinkle of ground cinnamon or a spoonful of nut butter to kick up the flavor after cooking oats on the stovetop. Or, opt for one of these delicious overnight oats recipes that can be prepped the night before.
Nutrition info per 1/3-cup | 120 calories, 2.5 g fat (0.5 g saturated fat), 0 mg sodium, 23 g carbs (3 g fiber, <1 g sugar), 4 g protein |
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Main ingredients | Organic whole-grain oats |
Pros
Low in fat
5g of protein
Cons
Higher in carbohydrates than other options on this list
A classic amongst British households, Weetabix is beloved for a reason. In three biscuits you get 5 g of protein and 6 g of fiber. Though the cereal does have a whopping 43 g of carbohydrates, only 2 g of sugar is added.
Nutrition info per three biscuits | 180 cal, 1g fat, 0g saturated fat, 190mg sodium, 43g carb, 6g fiber, 2g soluble fiber, 4g insoluble fiber, 2g total sugar, including 2g added sugar, 5g protein |
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Main ingredients | Whole Wheat, Barley Malt Extract, Organic Dehydrated Cane Syrup |
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Pros
Good source of protein
Sweet and nutty taste
Cons
Small serving size
Higher in carbs than other options on this list
Looking for a cereal that you can enjoy hot or cold? This delicious and hearty muesli from Bob’s Red Mill can be heated over a stovetop for a heartwarming breakfast, or you can enjoy it cold Swiss-style with some yogurt, and grated apple. This muesli mix features sliced almonds, raisins, sunflower seeds, pumpkin seeds, cranberries, blueberries, cherries, coconut flakes, hemp seeds, and flax seeds, so you’ll get a variety of textures and tastes in every bite.
Nutrition info per 1/4-cup | 130 calories, 3.5 g fat (1 g saturated fat), 20 g carbs (3 g fiber, 3 g sugar), 5 g protein |
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Main ingredients | Whole grain wheat, whole grain rye, barley, whole grain oats, whole grain triticale, sliced almonds, sunflower seeds, raisins |
Pros
High protein
Grain-free
Nastolgic flavor
Cons
Monk fruit can leave an after taste
A close call with 3 g of added sugar, this grain-free cereal is still a healthy cereal in our books if you’re craving something a bit more nostalgic. This gluten-free, protein-packed option delivers decadent cocoa flavor that is reminiscent of the childhood favorite. You can scale the serving size down to 1/2 cup to meet the FDA’s “healthy” guidelines.
Nutrition info per 3/4-cup | 130 calories, 2 g fat (0 g saturated fat), 130 mg sodium, 20 g carbs (4 g fiber, 3 g sugar), 8 g protein |
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Main ingredients | Chickpea, tapioca, pea protein, organic cane sugar, cocoa, natural flavors, salt, monk fruit |
Pros
High protein
High in fiber
Editor favorite
Cons
Some added sugar
Nature’s Path prides itself in creating sustainable, organic food products, and it hit the mark with this healthy cereal. In addition to whole wheat, this cereal contains other hearty grains like spelt, barley, and millet. It also has a crunchy, flaky texture that makes for a satisfying bowl, as does the fiber and protein.
Nutrition info per 1/2-cup | 80 calories, .75 g fat (0 g saturated fat), 85 mg sodium, 15.5 g carbs (3.5 g fiber, 2.5 g sugar), 2.5 g protein |
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Main ingredients | Organic kamut khorasan wheat flour, organic wheat bran, organic whole wheat meal |
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Pros
Sweetened with date powder
Low in sodium
Delicious
Cons
4g of sugar
Taub-Dix suggests taking a serving of granola and eating it with an equal serving of plain cereal, like Cheerios. That way you get the volume without overdoing it on sugar or calories. Nature’s Path Organic makes a smart choice for granola because it has no added sugar and is sweetened with date powder. Plus, there are tart freeze-dried berries in every bite. It’s important to note that this exceeds the FDA’s updated “healthy” guidelines with more than 2.5 g of added sugar.
Nutrition info per 1/3-cup serving | 140 calories, 6 g fat (.5 g saturated fat), 65 mg sodium, 19 g carbs (3 g fiber, 4 g sugar), 3 g protein |
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Main ingredients | Organic whole grain rolled oats, organic date powder |
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Best Healthy Rice-Crisp Cereal
One Degree Organic Foods Sprouted Brown Rice Crisps (Pack of 6)
Now 11% Off
Pros
High in vitamin E
High in manganese
Meets all FDA “healthy” guidelines
Cons
Difficult to find a single box online
These puffy and crispy buds make a great substitute for white rice crisps in homemade Rice Krispies treats, but are also a satisfying breakfast when served with berries and the milk of your choice (which amp up the protein and fiber). Each bowlful has 20% of your daily recommended value of vitamin E and 50% of your daily recommended metabolism-boosting manganese.
