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Top 23 healthy cereals

Written by John Davis

Last updated: September 25, 2022

Cereals are some of the most popular breakfast foods. Though they are rich in sugars, they are a great choice for people with tight schedules. 

Some cereals have too many unhealthy added sugars, which hike blood sugar levels and raise the risk of cardiovascular diseases.

This article analyzes the top 23 healthiest breakfast bowls of cereal.

What are healthy cereals?

What qualifies a cereal to be safe for consumption? All processed cereals contain an amount of fat. Cereal is healthy if it has 6 grams of added sugar and 10 grams of the total sugar content. It should have minimal additives such as colors and flavors.

A healthy cereal (1) must also have at least 3 grams of protein, fiber, nutrients, and minerals. The fat in beneficial fibers should be unsaturated and not trans to avoid bad cholesterol. Healthy cereals must be processed from whole grains. 

Unhealthy cereals contain high amounts of sugars that cause sugar crush: a state when your sugar levels hike for a moment, then drive you to fatigue and sugar cravings once they go down.

Top 23 healthiest kinds of cereal

Below is a list of the top 24 healthiest breakfast bowls of cereal you should purchase whenever you go to the grocery store:

1. Kashi GOLEAN

Kashi GOLEAN Original cereal (2) is a blend of crispy soy protein Grahams, honey-toasted whole grain puffs, and crunchy fiber twigs that are gently sweetened. By taking Kashi GOLEAN, you are taking good care of your health by avoiding other high-fat cereals. 

They supply 13 g of fiber or 20% of the required daily fiber allowance, 12g of protein, 2 g of fat, and 8 grams of whole grains per serving. GoLean cereal keeps you full throughout the morning. 

2. Kashi Cinnamon French Toast

Crispy puffs, toasty cinnamon, and a dash of maple syrup are all ingredients in the Kashi Cinnamon French Toast Cereal (3). Although this cereal is delicious, it is undoubtedly not organic, which is the whole point. 

It comes with 6 grams fiber, 19 grams whole grains, and 7 grams sugar for every 36 grams. It is a product of yellow corn, red lentil flours, a touch of maple syrup, and a dash of cinnamon; each bite has a warm, comforting French toast flavor. Delicious plant-based components are essential for creating a filling, healthful dish.

3. Alpen Muesli

Original Alpen Muesli (4) is a no-sugar breakfast cereal that is tasty and healthful and contains oats, wheat, beans, and raisins.  Your breakfast menu improved with 8.3 grams of fiber, 3.3 grams of fat, and 12 grams of protein. 

Pour some of this muesli into a bowl, then top it with milk for a satisfying, delectable, and nutrient-rich meal that will give you plenty of energy.

4. Grape Nuts

The grape nut (5) is a cereal made from barley and wheat flour and is a fantastic source of whole grains, providing 14 g or about 50% of your daily fiber requirement per cup. Insoluble fiber, which makes up most of the diet, is essential for avoiding constipation. 

Additionally, you receive 6 g of protein (equivalent to 1 egg), and there are no added sugars in the cereal.

5. Nature’s Path Vanilla Sunrise Cereal

This cereal is rice Krispies, puffs, and flakes in a deliciously crunchy mixture that’s been dusted with organic molasses and natural vanilla. This cereal (6) is made with organic corn, fatty acids-rich flax seeds, and ancient grains like buckwheat, amaranth, and quinoa. 

It is also gluten-free, vegan, and has 15 grams of whole grains and 4 grams of fiber. This tasty cereal is made with organic, whole-food components since it’s crucial to start the day off right.

6. Smart Bran

Smart Bran cereal (7) is an intelligent combination of organic wheat bran, oat bran, and psyllium husk. It is a very crunchy cereal nugget of high-fiber nourishment. It’s a beautiful basis for your morning bowl and may add fiber to any meal, whether baking or cooking. 

It’s organically sweetened. It promotes digestive health and has 17 grams of fiber while low in fat. Additionally, selecting organic food is a smart choice for the planet’s health and your own.

