Best and Worst Cereals For Your Health

It’s National Cereal Day! Breakfast is often called the most important meal of the day. After all, breakfast sets the tone for the day and kick-starts your metabolism, helping you burn calories throughout the day. Cereal for breakfast can be quick and easy, which makes it a household staple. However, sorting through an entire aisle of cereal boxes at the grocery store can be difficult, especially if you’re looking for a healthy option.


  • Artificial dyes or colors

  • Hydrogenated oils or chemical preservatives list as ingredients

  • Added sugar

Look for:

  • “Rule of Fives” - at least 5 grams of fiber and less than 5 grams of sugar (per serving)

  • Whole grains - should be the first ingredient on the label

  • At least 3 grams of protein (per serving)

So, I’ve taken some of America’s top-selling cereals and ranked them from best to worst…

  1. Cheerios - a base of whole grains and low in sugar

  2. Honey Bunches of Oats - although low in fiber, it’s also low in sugar

  3. Raisin Bran - even though it’s high in fiber, its high sugar ranks it below Honey Bunches of Oats

  4. Frosted Mini-Wheats - after whole grain wheat, the next ingredients listed are sugar and brown rice syrup, which means lots of added sugar

  5. Froot Loops - not only is the first ingredient sugar, it also includes partially hydrogenated oil (trans fat) and a whole slew of food colorings

  6. Frosted Flakes - with 13 grams of sugar (per serving) and only 1 gram of fiber, these are the opposite of grrrrrreat

No matter which cereal you choose, aim for 25-30 grams of protein by eating it with low fat milk and berries.

-Coach C