The Best Lower-Sugar Cereals

These healthy and tasty cereals are all low in added sugar, making them great choices for a better morning meal.

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April 14, 2022

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A bowl of cereal and a red polka dot napkin on a wooden table.


A bowl of cereal and a red polka dot napkin on a wooden table.

Photo by: Natalia Ganelin

Natalia Ganelin

Breakfast is supposed to get your day off to a healthy start, not fill you up on sugar. While breakfast cereals are convenient, many popular options are filled with empty calories. Shake some of the sugar out of your morning by reaching for these cereals instead.

Smarter Ways to Add Sweetness

Many popular cereals contain nearly 10 grams of sugar per serving — that’s about a tablespoon! Check food labels for cereals with 5 grams or less of sugar per serving for a better start to your morning.

Let’s be honest: Sugar tastes good. But cereal can still taste delicious without it. Start with a good base cereal (such as the examples below), then add natural sweetness with fresh fruit like sliced bananas or berries, or add in chopped peaches or pears. For only a few extra calories, you’ll add great flavor, plus a dose of fiber and antioxidants.


Kashi GO contains 7 grams of added sugar and an impressive 12 grams of fiber per serving. Kashi also offers a keto-friendly line of cereals with no added sugar and monk fruit sweetener.

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This oldie but goodie breakfast staple contains only 2 grams of sugar per 1 1/2 cup serving. Now available in several flavors, with varying amounts of sugar, Multigrain Cheerios has a moderate 8 grams for 1 1/3 cup.

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This simple (three-ingredient) cereal variety is lightly sweetened with organic cane sugar and comes in at 1 gram of added sugar for 1 1/3 cup serving.

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There’s only 4 grams of sugar per 1 1/4 cup for this gluten-free delight — and for only 150 calories per serving.

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A 1-cup serving of this whole-grain cereal boasts 7 grams of fiber and 5 grams of protein, making it a super satisfying choice — and with only 5 grams of sugar.

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Need to satisfy a chocolate craving? Reach for this grain-free option. A 1-cup serving contains 4 grams of both fiber and protein and includes only 3 grams of added sugar.

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Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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