10 of the Healthiest Breakfast Cereal Choices

Although many people have set images of what “breakfast” entails, we can choose to eat anything for this meal.

That being said, a bowl of cereal is an option that many in Western countries choose for their breakfast meal.

There is a wide range of breakfast cereal options, and their ingredients and nutritional profiles can vary considerably.

For example, some types of cereal are based on whole grains, high in both fiber and protein, and contain very little added sugar or added fat. In contrast, others are made primarily from refined carbohydrates and contain large amounts of added sugars and oils.

In this article, we present 10 of the healthiest breakfast cereal options.

Healthy Breakfast Cereal Options

Each of these breakfast cereals meets the following criteria:

• The carbohydrate content is primarily from whole grains
• High in protein and fiber
• Little to zero added sugar
• Little to zero added fats

For those who enjoy cereal for breakfast, these options help enhance the intake of beneficial nutrients while limiting added sugars and fats. Each cereal can also be paired with healthy foods like milk, nuts, seeds, and fruit.

The breakfast cereals featured in this guide are presented alongside their ingredients and nutritional profile per 100 grams.

To ensure a fair comparison between different cereal products, we have used “per 100 grams” for the nutritional data. This is because nutritional values “per serving” can vary depending on the cereal’s suggested serving size.

For some of the cereals, the nutritional data corresponds to a specific brand listed in the USDA FoodData Central database. However, similar products will have comparable nutritional profiles, so the specific brand you use shouldn’t significantly alter the nutritional values.

1) Wheat Berry Flakes

Wheat berry flakes are made by adding small amounts of flaxseed, barley malt, and salt to whole wheat kernels, creating a nutritional profile rich in fiber and protein.

Example Product

• Name: Original Wheat Berry Flakes
• Brand: Uncle Sam (Post)
• Ingredients: Whole wheat kernels, flaxseed, salt, barley malt

Nutritional Data Per 100 grams

Uncle Sam Original Wheat Berry Flakes provide the following nutritional values per 100 grams (1):

• Calories: 382 kcal
• Carbohydrates: 59.5 g
• Fiber: 18.2 g
• Sugars: 1.82 g
• Fat: 10.9 g
• Saturated fat: –
• Protein: 16.4 g
• Sodium: 255 mg

Wheat berry flakes contain only small amounts of naturally occurring sugar while offering high fiber and protein content.

Additionally, they provide a moderate smount of unsaturated fatty acids from their flaxseed content.

2) Swiss-Style Muesli

Swiss-style muesli combines whole grains, dried fruits, seeds, and nuts and typically contains zero or very little added sugar.

Example Product

• Name: Swiss Style Muesli
• Brand: GrandyOats
• Ingredients: Organic oats, organic rolled wheat, organic raisins, organic rolled rye, organic sunflower seeds, organic date pieces, organic oat bran, organic dried apple pieces, organic roasted almonds, organic roasted hazelnuts

Nutritional Data Per 100 grams

The nutritional values for GrandyOats’ Swiss Style Muesli per 100 grams are as follows (2):

• Calories: 385 kcal
• Carbohydrates: 64.1 g
• Fiber: 10.3 g
• Sugars: 7.69 g
• Fat: 8.97 g
• Saturated fat: –
• Protein: 15.4 g
• Sodium: 0 mg

This Swiss-style muesli provides more than 25 grams of combined protein and fiber per 100 grams.

Additionally, it contains no added sugars or fats, as its sugar and fat content naturally come from fruit, nuts, and seeds.

For more information on the nutritional properties of muesli, see here:

Is Muesli a Healthy Choice?

3) Grape Nuts

Grape nuts combine whole grain wheat flour with small amounts of barley, yeast, and salt.

Example Product

• Name: Grape Nuts
• Brand: Post
• Ingredients: Whole grain wheat flour, malted barley flour, salt, dried yeast, reduced iron, niacinamide (vitamin B3), zinc oxide, pyridoxine hydrochloride (vitamin B6), thiamin mononitrate (vitamin B1), folic acid

Nutritional Data Per 100 grams

The nutritional profile of Grape Nuts per 100 grams is shown below (3):

• Calories: 345 kcal
• Carbohydrates: 81.0 g
• Fiber: 12.06 g
• Sugars: 8.62 g
• Fat: 1.72 g
• Saturated fat: –
• Protein: 10.34 g
• Sodium: 483 mg

As the nutritional profile demonstrates, Grape Nuts are rich in fiber and protein. They contain naturally occurring sugars but have no added sugars or fats.

4) Shredded Wheat

Shredded wheat is one of the oldest whole-grain-based cereals on the market.

It contains no ingredients other than whole grain wheat.

Example Product

• Name: Barbara’s Shredded Wheat
• Brand: Post
• Ingredients: Whole grain wheat

Nutritional Data Per 100 grams

Here are the nutritional values for 100 grams of Barbara’s Shredded Wheat (4):

• Calories: 333 kcal
• Carbohydrates: 80.4 g
• Fiber: 13.7 g
• Sugars: 0 g
• Fat: 1.96 g
• Saturated fat: –
• Protein: 11.8 g
• Sodium: 0 mg

Shredded wheat provides more than 25 grams of combined protein and fiber per 100 grams. It contains no added sugar or salt.

5) Puffed Wheat

There are many varieties of puffed wheat cereal on the market, and most are typically sweetened.

However, plain puffed wheat cereal is available, containing no added sugars and offering a good nutritional profile.

