The Best Lower-Sugar Cereals, According to Dietitians
Here's what you should check for when choosing a healthier breakfast option.
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On busy mornings, breakfast should be a good way to get your day off to a healthy start. Breakfast cereals are convenient and affordable, but they are not one-size-fits-all. Cereals often get a bad rep for being unhealthy, but the truth is many varieties contain beneficial nutrients like hunger-fighting fiber, plant-based protein and essential vitamins and minerals. Cereals are also fortified and enriched with nutrients many Americans don’t get enough of including vitamin D, iron and folate and this process has helped decrease the risk of various B-vitamin deficiencies.
Many popular cereals contain upwards of 12 grams of added sugar per serving — that’s about a tablespoon per cup. To keep the added sugar in check, scan food labels for cereals with closer to six grams of added sugar per one-cup serving for a better start to your morning. Build your bowl with a good base cereal (such as the recommendations below), then add natural sweetness with fresh fruit like sliced bananas or berries or add in chopped peaches or pears. Add a sprinkle of toasted coconut or cinnamon, or a splash of vanilla extract to enhance the flavor. Freeze-dried fruit can also add flavor, color and crunch – for only a few extra calories, you’ll add great flavor, plus a dose of fiber and antioxidants. Cereal can be enjoyed on its own but adding in a protein boost from yogurt or milk can further enhance its nutritional benefits.
Here are six lower-sugar cereals that dietitians can get behind.
Maggie Moon, MS, RD, Los Angeles-based dietitian and author of a new book The MIND Diet: 2nd Edition, opts for a colorful bowl of Cascadian Farms. “Cascadian Farm’s mixed berry cereal is my top pick for a low-sugar option because it starts with whole grains and has zero added sugar, but it’s still naturally sweet thanks to dried blueberries, strawberries and dates – all ingredients I love recommending for their brain-healthy antioxidants and fiber.”
There are only four grams of added sugar per 1 1/4 cup of this gluten-free delight — and for just 150 calories per serving. The delicate and mild flavored cereal is a great topper for smoothie bowls or tossed into a batch of trail mix.
Fiber, protein and flavor makes this cereal a winner for Tony Castillo, MS, RD, Sports and Performance Dietitian. “My favorite lower sugar cereal is Kashi because it’s packed with high fiber, which supports digestion and keeps you full longer, plus it has a delicious, wholesome taste that makes breakfast both healthy and satisfying.”
This increasingly popular brand of cereal is sweetened with monk fruit and contains no added sugar. Made with pea protein, a modest half-cup portion boasts nine grams of fiber and 11 grams of protein.
“My favorite low sugar cereal is Nature Path Organic’s Heritage Flakes,” shares registered dietitian and chef Abbie Gellman. “I often eat them as a snack without milk or as a pre-exercise meal with milk. They’re deliciously crunchy with a hint of nuttiness from the mix of grains.”
This oldie but goodie breakfast staple contains only one gram of added sugar per 1 1/2 cup serving. Available in several flavors, with varying amounts of sugar, Multigrain Cheerios has a moderate eight grams of added sugar for a 1 1/3 cup serving.
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