It’s one of America’s most popular morning staples, and for good reason.
Whether it’s whole wheat, frosted, packed with nutrients or laden with sugar, it’s hard to go wrong with cereal for breakfast.
The average American consumes about 10 to 14lbs – or 160 bowls – of cereal each year, adding up to 2.7 billion boxes sold.
But with seemingly endless boxes lining the grocery store shelves, it can be difficult to pick a favorite – or one that isn’t loaded with excess calories and sugar.
Not all options, however, are created equal.
While some brands tout nutrients like fiber and links to heart health, they also have long lists of sometimes unrecognizable ingredients.
And others that boast not having artificial additives have more sugar in just one cup than a Krispy Kreme donut.
Below, Nicolette Pace, registered dietitian and founder of NutriSource, gives her verdict on America’s most popular cereals and the healthiest choices in your local grocery store.
Kellogg’s Fruit Loops
Nutritional information (per 1.3 cup serving size): Calories: 150; Fat: 1.5g; Total sugars: 12g (12g added sugars); Carbohydrates: 34g
Ingredients: corn flour blend (whole grain yellow corn flour, degerminated yellow corn flour), sugar, wheat flour, whole grain oat flour, modified food starch, contains 2% or less of vegetable oil (hydrogenated coconut, soybean and/or cottonseed), oat fiber, maltodextrin, salt, soluble corn fiber, natural flavor, red 40, yellow 5, blue 1, yellow 6, vitamin C (ascorbic acid), reduced iron, niacinamide, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), folic acid, vitamin D3, vitamin B12, BHT added to packaging for freshness
What they say: Kellogg’s says its Froot Loops are made with ‘natural flavors and grains as its first ingredient.’ The brand also claims the cereal is ‘low fat’ and ‘healthy,’ with nine vitamins and minerals per serving.
Pace’s verdict: 10/100
‘This is the worst offender for many reasons. It has all the things that have propelled the [Make America Healthy Again] movement. It is like a cocktail of chemicals given to children. It has Red 40, Yellow 5, Blue 1 and Yellow 6. They have natural colors available, maybe in Europe, so I do not know why they are still using these here.
‘The BHT is on the hit list, and then there is the hydrogenated vegetable oil. Notice how it says coconut, soybean and/or cottonseed oil. That means it is left to the manufacturer’s discretion, based on the commodities market, to use whichever oil is cheapest.
‘So you are getting the cheapest oil, and it is hydrogenated. It also has modified food starch, which has no nutritional value. It is basically a filler that fluffs up the cereal and makes it look like you are getting more for your money. It is not necessarily dangerous, but it does nothing for you.
‘It has the vitamins stuck in there, and the colors make it palatable to little children, but overall it is at the bottom of the barrel.’
Kellogg’s Special K
Nutritional information (per 1.25 cup serving size): Calories: 150; Fat: 0.5g; Total sugars: 5g (4g added sugars); Carbohydrates: 29g
Ingredients: rice, wheat gluten, sugar, defatted wheat germ, contains 2 percent or less of salt, malt flavor, reduced iron, vitamin C (ascorbic acid), niacinamide, vitamin E acetate, beta-carotene, folic acid, vitamin B6 (pyridoxine hydrochloride), vitamin B1 (thiamin hydrochloride), vitamin B2 (riboflavin), vitamin D3, vitamin B12, BHT added to packaging for freshness
What they say: The brand states that Special K ‘has essential nutrients you need,’ such as fiber, antioxidants from strawberries and 11 vitamins and minerals. The cereal also ‘features a multigrain blend of wheat and rice flakes paired with real freeze-fried strawberries, providing a balance of taste, texture, and nutrition.’
Pace’s verdict: 60/100
‘Special K has BHT, which brings the score down. The wheat gluten is being used as a texturizer so they can make the cereal smooth, puff it up and dry it out again. The malt contributes to the added sugar.
