Does Cereal Have More Sugar Than Candy? An Eye-Opening Comparison

November 6, 2025 •

4 min read

According to reports by the Environmental Working Group, some popular children's cereals contain more sugar per serving than a Hostess Twinkie or Chips Ahoy! cookies. This astonishing fact raises a crucial question for many health-conscious consumers: does cereal have more sugar than candy?

Quick Summary

This article directly compares the sugar content of popular breakfast cereals and common candies, revealing surprising similarities and offering insights into hidden sugars and misleading nutrition labels.

Key Points

Misleading Marketing: Many cereals are marketed as healthy but contain high levels of sugar, sometimes surpassing the content of candy.
Comparable Sugar Content: Specific children's cereals have been shown to contain as much or more sugar per serving than popular candies and desserts.
Read the Label: The 'Includes Added Sugars' line on the Nutrition Facts label is crucial for identifying the true sugar load of a cereal.
Portion Distortion: Most people consume more than the stated serving size, significantly increasing their sugar intake unknowingly.
Healthier Alternatives: Choosing high-fiber, low-sugar options like plain oatmeal, eggs, or whole-grain toast provides more sustained energy and nutrients.
Widespread Issue: Hidden sugars are present in many packaged foods, not just cereal, making it a broader dietary problem.

The Surprising Truth: Cereal vs. Candy

Most parents would rightfully object to serving their children chocolate bars for breakfast, yet many popular cereals offer a similar, if not higher, sugar load. The notion that cereal is a healthier, more wholesome option has been heavily influenced by marketing, but a closer look at the nutritional labels tells a different story. The sugar content in many ready-to-eat cereals is often disguised or downplayed by misleading health claims on the box, which can feature attractive cartoon characters or boasts of added vitamins.

The Impact of Added Sugars

Added sugar, as opposed to naturally occurring sugar found in fruits, is a major concern. Regular consumption of high levels of added sugar is linked to increased risks of obesity, type 2 diabetes, and heart disease. For children, a high-sugar breakfast can lead to energy crashes and affect concentration later in the day. A high-sugar breakfast cereal can cause a rapid spike in blood sugar levels, followed by a crash, which is not an ideal start to the day.

How to Read a Nutrition Label for Sugar

Understanding what you're eating is the first step toward making healthier choices. The U.S. Food and Drug Administration (FDA) updated the Nutrition Facts label to help consumers identify added sugars. When examining a cereal box, pay attention to the following:

Serving Size: The sugar content listed is for a single serving, which is often smaller than what people typically pour into a bowl. If you eat two servings, you must double all nutrient amounts, including sugar.
Total Sugars: This number includes both naturally occurring sugars and added sugars. While both are carbohydrates, added sugars are the ones to be most concerned about.
Includes Added Sugars: The FDA-mandated line specifically lists the amount of sugar added during processing. Nutrition experts recommend choosing cereals with 6 or fewer grams of added sugar per serving.
Ingredient List: Ingredients are listed in descending order by weight. If sugar, corn syrup, or other sweeteners appear near the top of the list, the cereal is likely high in added sugar. Be aware of the many names for sugar, such as sucrose, dextrose, and brown rice syrup.

A Shocking Side-by-Side Comparison

To illustrate just how high in sugar many cereals are, let's compare some popular brands with common candies. This table highlights sugar content by weight or per serving to provide a clearer picture.


Item	Serving Size	Sugar (g)	Source	Type
Kellogg's Honey Smacks	1 cup (36g)	20		Cereal
Hostess Twinkie	1 bar	18		Snack Cake
Post Sugar-Crisp	50g	26.6		Cereal
Mr. Big Bar	50g	25.83		Candy
Froot Loops	1 cup	22.5		Cereal
Kit Kat	50g	26.19		Candy
Hershey's Kisses	50g	23.7		Candy
Cocoa Puffs	1 cup	22.2		Cereal

This comparison demonstrates that for a standard serving, some cereals deliver a sugar punch equal to or even greater than many well-known candies. It effectively busts the myth of cereal being a universally healthier option and brings into focus the need for consumer vigilance. The convenience of cereal can hide its true nutritional profile, much to the detriment of daily health goals.

Making Smarter Breakfast Choices

Making healthier choices doesn't mean abandoning cereal entirely. It's about being selective and opting for cereals that are low in sugar and high in fiber. Here are some actionable tips:

Choose cereals with 6 grams or less of added sugar per serving.
Look for cereals with at least 3 grams of fiber per serving, as this aids digestion and increases feelings of fullness.
Prioritize cereals with whole grains and a shorter, simpler ingredient list.
Instead of relying on pre-sweetened versions, add your own sweetness with fresh fruit, nuts, or a small drizzle of honey.
Consider alternatives like plain oatmeal, scrambled eggs, or a high-protein smoothie for a truly nutritious and filling breakfast.

The Problem of Hidden Sugars

Beyond breakfast cereals, sugar hides in many foods we consider healthy. Flavored yogurts, granola bars, and even some types of bread can have surprisingly high amounts of added sugar. This makes it difficult to stay within recommended daily sugar limits and contributes to overall dietary sugar overload. The high concentration of sugar, often paired with low fiber, can lead to overeating and further health issues.

Conclusion: Read the Label, Not the Box

In conclusion, the answer to the question "does cereal have more sugar than candy?" is often a resounding 'yes,' depending on the specific products compared. The core takeaway is to not be deceived by marketing. The health halos and nutritional claims on cereal boxes can mask a sugar content comparable to, or higher than, that of actual candy. By understanding and utilizing the Nutrition Facts label, especially the "Includes Added Sugars" line, consumers can make informed choices that benefit their health and well-being. For a truly healthy breakfast, look beyond the box to whole-food options that provide sustained energy without the hidden sugar spike. For more information on understanding nutrition labels, visit the official FDA website.

Frequently Asked Questions

No, not all cereal is high in sugar. There is a wide range of cereals available, from low-sugar, high-fiber options like plain oats to heavily sweetened varieties. You must check the nutrition label to know the true sugar content.

To find a low-sugar cereal, look for brands with 6 grams or less of added sugar per serving. Prioritize those with high fiber and whole grains and read the ingredients list to avoid hidden sweeteners.

Cereal boxes often use misleading health claims like 'heart healthy' or 'good source of vitamins' to attract consumers. While some cereals are fortified with nutrients, this does not negate the high sugar content that can be detrimental to health.

Total sugars include both naturally occurring sugars (like from fruit) and added sugars. Added sugars are sweeteners added during processing. Health experts advise monitoring added sugars, which are listed separately on the updated FDA label.

Yes, even cereals that sound healthy can contain significant amounts of added sugar. For instance, Raisin Bran has natural sugar from raisins but also includes added sugars from sweeteners. Always check the label.

The serving size on the box is the manufacturer's recommendation, but it's often smaller than what people pour for a typical breakfast. This can lead to consuming more sugar and calories than intended.

Healthy alternatives to sugary cereals include plain oatmeal, unsweetened yogurt with fresh fruit and nuts, or eggs. These options provide sustained energy and are more nutrient-dense.

Not necessarily. While they may use organic ingredients, many organic cereals can still be high in added sugars, such as organic cane sugar or honey. Always check the nutrition label regardless of marketing claims.