7 Healthiest Cereals You Can Find at the Supermarket

It’d be nice to whip up elaborate, homemade meals three times a day—complete with fresh, seasonal produce—but that’s not realistic for many of us. Especially during busy weekday mornings, quick options like yogurt, avocado toast, or overnight oats are much more likely. And let’s not forget one of the most popular breakfast foods in American households—cereal. 

Though convenient, is cereal actually a healthy choice? Those brightly colored boxes are often the source of added sugars, yet lacking in substantial nutritional value, notes Patricia Bannan, RDN. However, this doesn’t mean you should avoid cereal altogether. The cereal aisle is quite vast, and if you know what to look for, you’re sure to spot those options that are healthier than others. To find the healthiest cereal varieties, we spoke to registered dietitians about what to look for and what to avoid.

What Makes Cereal More or Less Healthy?

“When chosen wisely, cereal can be a nutritious choice,” Bannan says. It just depends on a few key factors, such as the nutrition facts and ingredients. 

“The glaring concern with some cereals—particularly those marketed to children—is the high added sugar content from ingredients like high-fructose corn syrup and cane sugar,” Bannan explains. “High sugar content can lead to energy spikes and subsequent crashes, which isn’t ideal for sustained energy throughout the day.” Some kids’ cereals have as many as 16 grams of added sugar per serving, according to USDA data. Look for cereals with 5 grams of added sugar or fewer per serving, Bannan suggests.

Another consideration is the ingredients. “Look for cereals made from whole grains rather than refined grains like enriched flour,” says Jenna Volpe, RDN. “Enriched flour is the base for many cereals, but this type of grain isn’t as nutritious—it’s been stripped of most of its natural fiber, vitamins, and minerals,” Volpe explains. Instead, opt for cereals with whole-grain ingredients like whole wheat, brown rice, and oats, which provide more nutrients like fiber. “Aim for between 3 and 5 grams of dietary fiber per serving of cereal,” Bannan adds.

Though cereal isn’t a significant source of micronutrients, some are fortified to boost their nutrition. “Cereals fortified with essential vitamins and minerals like iron, vitamin D, and calcium can be an added bonus,” Bannan says. To make cereal even healthier, pair it with the right milk and toppings. “To enhance nutritional value, I recommend adding milk for protein, vitamin D, and calcium, and topping cereal with fresh fruit, nuts, or seeds for additional vitamins and minerals,” Bannan adds. 

The Healthiest Cereal Varieties

The healthiest cereals are made with whole-grain ingredients, low in or free from added sugars, and high in dietary fiber. Here are a few types of cereal that meet this criteria, and are available in most supermarkets.

Whole grain oat cereal

Oats are considered a cereal grain, so it’s no surprise that you’ll find them in some cereals. This type of cereal tends to be high in beneficial fiber. “Cereals made from whole grain oats are particularly beneficial, as they contain beta-glucan—a type of soluble fiber that’s excellent for heart health,” Bannan explains. She recommends Original Cheerios, which are made from whole grain oats, provide 4 grams of fiber, and contain just 1 gram of added sugar per serving.

Shredded wheat cereal

This variety of cereal comes recommended by both Bannan and Volpe for its nutrition and simplicity. “Shredded wheat is 100 percent whole grain, and provides fiber as well as B vitamins and minerals,” Volpe explains. Options like Shredded Wheat have a simple ingredient list—just whole grain wheat—Bannan points out. It also contains no added sugars, and provides 8 grams of fiber and 7 grams of protein per serving. However, you’ll want to watch for added sugars in this cereal type, Volpe points out. 

Bran cereal

Bran refers to the outer layers of certain grains, such as wheat and oats, and it’s full of nutrients. You may have heard of bran cereal, which is particularly high in fiber. If you struggle to find high-fiber cereals, you should have no issue in this category of cereal. For example, the FiberOne Bran Cereal provides a whopping 18 grams of fiber and zero added sugars per serving, Bannan notes.

Brown rice cereal

“If you like mainstream cereals, try brown rice crisps or puffs,” Volpe says. They have a similar texture and mouthfeel, but are made with better ingredients. “Whole-grain brown rice is a good source of fiber, antioxidants, and nutrients,” Volpe adds, noting that this type of cereal is less likely to spike blood sugar levels. Nature’s Path Crispy Rice Cereal is an example of this cereal type that is made from brown rice flour, and contains 3 grams of added sugar and 3 grams of fiber per serving.

Sprouted cereal

Whole-grain cereals are the gold standard for healthiest cereals, but sprouted cereals are just as good—if not better. Sprouted cereals are also made from whole grains, but the grains have been germinated, making some of the nutrients more bioavailable. Both Bannan and Volpe recommend the Ezekiel Almond Flake Cereal, which is made from sprouted wheat, barley, millet, lentils, and more. Each serving contains 4 grams of added sugars, and 6 grams of fiber.

Granola

Granola is the sweet, crunchy topping perfect for snacking or adding to yogurt, but you can also add milk and enjoy it like cereal. However, not all granola is made equally, Volpe notes. “Granola often contains added sugars to make it so sweet, so you’ll want to check the ingredients and nutrition facts,” Volpe explains. “Opt for granolas made from an unrefined sweetener, such as dates,” she adds. 

Even though there’s a lot to watch out for when choosing granola, it’s still a great choice because oats have so much to offer. “They’re high in fiber, B vitamins, and certain minerals, such as iron and manganese,” Volpe shares. Plus, granolas often contain other nutritious ingredients, such as nuts and seeds. The Cascadian Farms Cinnamon Apple Granola, which is sweetened with dates, is an excellent choice because it has no sugar added and 5 grams of both fiber and protein per serving.

Muesli

Muesli contains similar ingredients to granola, but it’s uncooked, making it more versatile. Enjoy it hot, cold, soaked overnight, or as a topping for yogurt. “Made with a mixture of whole grains, nuts, seeds, and dried fruits, muesli can make for a balanced, energizing breakfast choice,” Bannan says. “It not only provides fiber for healthy digestion and satiety, it also provides protein and healthy fats,” she adds. She recommends the Bob’s Red Mill Old Country Style Muesli, which is free from added sugars and provides 4 grams of both protein and fiber per serving.

What to Look for in Healthy Cereal

This list is a great starting point to help you peruse the cereal aisle with confidence, but it’s not an exhaustive list of the healthiest cereals out there. If you stick within these parameters, you’ve likely got yourself a nutritious cereal to start your day with:

• Prioritize cereals made from whole grains, such as oats, wheat, and brown rice, over those made from refined grains like enriched flour.
• Steer clear of cereals high in added sugar—5 grams per serving or fewer is best.
• Make sure your cereal provides between 3 and 5 grams of fiber per serving.
• Consider cereals that are fortified with vitamins and minerals for a boost in nutrients.