Nutrition info per 3/4-cup | 110 calories, 1 g fat (0 g saturated fat), 120 mg sodium, 23 g carbs (1 g fiber, 1 g sugar), 2 g protein |
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Main ingredients | Sprouted, whole-grain brown rice |
Pros
No sugar
8g of protein
1g of fat
Cons
200mg of sodium
Higher in carbs than some other options on this list
A whopping 8g of protein makes this cereal filling, especially when paired with 6g of fiber. And it’s a great breakfast year-round, with the brand noting it can be served hot or cold. Add in some fresh fruit to really make this breakfast pop.
Nutrition info per 1/2-cup | 190 cal, 1g fat, 0g saturated fat, 200mg sodium, 40 carb, 6g fiber, 1g sugar, 8g protein |
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Main ingredients | Organic Sprouted Whole Wheat, Organic Malted Barley, Organic Sprouted Whole Barley, Organic Sprouted Whole Millet |
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Pros
High in protein
Tasty chocolate flavor
No added sugar
Cons
Some reviewers dislike the taste and texture
If you’re looking for a cereal to fit into your keto diet, this one has no saturated fat and is low in carbohydrates. And with 11g of protein and 9g of fiber, it helps keep you fuller, longer. Sprinkle it atop some yogurt or enjoy it the classic way in a bowl with milk. There are many tasty flavors to choose from, reminiscent of some of your favorite cereal classics (note: not the same taste).
Nutrition info per 1/2-cup | 110 cal, 6g fat, 1g saturated fat, 125mg sodium, 14g carb, 9g fiber, 0g sugar, 11g protein |
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Main ingredients | Catalina flour (pea protein, potato fiber, non-GMO corn fiber, chicory root fiber, guar gum), tapioca flour |
How to choose the best healthy cereal
Look for 100% whole grains. Carbs are essential to a balanced diet, but complex carbs fuel our body better than refined carbs. The best kind of carbohydrate for your cereal is whole grains—which should take the first spot on the ingredient list. Look for words like 100 percent whole wheat, wheat bran, or another variety like rye. “[These grains] help keep us full, while providing lots of minerals and vitamins, like B vitamins,” Taub-Dix says.
You don’t necessarily need a ton of fat in your cereal, as that macronutrient will come from other sources throughout your day. But if you want to make your bowl more satiating, Taub-Dix suggests adding some nuts. They add some healthy fats and a bit more crunch, too.
Aim for 5 g of fiber per serving. The other major item you should check for is fiber. “Fiber is really important to look for in cereal, because we don’t get enough as it is and whole-grain cereal is a great way to get it in the morning,” Taub-Dix says. Choose brands with at least five grams of fiber in each serving, with a mix of soluble fiber, (like oat bran, barley, nuts, and seeds) which can help decrease the risk of disease, stabilize blood sugar, and lower cholesterol, and insoluble fiber, (which comes from wheat bran, vegetables, and whole grains) the type that keeps your digestive system moving.
Kristen Smith, R.D., Atlanta-based dietitian, founder of 360 Degree Family Nutrition, and spokesperson for the Academy of Nutrition and Dietetics, says adults should get 25 to 30 g of fiber per day.
Opt for brands with five grams or less of sugar per serving. “A good thing to know is that when there’s a lot of added sugar, there will also be a high carbohydrate number,” says Taub-Dix. The closer the sugar number is to the carb number on the nutrition label, the more sweet stuff and less grains there are in the box. So keep sugar under control by choosing brands with about five grams or less of sugar per serving.
Be sure there’s protein. Smith says to go for a bowl with three to five grams of the muscle-building macronutrient.
How we chose
We consulted the US Food and Drug Administration’s updated “healthy” guidelines. We also spoke with Kristen Smith, R.D., Atlanta-based dietitian, founder of 360 Degree Family Nutrition, and spokesperson for the Academy of Nutrition and Dietetics; Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It - Taking You from Label to Table.
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Why trust us
For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.
Mallory Creveling
Deputy Editor, Health & Fitness
Mallory Creveling, an ACE-certified personal trainer and RRCA-certified run coach, joined the Runner's World and Bicycling team in August 2021. She has more than a decade of experience covering fitness, health, and nutrition. As a freelance writer, her work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, PA.
Emily Goldman
Deputy Editor
Emily Goldman is the deputy editor at Prevention. She’s spent her career editing and writing about health, wellness, beauty, fashion, and food for Martha Stewart Living, Martha Stewart Weddings, Bridal Guide, Good Housekeeping, and more. She’s loved all things health and wellness since starting her bi-weekly podcast Pancreas Pals—a series all about the highs and lows of living life with type 1 diabetes. When not podcasting, she spends most of her time curled up with a good book or watching a period piece on BBC.