What is the lowest calorie cereal you can buy?

November 26, 2025 •

4 min read

According to nutrition experts, many popular ready-to-eat cereals are low in fat and calories, with some major brands offering options as low as 90 calories per serving. This makes finding what is the lowest calorie cereal you can buy a matter of checking labels and prioritizing fiber.

Quick Summary

Several brands, including Fiber One and Cheerios, offer cereals with very low calorie counts, often under 100 calories per serving. The best choice also depends on fiber and sugar content, which affect satiety and overall health benefits. Reading nutrition labels carefully and considering add-ins like fruit or nuts can help you select the ideal low-calorie breakfast option. Different types of whole-grain and bran cereals are excellent choices.

Key Points

Fiber One is the lowest calorie cereal: At 90 calories per 2/3 cup, Fiber One Original is a top contender for the absolute lowest calorie count among major brands.
Cheerios offer more volume for the same calories: Original Cheerios provide 90 calories per 1 cup serving, which can feel more satisfying than the smaller Fiber One portion.
Beyond calories, focus on fiber and sugar: For lasting fullness and better health, choose cereals with high fiber (5g+) and low added sugar (5g or less) per serving.
Check nutrition labels carefully: Serving sizes and nutritional content can vary. Always read the back of the box to make an informed decision.
Boost nutrition with healthy toppings: Add fresh fruit, nuts, or seeds, and use low-fat milk to enhance your low-calorie cereal without adding unnecessary calories.
Consider homemade alternatives: For complete control over ingredients and calorie count, try making your own oat-based cereal or a fruit-and-nut mix.

The Contenders for the Lowest Calorie Cereal

When scouting for the absolute lowest calorie cereal, two prominent brands consistently top the list: Fiber One Original and General Mills Cheerios. While both offer a remarkably low calorie count, the precise champion can depend on serving size.

Fiber One Original: At just 90 calories per 2/3 cup serving, this cereal is a powerhouse of fiber, containing a massive 18 grams. Its high fiber content is key for weight management, as it promotes a feeling of fullness and aids digestion. For those who prioritize fiber and satiety, Fiber One is an exceptional choice.
General Mills Cheerios (Original): A classic that's also diet-friendly, plain Cheerios contain 90 calories per 1 cup serving. This whole-grain, oat-based cereal is not only low in calories but also a good source of fiber, making it a solid, heart-healthy option for a light breakfast. The larger serving size for the same calories may make it feel more satisfying to some.

Other Excellent Low-Calorie Options

Beyond the top contenders, several other readily available cereals offer low-calorie profiles, particularly those focused on whole grains and minimal added sugars. These are often better long-term choices for overall health due to their superior nutrient density.

Kellogg's All-Bran Wheat Flakes: With 120 calories per 3/4 cup serving, this is a good source of fiber.
Post Bran Flakes: At 110 calories per 1 cup, these provide a solid balance of fiber and whole grains.
General Mills Wheaties: A classic option with 130 calories per 1 cup serving and a decent amount of fiber.
Forage Grain-Free Os: A grain-free choice with 120 calories per cup, made with plant-based protein.

What to Look for Beyond Calories

Choosing the best low-calorie cereal is about more than just the number on the front of the box. A truly healthy cereal should provide lasting energy and satiety, not just minimal calories. When you examine the nutrition label, pay close attention to these factors:

High Fiber: Fiber is crucial for feeling full and for digestive health. Aim for cereals with at least 5 grams of fiber per serving.
Low Added Sugar: Many cereals pack in hidden sugars, which increase the calorie count without providing nutrients and can lead to a blood sugar crash. Opt for cereals with 5 grams or less of added sugar per serving.
Adequate Protein: Protein also promotes satiety, helping to reduce cravings later in the day. While most cereals are not protein powerhouses, those with higher protein will keep you fuller longer.
Whole Grains: Whole grains provide more nutrients than refined grains and are a marker of a less-processed, healthier cereal.

Comparison of Popular Low-Calorie Cereals


Cereal	Calories (per serving)	Fiber (g)	Added Sugar (g)	Serving Size
Fiber One Original	90	18	0	2/3 cup
Cheerios (Original)	90	3	1	1 cup
Kellogg's All-Bran Wheat Flakes	120	6	7	3/4 cup
Post Bran Flakes	110	7	6	1 cup
Wheaties	130	4	5	1 cup

How to Make Your Cereal Bowl Healthier

Even with the lowest calorie cereal, add-ins can quickly increase your bowl's energy density. Follow these tips to keep your breakfast light and nutritious:

Choose the Right Milk: Opt for skim or unsweetened plant-based milk to save calories. A cup of 2% cow's milk can add over 120 calories.
Top with Fresh Fruit: Berries, bananas, and other fruits add natural sweetness, vitamins, and more fiber without excessive calories.
Add Nuts or Seeds: A small handful of almonds, walnuts, or chia seeds provides healthy fats and protein, boosting satiety.
Watch Your Portions: Use a measuring cup to ensure you're sticking to the recommended serving size, as it's easy to overpour.

Homemade Low-Calorie Cereal Alternatives

For ultimate control over your ingredients, you can make your own low-calorie cereal. Recipes exist for baked oat cereals, hot bran cereal, and even homemade granola using natural sweeteners. For a truly fresh, low-cal option, consider a "nature's cereal" bowl with mixed berries, pomegranate seeds, and coconut water.

For more information on making healthy cereal choices, refer to resources like the Center for Science in the Public Interest.

Conclusion: Finding the Right Fit

Ultimately, the quest for what is the lowest calorie cereal you can buy leads to a simple answer: Fiber One Original. However, a close second is the universally loved Cheerios, which provides the same low-calorie count in a more generous serving size. The best choice for you depends on your priorities, whether that's maximizing fiber per calorie or simply enjoying a larger volume for your breakfast. Regardless of the brand, remember to scrutinize nutrition labels for hidden sugars and to enhance your bowl with healthy toppings rather than high-calorie additions. By doing so, you can ensure your breakfast is both low in calories and high in nutritional value.

Frequently Asked Questions

Among major commercial brands, Fiber One Original offers one of the lowest calorie counts at 90 calories per 2/3 cup serving. Original Cheerios also offers 90 calories per 1 cup serving, providing a larger portion for the same calorie total.

No, not all versions of Cheerios are the same. The classic, plain Cheerios are the lowest in calories, with 90 per serving. Flavored varieties like Honey Nut or Chocolate will have higher calorie and sugar counts, so always check the label.

To make your cereal more filling, pair it with low-fat or skim milk, and add a source of protein and healthy fats. Toppings like a handful of nuts, seeds, or some Greek yogurt can significantly boost satiety.

Kellogg's Corn Flakes are relatively low in calories, with 114 calories per 1 cup serving. However, they are also low in fiber and protein compared to options like Fiber One or All-Bran, meaning they may not be as filling.

Only focusing on the lowest calorie count can be misleading if you ignore other nutritional factors. Cereals that are simply low in calories but also low in fiber and protein may not keep you full, potentially leading to overeating later. Always consider fiber, protein, and sugar content for a truly healthy choice.

Other healthy, low-calorie options include Post Bran Flakes, General Mills Wheaties, Kellogg's All-Bran Wheat Flakes, and some varieties of shredded wheat. Look for whole grains and check the label for low added sugar.

While it's best to avoid added sugar, if you need extra sweetness, opt for natural alternatives like fresh fruit or a minimal amount of honey, maple syrup, or zero-calorie sweeteners. Adding a large amount of sugar or other high-calorie toppings can quickly negate the benefits of a low-calorie cereal.