10 of the Best Cereals You Should Be Eating


By: , SparkPeople Blogger
  :  153 comments   :  846,249 Views

You have heard it said that breakfast is the most important meal of the day. While some people question this recommendation, others have quick and healthy breakfast favorites they regularly include at the beginning of their day. Many of us enjoy a warm bowl of oatmeal during cold winter months and have created healthy recipes to tickle our taste buds. As the weather changes, some of us seek out cooler healthy breakfast alternatives like fruit smoothies, yogurt or cold cereal.
With all the food-labeling loopholes, selecting a healthy cereal can be tricky. Ignore the catchy claims on the front of the box and go straight to the nutrition facts label instead. Here's what to look for:
  • Remember the "Rule of Fives": Choose cereals with at least 5 grams of fiber per serving, and less than 5 grams of sugar.
  • Look for each serving to contain at least 3 grams of protein.
  • Read the ingredients list. The top ingredients should be "whole wheat," or "wheat bran"—not just "wheat." These whole grains are naturally low in fat, and high in fiber.
  • Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients—these have no place in a healthy diet!
Here are 10 of the best cold cereals to keep on your pantry shelf.

Cereal Serving Size Nutrition Profiling Index (NPI) Score Total Carbs (g) Fat (g) Protein (g) Fiber (g) Sugar (g)
Post Spoon Size Shredded Wheat 1 cup 82 40 g 1 g 6 g 6 g 0 g
Kashi 7 Whole Grain Puffs 2 cup 82 30 g 1 g 4 g 2 g 0 g
Kellogg's Unfrosted Mini Wheat Bites 1 cup 82 46 g 1 g 6 g 6 g 1 g
Uncle Sam Flakes 3/4 cup 78 38 g 5 g 7 g 10 g 1 g
Fiber One - Original 1 cup 78 50 g 2 g 4 g 28 g 0 g
Nature's Path Synergy 8 Cereal 3/4 cup 78 24 g 1 g 3 g 5 g 4 g
Weetabix 1/2 cup 74 26 g 1 g 4 g 4 g 4 g
Kellogg's All-Bran Original 1/2 cup 72 23 g 1 g 4 g 10 g 6 g
Cascadian Farms Multigrain Squares 3/4 cup 70 25 g 0.5 g 3 g 2 g 4 g
General Mill's Cheerios 1 cup 58 20 g 2 g 3 g 3 g 1 g
The Nutrition Profiling Index (NPI) Score is a measure (0-100) of overall nutrition quality based on both the positive and negative aspects of the nutritional profile.
According to Cereal F.A.C.T.S. (Food Advertising to Children and Teens Score), cereal companies spend millions of dollars each year specifically marketing to children. They estimate that the average preschooler will be over 600 cereal ads in a year with colorful and fun loving character mascots. Unfortunately, many of the cereals with the lowest NPI scores have the highest marketing rate.
Here are 10 of the worst cold breakfast cereals that you will want to limit on your pantry shelf.
Cereal Serving Size Nutrition Profiling Index (NPI) Score Total Carbs (g) Fat (g) Protein (g) Fiber (g) Sugar (g)
Kellogg's Froot Loops 1 cup 38 25 g 1 g 1 g 3 g 12 g
General Mills Cinnamon Toast Crunch 3/4 cup 36 25 g 3 g 1 g 2 g 10 g
Kellogg's Corn Pops 1 cup 36 29 g 0 g 1 g 3 g 10 g
General Mills Lucky Charms 3/4 cup 36 22 g 1 g 2 g 2 g 10 g
General Mills Reese's Puffs 3/4 cup 34 22 g 3 g 2 g 1 g 10 g
Kellogg's Choconilla Cocoa Krispies 3/4 cup 34 27 g 1 g 1 g 0 g 12 g
Kellogg's Special K Blueberry 3/4 cup 32 26 g 0 g 2 g 3 g 8 g
Kellogg's Special K Chocolatey Delight 3/4 cup 32 25 g 2 g 2 g 3 g 9 g
Belgo & Bellas YogActive Chocolatey Pillows 1/3 cup 32 19 g 5 g 2 g 1 g 10 g
Quaker Cap'N Crunch Berries 3/4 cup 30 22 g 1 g 1 g 1 g 11 g
The Nutrition Profiling Index (NPI) Score is a measure (0-100) of overall nutrition quality based on both the positive and negative aspects of the nutritional profile. 
For more information about a healthy breakfast, check out these articles:

How to Pick a Healthy Breakfast Cereal
No More Boring Oatmeal!
Members Share Their Favorite Breakfasts
Eat Breakfast to Lose Weight
Delicious Ways to Boost Fiber Intake


Do you regularly eat cereal for breakfast or as an evening snack? Which list does your favorite cereal come from?

