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10 Best Healthy Cereals to Enjoy for Breakfast, According to Dietitians

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How to shop for healthy cereal

Naturally, the first place you should look on the nutrition label is the carbs category, says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of 地区产业升级 北京西三旗老建材基地转型科技园. “These days, popular diets bash carbs, so people think if this is a high number, they shouldn’t have it,” she says. “But really, you need to think about portion size and the type of carb.”

- Look for 100 percent whole grains. The best kind of carbohydrate for your cereal is whole grains—which should take the first spot on the ingredient list. Look for words like 100 percent whole wheat, wheat bran, or another variety like rye. “[These grains] help keep us full, while providing lots of minerals and vitamins, like B vitamins,” Taub-Dix says.

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- Aim for five grams of fiber per serving. The other major item you should check for is fiber. “Fiber is really important to look for in cereal, because we don’t get enough as it is and whole-grain cereal is a great way to get it in the morning,” Taub-Dix says. Choose brands with at least five grams of fiber in each serving, with a mix of soluble (which can help decrease the risk of disease, stabilize blood sugar, and lower cholesterol) and insoluble (the type that keeps your digestive system moving).

Kristen Smith, RD, Atlanta-based dietitian, founder of 360 Degree Family Nutrition and spokesperson for the Academy of Nutrition and Dietetics, says adults should get 25 to 30 grams of fiber per day.

- Opt for brands with five grams or less of sugar per serving. On the flip side of much-needed fiber, you have unnecessary sugar. “A good thing to know is that when there’s a lot of added sugar, there will also be a high carbohydrate number,” says Taub-Dix. The closer the sugar number is to the carb number on the nutrition label, the more sweet stuff and less grains there are in the box. So keep sugar under control by choosing brands with about five grams or less of sugar per serving.

-Be sure there's protein. Smith says to go for a bowl with three to five grams of the muscle-building macronutrient.

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1
Best Overall
Cheerios Whole-Grain Cereal
Amazon
General Mills Cereal amazon.com
$4.99

This cereal might seem simple in flavor, but it’s worthy of a permanent spot on your pantry shelf. With whole-grain oats as the first ingredient, you get the nutrients you need from to kick-start your day. Add fresh berries or nuts for a boost of more fiber and antioxidants.

Nutrition info per 1-cup serving: 100 calories, 2 g fat (0.5 g saturated fat), 140 mg sodium, 20 g carbs (3 g fiber, 1 g sugar), 4 g protein

2
Best Bran Cereal
Smart Bran
Amazon
Nature's Path amazon.com
$30.73

With 17 grams of fiber in each bowl, you'll certainly feel full for hours after eating this cereal for breakfast. Enjoy it with some fresh fruit and a dollop of Greek yogurt, if you want to add more protein and some fat. Each spoonful also delivers four grams of muscle-building protein. 

Nutrition info for 3/4-cup serving: 110 calories, 1 g fat (0 g saturated fat), 170 mg sodium, 32 g carbs (17 g fiber, 8 g sugar), 4 g protein

3
Best Oatmeal
Organic Old Fashioned Oatmeal
Amazon
Quaker amazon.com
$16.99

There's only one ingredient in this cereal: organic whole-grain rolled oats. But that’s all you need for a hearty meal, complete with fiber and protein. Add a dash of ground cinnamon, fresh fruit, or a tablespoon of nut butter to help kick up the flavor. Be sure to also check out these delicious overnight oats recipes

Nutrition info per 1/3-cup serving size: 120 calories, 2.5 g fat (0.5 g saturated fat), 0 mg sodium, 23 g carbs (3 g fiber, <1 g sugar), 4 g protein

4
Best Single-Cup Oatmeal
Single-Serve Oat Cups, 12-Pack
Amazon
Purely Elizabeth amazon.com

Purely Elizabeth's overnight oats are filled with a wealth of nutritious ingredients, including quinoa, flax, and chia seeds. Depending on the flavor you choose, you get different toppings and mix-ins. For example, the blueberry lemon flavor features spirulina, a blue-green algae, coconut milk, and a little coconut sugar for a touch of sweetness. Other flavors are raspberry pitaya and coconut turmeric. 

