What Is the Top 10 Healthiest Cereal Options?

Studies suggest that regular consumers of ready-to-eat cereal tend to have lower Body Mass Index (BMI) compared to those who eat other breakfast options. Deciding what is the top 10 healthiest cereal, however, requires careful evaluation of nutritional labels to find products high in whole grains and fiber while being low in added sugar.

Quick Summary

A comprehensive guide to finding and selecting the best nutritious breakfast cereals, highlighting the importance of whole grains, minimal sugar, and high fiber. Includes a breakdown of top brands and a helpful comparison table.

Key Points

• Prioritize Whole Grains: The healthiest cereals list whole grains as the first ingredient, providing more fiber and nutrients.

• Check Added Sugar: Aim for cereals with 6 grams of sugar or less per serving to avoid an unhealthy sugar spike.

• Boost Fiber Content: Choose cereals with at least 5 grams of fiber per serving for improved digestion and lasting fullness.

• Read the Ingredient List: Be wary of cereals promising fruit or high protein, as they may contain more sugar or unhealthy additives than you think.

• Enhance Plain Cereal: Customize low-sugar cereals with fresh fruit, nuts, and seeds to control sweetness and add nutritional value.

The Nutritional Foundation of a Healthy Cereal

Choosing a truly healthy cereal involves looking beyond the marketing claims and understanding the key nutritional components. The three most important factors are the type of grain, the amount of added sugar, and the fiber content.

What to Look for on the Label

Reading the nutrition facts is essential for making an informed choice. Prioritize these areas:

• Whole Grains: Look for the term “whole grain” as the first ingredient on the list, such as "whole wheat" or "whole oats". The entire grain—including the bran, germ, and endosperm—offers maximum fiber, vitamins, and antioxidants.
• Low Added Sugar: A healthy cereal should contain minimal added sugars. Experts recommend aiming for cereals with less than 6 grams of sugar per serving. Many popular cereals are loaded with sugar, essentially making them dessert in a bowl.
• High Fiber: Fiber is crucial for digestive health and helps you feel full longer. Aim for a cereal with at least 5 grams of fiber per serving. Wheat bran and oats are excellent sources of both soluble and insoluble fiber.

Top 10 Healthiest Cereals for Your Morning Bowl

Based on criteria of low added sugar, high fiber, and high whole grain content, here are some of the healthiest cereal options available today:

1. Post Shredded Wheat (Original): This classic cereal is a top contender, containing zero added sugar and made from 100% whole grain wheat. The high fiber content keeps you full and aids digestion. For added flavor, top with fresh fruit.
2. Grape-Nuts (Original): Another zero added sugar option, Grape-Nuts is made with whole grain wheat and barley, offering a substantial crunch and an impressive 7 grams of fiber and 6 grams of protein per serving.
3. Nature's Path Organic Smart Bran: As its name suggests, this cereal is a fiber powerhouse, providing 17 grams of fiber per serving from organic wheat bran, oat bran, and psyllium seed husk. It's a fantastic option for promoting gut health.
4. Ezekiel 4:9 Flax Sprouted Whole Grain Cereal: This cereal features a unique blend of sprouted whole grains and legumes, including wheat, barley, millet, lentils, and soybeans. It offers high protein and fiber with only 1 gram of added sugar.
5. Original Cheerios: Made from 100% whole grain oats, yellow-box Original Cheerios contains only 1 gram of added sugar and is known for its heart-healthy benefits due to its soluble fiber content.
6. Cascadian Farm Organic Purely O's: A certified organic option, this cereal is a healthy alternative to traditional oat rings. It contains only 1 gram of sugar per serving and is high in whole grains.
7. Weetabix: These whole wheat biscuits are a low-sugar and high-fiber option, providing a simple yet satisfying start to the day. You can add your own toppings for customization.
8. Alpen Muesli (Original or No Sugar Added): A traditional Swiss muesli with rolled oats, whole wheat, nuts, and seeds. The no-sugar-added variety offers clean nutrition and sustained energy.
9. Bob's Red Mill Gluten Free Muesli: A great option for those avoiding gluten, this muesli is packed with whole grains, nuts, and seeds. It's also low in added sugar, with only 2 grams per serving.
10. Kashi Organic Autumn Wheat: These biscuits are made from organic whole grain wheat and contain 0 grams of added sugar, providing a hearty and fiber-rich foundation for breakfast.