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    I use to get the Uncle Sams Flakes where we use to live, but I can't find it here. Good to know that 2 cereals I always go to are on the list of the top 10 cold cereals :) - 2/26/2017   11:01:33 AM
  • 152
    Excellent. Three of these are in my cupboard. I make bran muffins with the Fiber One cereal.

    Spark on. - 4/13/2016   10:52:04 AM
    Very useful - 12/7/2015   7:21:42 PM
  • 150
    LOL. One of my favorite cereals are on the worst cereal list. Note to self: Must change that!

    Thanks for this article! - 7/20/2015   11:08:36 AM
  • 149
    I love the Spoon Sized Shredded wheat with fresh fruit on it with a bit of honey! :D Keeps me full until lunch time! :D - 6/5/2015   3:15:07 PM
  • 148
    But Special K Chocolately Delight is sooo gooooood! Especially with some fresh strawberries or a banana cut up in it! - 5/22/2015   5:11:04 AM
  • 147
    A bad recommendation is fiber one...it contains aspartame. - 4/8/2015   10:00:36 AM
  • 146
    on my dieticians's advice...its Bran Buds all the way and not just sprinkled over my oatmeal but as a garnish with Greek Yogurt as an evening snack but wonderful as this is , I still measure out a proper serving.
    - 3/6/2015   3:20:49 PM
  • 145
    on my dieticians's advice...its Bran Buds all the way and not just sprinkled over my oatmeal but as a garnish with Greek Yogurt as an evening snack but wonderful as this is , I still measure out a proper serving.
    - 3/6/2015   3:20:46 PM
  • 144
    on my dieticians's advice...its Bran Buds all the way and not just sprinkled over my oatmeal but as a garnish with Greek Yogurt as an evening snack but wonderful as this is , I still measure out a proper serving.
    - 3/6/2015   3:20:45 PM
  • 143
    I'm transitioning to a diet that is as gluten-free as possible (not celiac, but I am sensitive and notice a definite difference eating wheat vs. not). My staple breakfast is a hot cereal:
    Plain Arrowhead Mills oat-quinoa instant hot cereal with a tbsp of mixed chia and flax seeds, and a tsp each of coconut oil and raw honey.