7. Barbara’s Puffins and Organic Honest O’s

Cinnamon-flavored puffins (8) have just 6 grams of sugar. This cereal is excellent if you limit your calorie intake because each serving only has 90 calories. This cereal is devoid of wheat and dairy and has two grams of protein and six grams of fiber. Organic Health O’s have 2 grams of fat, 8 grams, and 6 grams of protein. 

8. Brown Rice Crisps

Brown rice (9)is the main ingredient in brown rice cereal, frequently available in puffed or creamed forms. It is preferable for having high nutritional value because it contains fiber, essential vitamins, and minerals.

9. Barbara’s Multigrain Spoonful

The original flavor of Barbara’s multigrain cereal (10) is delightfully crisp and light and makes for a beautiful way to start the day. Each serving is low-fat and has 19 grams of whole grains because it’s a product of corn, wheat, and oats.

10. Ezekiel 4:9 Flax Sprouted Whole Grain Cereal

Because it has all the nutrients you need to start the day, Ezekiel cereal (11) is one of the healthiest cereals you can eat. These sprouting cereals don’t have any sugar added and are rich in protein and fiber. A 57-gram cup contains 8 g of protein and 23% of your daily fiber value.

 11. Bob’s Red Mill Gluten Free

Making whole grains a part of your nutritious diet is easy with Bob’s Red Mill (12) Whole Grain Oat Flour. Oat Flour, made entirely from oats, has a delicate, sweet whole grain flavor. Oat flour made from full grain oats is highly healthy and beneficial.

12. Arrowhead Mills Cereals/Organic Maple Buckwheat Flakes

This cereal, reduced in sodium and fat, has organic oats mixed with all-natural fruit sweeteners. As part of a diet reduced in cholesterol and saturated fats, eat Arrowhead Mills Oat Bran Flakes Cereal (13). 

It is a terrific technique to assist you in obtaining the soluble fiber you want for a diet that promotes heart health. This cereal is the best for gluten allergies because it is gluten-free.

13. Kashi Honey Toasted Oats Cereals

Take pleasure in every satisfyingly sweet crunch of these toasted, honey-kissed oats (14). Every lovely bowl of hearts is a fantastic source of fiber and is rife with iron. When you begin the day with this dish that is sure to please everyone, you can taste the affection.

14. ProGranola Vanilla Cinnamon Cluster

ProGranola (15) is tasty, low in net carbs, soy-free, gluten-free, and grain free. Each meal has 12 grams of protein and incorporates organic prebiotic fiber to reduce appetite. So if you are on a Keto diet, it is the best. 

Both children and adults will adore this distinct, crunchy, vanilla-cinnamon-flavored granola. It’s genuinely enjoyable!

15. Purely Elizabeth Ancient Grain

Salty-sweet ancient grains (16) granola clusters feature a crunchy texture and an appealing flavor, with overtones of cinnamon and sea salt. With a bowl of granola crafted with ancient grains and the best ingredients, fuel your mornings the correct way. 

You can include these cereals in any breakfast because they are so adaptable. You can consume it as cereal by adding milk to the bowl, combining it with your preferred yogurt, topping your oatmeal with it and adding some dried fruit and honey, or just eat it by itself.

16. Kellogg’s Cereal, Crispix, Original

Several of the eight necessary vitamins and minerals are present in this nutritious grain. Crispix cereal (17) is a delectable addition to any breakfast and gives your day a good start with its pleasant sweetness and enticing crunch.

17. Kix

Kix (18) is fortified with vitamins and minerals and manufactured with whole grain corn, making it a healthy dose of calcium, fiber, vitamins C and D, and a great source of iron.

18. Rice Chex

This dish (19) has relatively little cholesterol and saturated fat. Additionally, it is an excellent source of iron, zinc, manganese, riboflavin, vitamins B3, B6, B12, and folate.

19. Berry Polar Puffs

One cup of Berry Polar Puffs (20) has 90 calories, 20 grams of total carbohydrates, 17 grams of net carbs, 0.5 grams of fat, and 3 grams of protein. The low-fat content, compared to proteins, makes Berry Polar Puffs an excellent option for breakfast.

20. General Mills Multi Grain Cheerios

To help you get through the day, General Mills Multi Grain Cheerios (21) Heart Healthy Cereal mixes whole grains for the ideal nutrition and flavor ratio. Whole grain oats, corn, rice, and whole grain sorghum make this gluten-free cereal. 