Cereal Comparison: Nutrition at a Glance

Cereal	Added Sugar (g)*	Fiber (g)*	Primary Whole Grain	Key Feature
Post Shredded Wheat	0	7-8	Whole Wheat	Zero added sugar
Grape-Nuts Original	0	7	Whole Grain Wheat, Barley	Crunchy texture, zero added sugar
Nature's Path Smart Bran	8	17	Wheat Bran, Oat Fiber	Extremely high fiber content
Original Cheerios	1	4	Whole Grain Oats	Heart-healthy soluble fiber
Weetabix	2	7	Whole Wheat	Low sugar, high fiber biscuits

*Values are approximate and may vary by serving size and product variation. Check the specific product label.

Beyond the Box: How to Supercharge Your Cereal

To get the most out of your healthy cereal, enhance it with nutritious additions. This not only boosts the flavor but also adds more vitamins, minerals, and healthy fats.

• Add Fresh Fruit: Berries, bananas, or sliced peaches provide natural sweetness and a boost of antioxidants and fiber. Fresh fruit is a better choice than cereals that use fruit powders or concentrates for flavor.
• Include Nuts and Seeds: Sprinkle almonds, walnuts, chia seeds, or ground flaxseed over your cereal for healthy fats and extra protein. This helps increase satiety and provide omega-3 fatty acids.
• Choose the Right Milk: Opt for low-fat or skim dairy milk, or a fortified plant-based milk like soy or pea protein milk, which can add calcium and protein. Unsweetened almond or oat milk are also good options.
• Make Overnight Oats: For a ready-to-eat morning meal, prepare overnight oats by mixing rolled oats, milk, seeds, and fruit in a jar and letting it sit in the fridge overnight.

Conclusion: Making Smarter Cereal Choices

When selecting a cereal, the most important factors to consider are whole grains, low added sugar, and high fiber content. By carefully reading nutritional labels and choosing products like shredded wheat, muesli, or whole-grain oats, you can ensure a healthier start to your day. Avoid products with excessive sugar, refined grains, and artificial additives. Enhancing a simple, healthy cereal with your own choice of fresh fruit, nuts, and seeds provides both maximum nutritional benefits and flavor control.

Additional Cereal Recommendations

• Kashi Go: Several varieties offer good fiber and protein, though some flavors contain higher added sugar.
• Whole Foods 365 Organic Bran Flakes: A lower sugar alternative to standard bran flakes.
• Bob's Red Mill Old Country Style Muesli: Another solid, clean muesli option.
• Food for Life Ezekiel Sprouted Whole Grain Cereal: A sprouted grain option with high protein and low added sugar.

Frequently Asked Questions

What is a good rule of thumb for reading cereal nutrition labels?

A good rule is to check that a whole grain is the first ingredient, and that the cereal has at least 5 grams of fiber and less than 6 grams of added sugar per serving.

Is granola considered a healthy cereal?

Many granolas are high in added sugar and fat. While they contain whole grains, you should read the label carefully and opt for varieties that are lower in sugar, or choose plain muesli.

Can eating a healthy cereal help with weight loss?

Yes, high-fiber, high-protein whole-grain cereals can promote a feeling of fullness, which can help with weight management by reducing overall calorie intake.

What is the difference between 'whole grain' and 'multigrain'?

'Whole grain' means the entire grain kernel is used. 'Multigrain' only means the product contains more than one type of grain, which may or may not be whole grains. Always look for the word 'whole' on the ingredient list.

Is hot cereal like oatmeal healthier than cold cereal?

Plain oatmeal is an excellent healthy choice, rich in fiber and beneficial compounds. It is often a better option than many sugary cold cereals, especially if you add your own healthy toppings.

Are fortified cereals a good source of vitamins?

Many cereals are fortified with vitamins and minerals, which can be a supplemental source of nutrients. However, it is not recommended to rely on cereal as your primary source of these nutrients, and a balanced diet with a variety of foods is best.

Why should I avoid cereals with artificial sweeteners?

Some cereals, particularly low-carb or keto varieties, use artificial sweeteners like sucralose or aspartame, which some health authorities advise avoiding.