    This combo gets me through the morning at work every day. I think I'll stick with it! - 9/5/2014   12:27:58 PM
    My gastroenterologist told me to eat either Fiber One or Kashi Original. That isn't even on your list but it is loaded with fiber. - 9/1/2014   7:58:27 AM
  • 141
    ...so disappointed to see the Special K cereals on the WORST list!! I LOVE those cereals! :( :( Guess I have to look for a new favorite cereal? *Siiiiiiigh!* - 9/1/2014   1:33:15 AM
  • 140
    JBUUTY1, I love "Mom's Best" cereals! I eat the raisin bran every morning and the other cereals I've tried are excellent as well. :) - 8/26/2014   8:33:01 PM
  • 139
    well not many choices for the diabetic maybe the shredded wheat in my case since it has no salt. I think I will stick with my oatmeal, occasional shredded wheat, Not too sure about fiber one salt may be in it too! Why in the world are companies placing so MUCH salt in our food? One claim it they said that there cereal are healthy. NOT. But from what I have seem they are not. They are pushing these very cereals at our kids. WOW what an eye opener!!!!!!! - 7/29/2014   11:06:01 AM
  • 138
    Mmmmm...GMOs. (Not really. That was sarcasm.) I wouldn't eat any of those cereals if you paid me. I wish the folks at Spark People would stop pushing the genetically engineered foods. Include some of the popular organic foods in these lists. They aren't a hard to find as they used to be! - 7/7/2014   11:37:16 AM
  • 137
    Haha!!! I eat at least 5 out of the 10 best....by hubby eats ALL on the worst list, lol - 7/7/2014   8:11:01 AM
  • 136
    I do have a question though. What would be the 10 healthiest cereals for those who have problems with wheat or gluten? - 6/10/2014   2:24:49 AM
  • 135
    The only one on the top 10 I like is the cherrios. In my opinion shreaded wheat looks, feels and tastes like it is food for horses. I mean it even looks like tiny hay bales. I prefer oatmeal with apples chunks, raisins, dates, strawberries, or blueberries, and a little almond milk. Or granoly, fruit and yogart. maybe some nuts.
    And I sometimes eat a poached egg and a slice of bacon, a biscuit, and orange juice. Personally I don't like the Idea of chemicals in my food, or genetically modified food. I would prefer it as natural to the way God intended it to be as possible. I really think that is the healthiest. - 6/10/2014   2:22:46 AM
  • 134
    Where do cereals like Life or Chex fall into this? Not the best/not the worst? Is Total any good? What about for the Gluten Frees? - 5/20/2014   9:37:24 AM
    Could you put sodium amounts in ? Thanks - 2/11/2014   5:02:09 PM
  • 132
    Oatmeal is the best as far as I am concerned, and I put a few raisins in mine and some fat free organic milk .. great .. for sure... the raisins give the oatmeal just a small enough amount that it doesn't spike ones sugar but still helps to create a sweet treat in the cereal.. ;) - 1/26/2014   9:08:45 PM
  • 131
    i think its smart to eat a good amount of fiber the first meal of the day, it seems to me it will help trap fats and sugars that come down the pipe next. - 1/12/2014   5:48:03 PM
  • 130
    I am very surprised that these "cereals" above come on your recommended list! First of all, wheat has a tendency to make us gain weight and I refrain from eating it. Second, all of those cereals need to be "fortified" with vitamins and minerals that are man made. My Mom always said that the cardboard box had more nutrition in it than those junk food cereals! Third, I do not support companies that use GMO products so that means I tend to shop around the outer parts of the grocery store where the raw fruits and veggies are and I refrain from going down the isles where the canned foods and junk food cereals are. Lastly, I want to see some articles from you reflecting better nutrition. That is the reason I am here! Thank you! - 12/2/2013   12:58:50 PM
    I want diabetic recipes that are simple and nourishing - 11/29/2013   11:32:54 AM
  • 128
    I love my raisin bran, banana and OJ whether it's hot or cold outside. Love my oatmeal too, I add raisins and or banana to it and sweeten it with a touch of molasses. YUM! - 11/16/2013   8:12:53 AM
  • 127
    Ma-Two-Five. I too grew up on a farm and my dad refused to use any kind of seed that contained GMO's. I have no qualms about taking apple 1 and crossing it with apple 2 to make a new apple 3. What I object to is the fact they are using chemicals to make them resistant to insects. I have seen first hand what can happen and I think everyone else has too. What do you think has happened to our bee population? I still garden today and I refuse to use any kind of modified seed. I still use what I call heritage seed that has come down from my family since my great-grandfather. When I do buy seed, I buy from Richter's here in Canada, GMO free. Our air is polluted, our rivers and lakes also. I try as hard as I can to keep it out of my food. Anyway you look at it Monsanto has to be shut down or at least have labeling so we can make choices. Why do you think Monsanto is fighting labeling? They have been banned from many countries now, including the countries they were meant to help. Here in North America big business runs our country, not people. - 11/12/2013   9:31:49 AM
  • 126
    I make every effort to a healthy, planned breakfast every morning.
    For this past week, my breakfast has been oatmeal with soy milk, flax seed and frozen fruit.
    When I want more protein, I will mix 2 egg whites.
    For cereal, I prefer cheerios. - 10/12/2013   5:26:13 PM
    I mix my cereals all in one bowl but I always have cherrios and fiber one. I don't eat cereal everyday and sometimes have it for my evening snack-I like it much better at that time. Cereal is not just for breakfast anymore. - 8/22/2013   1:07:53 PM
  • 124
    Best cereals you "should" be eating? I don't think so. If I need a bowl of something in the morning I will make some oatmeal or grits. - 8/9/2013   8:54:07 AM
  • 123
    Oh, how I love Wheetabix.... I usually dip it in the milk and bite off. That way, it stays crispy. :-) - 6/17/2013   1:52:33 PM
  • 122
    Salt levels are missing :-/