Nutrition info per 1-cup serving (blueberry lemon): 240 calories, 7 g fat (3 g saturated fat), 160 mg sodium, 35 g carbs (7 g fiber, 6 g sugar), 8 g protein

5
Best Muesli
Bob's Red Mill Fruit & Seed Muesli, 14 Oz
Walmart
Bob's Red Mill walmart.com
$10.23

Looking for a cereal that you can enjoy hot or cold? This delicious and heart muesli from Bob's Red Mill can be heated over stovetop for a heartwarming breakfast, or you can enjoy it cold Swiss-style with some yogurt, and grated apple. This museli mix features sliced almonds, raisins, sunflower seeds, pumpkin seeds, cranberries, blueberries, cherries, coconut flakes, hemp seed, and flax seed. So you'll get a variety of textures and tastes in every bite. 

Nutrition info per 1/4-cup serving: 130 calories, 3.5 g fat (1 g saturated fat), 20 g carbs (3 g fiber, 1 g sugar), 5 g protein

6
Best Granola
Healthy Grains Granola Clusters
Amazon
KIND amazon.com
$13.59

Flax seeds stand out as a star ingredient because they provide healthy omega-3 fatty acids, which help fight cardiovascular disease, says Smith. Eat this crunchy granola by itself or with some yogurt and low-fat milk. 

Nutrition info per 1/3-cup serving: 110 calories, 3 g fat (0 g saturated fat), 20 mg sodium, 21 g carbs (4 g fiber, 5 g sugar), 3 g protein

7 Coconut Spice Pan-Baked Granola
Bob's Red Mill
Bob's Red Mill bobsredmill.com
$6.89

Taub-Dix suggests taking a serving of granola and eating it with an equal serving of plain cereal, like Cheerios. That way you get the volume without overdoing it on sugar or calories. Bob’s Red Mill makes a smart choice for granola because it's low in sugar, high in flavor, and includes whole-grain oats and seeds. Choose from flavors, like coconut spice, maple sea salt, cranberry almond, and lemon blueberry.

Nutrition info per 1/4-cup serving: 150 calories, 8 g fat (6 g saturated fat), 75 mg sodium, 17 g carbs (2 g fiber, 5 g sugar), 3 g protein

8 All-Bran Buds Breakfast Cereal
Walmart
Kellog's walmart.com
$3.68

We love the mouthfeel of crunchy bran cereal in a beautifully stacked yogurt parfait. Taub-Dix prefers putting this blend on her yogurt for an extra hearty a.m. meal. This all-bran cereal from Kellogg's has three grams of soluble fiber and eight grams of insoluble fiber, ensuring that you stay full for hours. Plus, each serving is under 100 calories.

Nutrition info per 1/3-cup serving: 80 calories, 1 g fat (0 g saturated fat), 210 mg sodium, 24 g carbs (11 g fiber, 8 g sugar), 3 g protein

9 7 Whole Grain Puffs
Amazon
Kashi amazon.com
$2.98

You get zero the sweet stuff in this fiber-rich, protein-packed mix of whole grains. In fact, you'll see many nutritious grains in the ingredient list, including wheat, brown rice, oats, barley, and rye—hence its name. These puffy and crispy buds also make a great substitute for white rice crisps in homemade rice krispies treats.  

Nutrition info per 1 1/2-cup serving: 150 calories, 1.5 g fat (0 g saturated fat), 0 mg sodium, 32 g carbs (4 g fiber, 0 g sugar), 5 g protein

10 Organic Heritage Flakes Cereal
Walmart
Nature's Path walmart.com
$7.12

Nature's Path prides itself in creating sustainable, organic food products, and it hit the mark with this healthy cereal. In addition to whole wheat, this cereal contains other hearty grains like spelt, barley, and millet. It also has a crunchy, flaky texture that makes for a satisfying bowl, as does the fiber and protein. 

Nutrition info per 3/4-cup serving: 120 calories, 1 g fat (0 g saturated fat), 130 mg sodium, 24 g carbs (5 g fiber, 4 g sugar), 4 g protein

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