‘Malt is not necessarily harmful, but it does not provide much nutritional benefit in this form. It is mainly there to make the cereal more palatable. There are fillers and a lot of processing involved, so this is not an especially nutritious cereal overall.
‘The wheat gluten and sugars are also rapidly absorbed. Believe it or not, the coating on Frosted Flakes can delay absorption, while Special K does not have that same effect.’
General Mills Original Cheerios
Nutritional information (per 1.5 cup serving size): Calories: 140; Fat: 2.5g; Total sugars: 2g (1g added sugar); Carbohydrates: 29g
Ingredients: Whole Grain Oats, Corn Starch, Sugar, Salt, Tripotassium Phosphate. Vitamin E (mixed tocopherols) Added to Preserve Freshness. Vitamins and Minerals: Calcium Carbonate, Iron and Zinc (mineral nutrients), Vitamin C (sodium ascorbate), A B Vitamin (niacinamide), Vitamin B6 (pyridoxine hydrochloride), Vitamin A (palmitate), Vitamin B1 (thiamin mononitrate), A B Vitamin (folic acid), Vitamin B12, Vitamin D3.
What they say: General Mills says its classic Cheerios, which are made with 100 percent whole grain oats and has 3g fiber, ‘can help lower cholesterol as part of a heart-healthy diet.’ The brand also states the cereal is ‘a good source of calcium and fiber, and 11 vitamins and minerals, with no artificial flavors or colors.’
Pace’s verdict: 65/100
‘The total sugars would include the natural sugar content that comes from how the starch is processed. It does have added sugar, and sugar is the third ingredient on the list, which is fairly high. But it is only two grams.
‘Primarily, this is based on starch. The corn starch is a filler, and then the rest of the ingredients are mostly vitamins and minerals. It is neutral and benign. It is not going to kill you.
‘I believe it has around two or three grams of fiber, and usually I like to see 150 calories or less per serving with some fiber. The problem is that nobody necessarily stops at one and a half cups.
‘The glycemic mechanics are still high because of how they puff it up. The starch can be rapidly absorbed. They are using mixed vitamin E, the tocopherols, which is a good move because oats are naturally prone to oxidation.’
Kellogg’s Frosted Flakes
Nutritional information (per 1 cup serving size): Calories: 130; Fat: 0g; Total sugars: 12g (12g added sugars); Carbohydrates: 33g
Ingredients: milled corn, sugar, malt flavor, contains 2 percent or less of salt, iron (ferric phosphate), niacinamide, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), folic acid, vitamin D3, vitamin B12
What they say: Kellogg’s says Frosted Flakes contain just four main ingredients – corn, sugar, malt flavor and salt – along with vitamins and minerals like iron, folic acid and B vitamins. The brand also claims the cereal has no artificial colors or flavors.
Pace’s verdict: 65/100
‘This is a fairly simple cereal, but it has 12 grams of added sugar and does not offer much fiber. Believe it or not, Frosted Flakes has a lower glycemic index and glycemic load than people might expect. The sugar coating can actually delay the blood sugar response because plain puffed or flaked starch may be absorbed more rapidly.
‘That does not mean it needs such a thick coating. They could reduce the sugar coating without compromising the product. The malt flavor is not the main problem. I would put it on roughly the same level as Cheerios.’
Post Honey Bunches of Oats Honey Roasted Cereal
Nutritional information (per 1 cup serving size): Calories: 160; Fat: 2g; Total sugars: 9g (8g added sugars); Carbohydrates: 34g
Ingredients: corn, whole grain wheat, sugar, whole grain rolled oats, rice, canola and/or soybean oil, wheat flour, malted barley flour, corn syrup, salt, molasses, honey, caramel color, barley malt extract, natural and artificial flavor, annatto extract (color), BHT added to preserve freshness
What they say: Honey Bunches of Oats says its Honey Roasted Cereal is ‘a great-tasting breakfast that has wholesome credentials,’ which include 14g whole grains, 10 vitamins and minerals and being ‘low in fat.’