    - 6/8/2013   12:06:20 PM
  • 121
    I've always eaten high fiber high protein cereals (with little or or no added sugar, and no faux sweeteners) and I think that they are delicious, but maybe that is just because it is what I am used to. My husband eats the sugary stuff and refuses to even taste the healthier stuff. Fruit Loops are his favorite. - 6/7/2013   10:04:33 AM
    I eat just plain Special K....but I think I will be changing to a fiber rich cereal. My husband loves Corn Pops...he will be crushed! - 4/30/2013   3:02:37 PM
    astounded that special K is a no-no! - 4/20/2013   5:43:11 PM
  • 118
    Kashi! Yeah! Love their cereals and trail mix bars. - 3/7/2013   12:24:56 PM
  • 117
    i love cheerios and kix. - 3/4/2013   11:16:59 PM
    Steel cut oats are the best! But they do take about a half hour to cook. To cut that time down to about 10 minutes. Stir the oats into very hot water the night before you go to bed. Stir it and put the lid on. The next morning, turn on the heat, stir and cook, stirring often. - 3/3/2013   7:13:11 AM
  • 115
    For the celiacs in our midst... this wasn't the most helpful article .
    But maybe it helped someone else.
    - 2/25/2013   6:34:43 AM
  • JULES3819
    Time to pull out the steel cut oatmeal again. I'll have to take the time to cook it. I now have Agave syrup and blueberries to add and I think I have a banana and pineapple too! - 2/12/2013   4:53:51 PM
    These supposedly whole grain cereals are so processed that they do not contain any natural nutritional benefits at all.The vitamins,fiber and any other possible substance of value is added artificially. - 2/2/2013   11:49:19 PM
    I've been wheat (gluten) free for 3 months now. I haven't changed the rest of my diet. I weighed 240.5, 3 month ago, and weigh 225.4 today. Apparently wheat which is in about 80% of foods, has been GM 100 times and stores in the body as fat that the body can't use. It also affects other organs. I feel full eating rice pasta, corn bread, potato bread crumbs, quinoa cereals like MESA, etc. I've been drinking soy milk for 12 years and only had 2 colds in that time. I used to eat oats but not any more. I've eaten all of the above wheat cereals but they don't apply anymore to me. We still have nutritionists pushing milk and dairy products. BTW, I'm trying to get my 16-pound house cat on gluten-free as well and am searching for foods for him. - 8/23/2012   6:40:43 PM
  • 111
    I agree that the 10 healthiest cereals are some of the most tasteless choices. Also keep in mind that carbs convert to sugar, but the total fiber count helps reduce the net carbs and brings it down. Also eating a cereal that has 50 grams of fiber is major overkill on your system. Most bodies are not meant to handle so much at one time. I personally like to use good ole fashioned oatmeal and add the fresh or thawed berries, along with nuts, flax meal and sometimes throw in some protein powder. That really helps me last longer since I have a very physical job and burn it up quickly. Also I say go ahead and splurg on some fruit loops once in awhile.(not for breakfast) Every thing in moderation :) - 6/19/2012   8:20:05 PM
  • 110
    Interesting - but more interesting is the feedback!

    - 6/7/2012   3:14:03 PM
  • GRISI1107
    I don' eat cereal for breakfast because it doesn't take me trough the morning, hut i do eat it as a snack... I dont like sugary cereals they are too sweet for me I prefer cheerios so I can add the sugar I just need.... - 6/6/2012   6:26:54 PM
  • 108
    I'm glad I'm not the only one that commented about the taste of the "top best" cereals. It's one thing for them to be rated as the best nutritionally, but they need to taste good as well. I prefer Cheerios Multigrain over any other. I can eat it every day. It has vitamins, 110 cal. 1 g fat, 3 g fiber, 23 carbs and only 23 carbs. I add my fiber powder to it which adds 25 calories and 5 fiber. A great breakfast with 3/4 C skim milk. Ohhhh, and only 6 g of sugar!!! Most of the vitamins are 100% also.

    rumbamel - 6/6/2012   9:56:32 AM
  • 107
    Thank you for taking the effort to give me a table I can easily copy to my phone. I'm going to refer to this while shopping. There is so much to remember while changing to a healthy lifestyle, you are simplifying for me at a time when I need it. - 6/6/2012   9:14:17 AM
  • CINDYB3511
    eye opener - 6/6/2012   6:01:07 AM
  • 105
    good morning @ all,
    the list is gr8, but not helpful for me because i have to follow a gluten free diet and am also diabetic.
    is there somewhere a list for this special diet? i find it hard to find whole grain gluten free cerials or any other products made out of gluten free grains.
    is there someone in this community i can exchange experience with?
    i also write/read german...

    - 6/6/2012   5:50:20 AM
  • 104
    My only problem with any cold cereal is it just doesn't have any staying power for me. I would rather have my Coach's Oats with dried cranberries, flax, and soy milk. I will eat Whole Grain Cheerios as a snack, but not as my breakfast - 6/3/2012   8:34:19 PM

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