They are made with whole grain oats, have 3 grams of dietary fiber per serving and 100% of the recommended daily intake of 9 vitamins and minerals. A variety of factors influence heart disease. 

However, diets low in saturated fat and cholesterol may lower the risk of developing the condition. The multigrain Cheerios cereal has no cholesterol and no saturated fat.

21. Shredded Wheat

Breakfast bowls have always included traditional giant biscuits for decades. Shredded wheat (22) is an incredibly healthy cereal with only one preservative and an astonishing 6 grams of fiber. Top it with fresh or frozen berries for an additional burst of fiber and antioxidants. 

It is delicious, easy to make, and filling. This cereal facilitates weight loss.

22. Quaker Oatmeals

One of the world’s healthiest grains is quaker oats(23). They are gluten-free whole grains and contain significant amounts of essential vitamins, minerals, fiber, and antioxidants. Oats and oatmeal have numerous health advantages, according to studies. 

These consist of decreased blood sugar levels, weight loss, and a lower risk of heart disease.

23. Kashi Go Rise

These multigrain crisps (25) are awash with flavor, crunch, and nutrition. Everything you could ask for in breakfast cereal, right? One serving provides 17% of the needed daily protein and 46% of the recommended daily fiber.

Unhealthy cereals that you should avoid

  • Mom’s Best Honey Bunch Oats- Despite being fortified with vitamins and minerals, Honey Bunches of Oats falls short of a healthy meal due to its high added sugar and low fiber and protein content. Dietary recommendations include a lot of protein and fiber in your morning routine.
  • Raisin Bran- Raisin bran is produced by several companies, and its common ingredients include bran flakes, raisins, sweeteners, salt, tastes, and other vitamins and minerals. It is off-limits because of these additives and chemicals.
  • Wheaties- The stats for Wheaties appear to be positive (100 calories, 22g carbs, 3g fiber, 4g sugar). Keep away because it has more sugar than fiber.
  • Cookie Crisp- General Mills, on the other hand, has decided to reduce the amount of sugar in its cereal, and a serving of Cookie Crisp now contains 9 grams of sugar. It received the most significant NPI scale of any grain (47), yet it was still not particularly healthful. Any choice that has a score of less than 50 is not healthy.
  • Cinnamon Crush- If you’re trying to eat less sugar and are concerned about your health, Cinnamon Toast Crunch is one of your worst options for breakfast cereal. The cereal provides 200 calories and 10 grams of sugar in a modest serving. Additionally, it’s impossible to stop at a tiny serving (around 3/4 of a cup) when you gorge on a bowl of milk and cereal. It’s simply not feasible.
  • Rice is fatal in high quantities, but even small amounts can harm the brain, nerves, blood vessels, or skin and raise the risk of cancer and birth problems. According to reports, babies who consume two servings of rice cereal daily could have a lifelong cancer risk doubles.

Health benefits of eating cereals

With a wealth of proteins, fats, lipids, enzymes, niacin, iron, riboflavin, and thiamine, cereals have the following health benefits (26):

  •  Cereals provide you with plenty of energy for your daily activities.
  • They are a healthy source of squalene, phytosterols, oryzanol, saponins, and tocotrienols that decrease blood cholesterol levels.
  • Cereals have phenolic chemicals, which function as antioxidants.
  •  Lignans prevent high blood sugar and cardiovascular ailments.
  • Phytic acid lowers the food’s glycemic index reducing the risk of diabetes and gastrointestinal cancer.


Though many people enjoy cereal for breakfast, it is best to avoid it because they come with unhealthy ingredients like refined carbohydrates and excessive sugar. Nevertheless, several sugar-free, nutritional cereal options are available on the market, high in fiber and protein. 

Before purchasing cereal, double-check the ingredient list. Always refer to the list of the most nutritious grains in this post to ensure it’s a healthy choice


John Davis

John Davis is a Minneapolis-based health and fitness writer with over 7 years of experience researching the science of high performance athletics, long-term health, nutrition, and wellness. As a trained scientist, he digs deep into the medical, nutritional, and epidemiological literature to uncover the keys to healthy living through better nutrition.