Pace’s verdict: 65/100
‘This is comparable to several of the middle-ranking cereals. It has corn, whole grain wheat, sugar, rolled oats, rice, canola or soybean oil, corn syrup, honey, caramel color, artificial flavor and BHT.
‘The canola or soybean oil can be chosen based on the commodities market, meaning the manufacturer can use whichever is cheaper. It does contain corn syrup, although the label does not say high-fructose corn syrup.
‘The malted barley flour, molasses and honey also add sweetness. It has nine grams of total sugar and eight grams of added sugar. Special K has less sugar, but this one has some whole grains and oats. The oils, artificial flavor and BHT keep it from scoring higher.’
Kellogg’s Frosted Mini Wheats Bite Size Cereal
Nutritional information (per 25 biscuit/0.5 cup serving size): Calories: 210; Fat: 1.5g; Total sugars: 12g sugar (12g added sugars); Carbohydrates: 51g
Ingredients: whole grain wheat, sugar, contains 2 percent or less of brown rice syrup, gelatin, reduced iron, folic acid, BHT added to packaging for freshness
What they say: Kellogg’s refers to its Frosted Mini Wheats as ‘made to help fill you up with 10 layers of whole shredded what in every delicious bite.’ ‘Perfectly sweet with wholesome wheat, each serving delivers 48g of whole grain, and is an excellent source of fiber to help support digestive wellness,’ the brand states.
Pace’s verdict: 65/100
‘This would ordinarily be one of the stronger cereals because it is dense, it contains whole grain wheat, it has fiber and it provides more satiety.
‘The 51 grams of carbohydrates should not automatically scare people because much of that comes from the whole grain and fiber. It provides bulk and is not absorbed in the same way as a low-fiber puffed cereal.
‘They do not need to put such a thick layer of sugar on it, and they could reduce the sugar without ruining the product.
‘The gelatin is not a major problem. Without the BHT, this would be a much stronger cereal. The reason the score is only 65 is the BHT. It is too bad they cannot figure out a more natural preservative.’
Kellogg’s Rice Krispies Cereal
Nutritional information (per 1.5 cup serving size): Calories: 150; Fat: 0g; Total sugars: 4g (4g added sugars); Carbohydrates: 36g
Ingredients: rice, sugar, contains 2 percent or less of salt, malt flavor, iron (ferric phosphate), niacinamide, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), folic acid, vitamin D3, vitamin B12
What they say: ‘The original crisped rice cereal has become one of life’s simple pleasures,’ Kellogg’s states. The brand touts the cereal’s ‘four simple ingredients,’ which include rice, sugar, salt and malt flavor. It also has no artificial colors or flavorings.
Pace’s verdict: 70/100
‘Believe it or not, this is one of the more pure and benign cereals. It has stayed relatively close to the same simple formula over the years. It is mostly puffed rice and air, so it does not provide much fiber or satiety.
‘But it also does not have a long list of fillers, starches, artificial colors or oils. It has some sugar, but it is only four grams, so that is not a major issue.
‘The calories are reasonable. It is not especially nutritious, but it is less harmful and simpler than people might expect. Rice Krispies is going to surprise people.’
Kellogg’s Raisin Bran
Nutritional information (per 1 cup serving size): Calories: 190; Fat: 1g; Total sugars: 18g (9g added sugar); Carbohydrates: 47g
Ingredients: whole grain wheat, raisins, wheat bran, sugar, brown sugar syrup, contains 2 percent or less of malt flavor, salt, iron
What they say: Kellogg’s says its Raisin Bran cereal has ‘crispy whole grain bran flakes and plump, juicy raisins in every spoonful.’ The brand also claims it is a ‘good source of fiber’ and ‘a heart-healthy choice.’
Pace’s verdict: 75/100
‘This is better than you think. The fiber is high, somewhere around eight grams per serving, and that slows absorption. You should not be afraid of the total carbohydrate number because you have to look at how much is absorbable, how much comes from fiber and how the food affects metabolism.
