11 Healthy Cereal Options That Dietitians Love

August 1, 2024

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Traditional cereals are often loaded with sugar, lacking in nutrition, and packed with unnecessary ingredients. And, until recently, as a dietitian, cereal has been a breakfast food I would have mostly discouraged. But more and more healthy cereal options are hitting grocery shelves — so much so that the choices are overwhelming, and some that claim to be good for you aren’t what they seem.

Here, I’ll share exactly what I look for in a healthy cereal, my top 11 product picks, and one sneaky dietitian hack to make your favorite cereals more balanced.

How to spot a healthy cereal

As a dietitian, there are a few things I look for when purchasing a healthy cereal or recommending them to clients:

10 grams of added sugar or less. Starting your day with a sweet breakfast can spike your blood sugar and sap your energy. The American Heart Association recommends a maximum of 6 teaspoons of sugar per day for women, which is about 25 grams. With 10 grams or fewer in your healthy cereal, you won’t experience that spike, and you leave room for the rest of the day.
At least 3 grams of fiber. Dietary fiber can improve digestion, stabilize blood sugar, and support your long-term health. Choose a cereal with a minimum of 3 grams of fiber per serving.
Minimum 5 grams of protein. While protein isn’t an essential component of a healthy cereal, it’s definitely a bonus. Look for options with 5 grams of protein or more, or consider adding a source of protein to your meal elsewhere.
Minimal ingredients. Skim the ingredients list and choose a cereal with little or no dyes, emulsifiers, and other additives.

You asked: What cereal is healthiest to eat?

The truth is, everyone’s definition of “healthy” is different. And most foods can fit in a balanced diet and a healthy relationship with food.

When shopping for a healthy cereal, focus more on the nutrition facts and ingredients on the back of the package. comparing products and ingredients. Ignore the front of the package, which is often laden with exaggerated marketing claims. Words like “all natural,” “organic,” “plant based,” and even “high in fiber” don’t matter if don’t recognize the ingredients or the nutrition facts don’t suit your goals.

And make sure to pick a healthy cereal you actually like eating, because satisfaction matters, too.

Read this: Make High-Protein Oatmeal with These 7 Add-Ins

Top dietitian-approved healthy cereal picks

1. Seven Sundays Oat Protein Cereal

Seven Sundays Oat Protein Cereal is one of the lowest-sugar options available, with 1 gram per serving, and 5 grams of protein. It also comes in tasty flavors like Chocolate Sea Salt and Super Fruity.

Buy it: Seven Sundays Oat Protein Cereal

2. Cascadian Farm Organic Hearty Morning Fiber Cereal

“Cascadian Farm Organic Hearty Morning Fiber Cereal is slightly sweet and made with whole grain flakes and sticks,” says dietitian Jamie Nadeau. “The very first ingredient is whole grain wheat, and it has 10 grams of fiber per serving.”

Buy it: Cascadian Farm Organic Hearty Morning Fiber Cereal

3. Kellogg’s Special K Protein Cereal

Kellogg’s Special K Protein Cereal is a good choice among healthy cereals because a generous serving size provides 10 grams of protein and 5 grams of fiber to keep you full for hours. It also tends to be easier to find (and less costly) than some other brands.

Buy it: Kellogg’s Special K Protein Cereal

4. Catalina Crunch Cereal

Catalina Crunch Cereal is hard to beat on flavor and nutrition, with 9 grams of dietary fiber, 0 grams of total sugar, and 11 grams of protein. It’s a great choice for anyone watching their blood sugar or following a low carb diet. Their fun flavors like Cinnamon Toast and Chocolate Peanut Butter are appealing, too.

Buy it: Catalina Crunch Cereal

5. Forager Project Organic Grain-Free Os

“Forager Project Organic Grain-Free Os are lower in sugar than traditional cereals, and they’re also made with nutrient-dense ingredients like cassava root, navy beans, and pea protein, which add blood sugar–stabilizing fiber and protein,” says Kelsey Sackmann, MS, RD. “Each serving size is more than double the traditional half-cup serving of most cereals, to give you the most bang for your buck.”

Buy it: Forager Project Organic Grain-Free Os

6. Kashi Simply Raisin

If you’re not averse to raisins, Kashi Simply Raisin has an impressive 8 grams of fiber, 0 grams of added sugar, and 7 grams of protein per serving. It’s made with whole grain wheat, raisins, and cinnamon, and it’s free of artificial sweeteners.

Buy it: Kashi Simply Raisin

7. Magic Spoon High Protein Cereal

Magic Spoon took our favorite childhood cereals and made them high protein and sugar-free. In fact, if you choose Magic Spoon’s Fruity cereal, you’re getting 11 grams more protein and 3 teaspoons less sugar than the Fruit Loops you may have grown up on. They’re also gluten-free and grain-free, a good option if you’re sensitive to wheat or other grains.

Buy it: Magic Spoon

8. Nature’s Path Heritage Flakes Cereal

“Nature’s Path Heritage Flakes Cereal is made from a blend of whole grains, and one serving provides 7 grams of fiber, 5 grams of protein, and only 5 grams of added sugar,” says dietitian Mandy Enright. “It tastes delicious and crunchy — no cardboard flakes here.”

Buy it: Nature’s Path Heritage Flakes Cereal

9. Barbara’s Original Multigrain Spoonfuls

I love Barbara’s Original Multigrain Spoonfuls cereal because it has great crunch and a little bit of sweetness, while still providing 5 grams of fiber and protein each. While this cereal does contain some added sugar, it has a simple ingredient list with no artificial sweeteners and minimal additives.

Buy it: Barbara’s Original Multigrain Spoonfuls

10. Quaker Brown Sugar Oatmeal Squares

“I like Quaker Brown Sugar or Cinnamon Oat Squares because they’re crunchy and sweet and provide 5 grams of dietary fiber per serving,” says Lisa Andrews, MEd, RD, LD. “While they do contain added sugar, it’s about 30% less than most cold cereals at 9 grams per serving.”

Buy it: Quaker Brown Sugar Oatmeal Squares

11. Great Grains Raisins, Dates & Pecans Cereal

Great Grains Raisins, Dates & Pecans Cereal is a satisfying option with a great texture and minimal added sugar. As the name suggests, it’s packed with nourishing ingredients like whole grain wheat, oats, raisins, dates, and pecans for a delicious and unique cereal without unwanted extras.

Buy it: Great Grains Raisins, Dates & Pecans Cereal

How to make your favorite cereal healthier

If you’re not ready to say goodbye to your usual cereal, use this hack instead: Pour half your usual serving of your favorite cereal, and mix it with ⅓ cup of Kellogg’s All-Bran Bran Buds or any low-sugar bran cereal. This simple tweak will cut down on added sugar and add more than 11 grams of dietary fiber, making any cereal more balanced and blood sugar–friendly.

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