Example Product

• Name: Puffed Wheat Cereal
• Brand: Arrowhead Mills
• Ingredients: Puffed whole wheat

Nutritional Data Per 100 grams

Puffed whole wheat offers the following nutritional profile per 100 grams (5):

• Calories: 312 kcal
• Carbohydrates: 81.2 g
• Fiber: 12.5 g
• Sugars: 0 g
• Fat: 0 g
• Saturated fat: 0 g
• Protein: 12.5 g
• Sodium: 0 mg

Per 100 grams, puffed whole wheat provides 12.5 grams of fiber and protein and contains no added sugars, fats, or salt.

6) Rolled Oats

Making homemade oatmeal using rolled oats is a healthier alternative to sweetened instant oatmeal products.

Oats are affordable and an excellent source of fiber and protein.

Example Product

• Name: Rolled Oats
• Brand: Millville (Aldi)
• Ingredients: Whole grain rolled oats

Nutritional Data Per 100 grams

Here are the nutritional values for 100 grams of rolled oats (6):

• Calories: 350 kcal
• Carbohydrates: 67.5 g
• Fiber: 10.0 g
• Sugars: 0 g
• Fat: 6.25 g
• Saturated fat: –
• Protein: 12.5 g
• Sodium: 0 mg

With 10 grams of fiber and 12.5 grams of protein per 100 grams, oats are one of the best cereal choices.

For a full nutritional guide to oatmeal, please refer to this article:

Is Oat Porridge (Oatmeal) a Healthy Breakfast Choice?

7) Oat Bran

Oat bran is made from the outer layer of whole grain oats, and per gram, it is even richer in protein and fiber than whole oats.

This makes it an excellent choice for individuals trying to increase their intake of these nutrients.

Hot oat bran can be made and consumed similarly to oatmeal.

Example Product

• Name: Oat Bran Hot Cereal
• Brand: Quaker
• Ingredients: Oat bran

Nutritional Data Per 100 grams

Oat bran provides the following nutrients per 100 grams (7):

• Calories: 350 kcal
• Carbohydrates: 65.0 g
• Fiber: 12.5 g
• Sugars: 2.5 g
• Fat: 7.5 g
• Saturated fat: 1.25 g
• Protein: 15.0 g
• Sodium: 0 mg

Hot oat bran is one of the best breakfast cereals for fiber and protein content, providing a combined 27.5 grams per 100 grams.

8) Toasted Wheat Bran

Toasted wheat bran is made entirely from the bran of whole grain wheat kernels.

It is one of the most fiber-rich foods. While it can technically be eaten alone, it’s better mixed with oatmeal to enhance the nutritional profile.

Example Product

• Name: Kretschmer Toasted Wheat Bran
• Brand: Sun Country
• Ingredients: Toasted wheat bran

Nutritional Data Per 100 grams

Kretschmer toasted wheat bran has the following nutritional profile per 100 grams (8):

• Calories: 200 kcal
• Carbohydrates: 59.5 g
• Fiber: 41.3 g
• Sugars: –
• Fat: 5.16 g
• Saturated fat: 0.77 g
• Protein: 17.6 g
• Sodium: 6 mg

As shown, toasted wheat bran is more than 40% fiber by weight and contains nearly 18 grams of protein per 100 grams.

It is low in sodium and contains no sugar.

9) Bran Flakes

Post Bran Flakes are a whole grain cereal option with relatively little added sugar.

Example Product

• Name: Bran Flakes
• Brand: Post
• Ingredients: Whole grain wheat, wheat bran, sugar, wheat flour, malted barley flour, salt, vitamins and minerals

Nutritional Data Per 100 grams

Here are the nutritional values for Bran Flakes per 100 grams (9):

• Calories: 306 kcal
• Carbohydrates: 80.6 g
• Fiber: 10.3 g
• Sugars: 19.4 g
• Fat: 2.78 g
• Saturated fat: –
• Protein: 11.1 g
• Sodium: 528 mg

With over 30 grams of combined fiber and protein per 100 grams, Bran Flakes are one of the better boxed cereal choices.

While they do contain added sugar, it is in smaller amounts than most cereals, and may be a better option for people transitioning away from highly sweetened products.

10) Whole Wheat Cereal Biscuits

Whole wheat cereal biscuits, often referred to by the brand name Weetabix, are primarily made from whole grain wheat with several added ingredients.

This product is sweetened with sugar but contains significantly less sugar than most sweetened breakfast cereals.

Example Product

• Name: Whole Wheat Cereal Biscuits
• Brand: Weetabix
• Ingredients: Whole grain wheat (95%), malted barley extract, sugar, salt, niacin, iron, riboflavin (B2), thiamin (B1), folic acid

Nutritional Data Per 100 grams

Weetabix whole wheat cereal biscuits provide the following nutritional profile per 100 grams (10):

• Calories: 357 kcal
• Carbohydrates: 68.5 g
• Fiber: 10.1 g
• Sugars: 4.53 g
• Fat: 2.13 g
• Saturated fat: –
• Protein: 11.5 g
• Sodium: –

Whole wheat cereal biscuits offer more than 10 grams of both fiber and protein per 100 grams and contain less than 5% sugar by weight.

Final Thoughts

Breakfast cereals don’t have to be loaded with sugar, refined grains, and oils.

The options in this list provide a good amount of fiber and protein, making them healthier choices for those who enjoy cereal in the morning.

Pairing them with milk, nuts, seeds, or fruit can further enhance their nutritional value.

Next time you’re shopping for cereal, check the ingredients and nutritional labels to make an informed choice.

In general, cereals with at least 10 grams of fiber and protein per 100 grams, along with low amounts of sugar and added fats, are among the better options.