‘It gives you the benefits of the wheat bran and the raisins, and the malt flavoring and raisins provide natural sweetness. It is also more satisfying and has more weight than a puffed cereal like Cheerios.
‘The problem is that they add more sugar than they need. They could easily reduce some of the sugar and improve the glycemic response in your body without ruining the cereal.’
Kellogg’s Corn Flakes
Nutritional information (per 1.5 cup serving size): Calories: 150; Fat: 0g; Total sugars: 4g (4g added sugars); Carbohydrates: 36g
Ingredients: milled corn, sugar, malt flavor, contains 2 percent or less of salt, iron (ferric phosphate), niacinamide, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), folic acid, vitamin D3, vitamin B12
What they say: Kellogg’s says Corn Flakes is the ‘original and best’ cereal. Much like other brands, it boasts four main ingredients, corn, sugar, malt and salt, along with B vitamins and folic acid. It also says the cereal is made with USA corn and has no artificial colors or flavors.
Pace’s verdict: 75/100
‘Corn Flakes is denser than Rice Krispies and is still fairly close to the original cereal formula. It is mainly milled corn, sugar, malt flavor, salt and added vitamins and minerals.
‘It is processed and does not provide much fiber, but it does not contain artificial colors, hydrogenated oils or a long list of questionable additives. There is nothing especially dangerous in the formulation.
‘Based on its relative purity and simplicity, it scores well.’
Kashi GO Protein & Fiber Cereal Original
Nutritional information (per 1.25 cup serving size): Calories: 200; Fat: 2g; Total sugars: 9g (8g added sugars); Carbohydrates: 45g
Ingredients: puffed whole grains blend (hard red wheat, triticale grain, brown rice, rye), soy protein concentrate, degerminated yellow corn flour, cane sugar, degerminated yellow corn meal, oat fiber, wheat bran, soy flour, corn bran, honey, seven whole grains flour (oats, hard red wheat, rye, brown rice, triticale grain, barley, buckwheat), salt, natural flavors, annatto extract for color
What they say: Kashi boasts the cereal’s 12g protein and 12g fiber. It also says the cereal is ‘crafted with delicious, plant-powered ingredients to provide a wholesome start to the day or nourishing anytime snack.’ These ingredients include soy protein grahams.
Pace’s verdict: 85/100
‘This has the fiber, protein and whole grain mixture, so it gives you more satiety and more nutritional value than most of the other cereals. It contains hard red wheat, triticale, brown rice, rye, oat fiber, wheat bran, soy protein and several other grains. That boosts the value.
‘It does have added sugar, and using cane sugar and honey does not necessarily make the sugar better. Manufacturers can use those ingredients because they sound healthier and may also be economical.
‘It is 200 calories for one and a quarter cups, so the weight and density matter. It is also expensive, but it is a good choice.’
Post Grape-Nuts Cereal
Nutritional information (per 0.5 cup serving size): Calories: 200; Fat: 1g; Total sugars: 5g (0g added sugars); Carbohydrates: 47g
Ingredients: whole grain wheat flour, malted barley flour, salt, dried yeast, reduced iron, niacinamide (vitamin B3), zinc oxide (source of zinc), pyridoxine hydrochloride (vitamin B6), thiamin mononitrate (vitamin B1), folic acid
What they say: ‘From 0g added sugars per serving to 7g of fiber and 52g of whole grain per serving to support heart health, Grape-Nuts cereal brings nutrition for wherever your day takes you,’ Post states about Grape-Nuts Cereal.
Pace’s verdict: 95/100
‘This is number one and at the top of the list. It is calorie dense, but the serving is only half a cup, so portion size matters.
‘It is a very pure cereal made primarily from whole grain wheat flour and malted barley flour, with no added sugar, artificial colors or BHT. It also gives you fiber and density rather than mostly air.
‘If you mix it into a complete meal with milk or yogurt and high-fiber fruit, you have a complete and very nutritious breakfast. I also suggest mixing cereals because you can combine the nutritional strengths of one cereal with the palatability of another.’
