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The Tops and Flops of Breakfast Cereals

A bowl of cereal is THE ideal quick breakfast for busy mornings. Add some fruits and you will get a balanced and filling meal! However, it is important to choose nutritive cereals, i.e., rich in fiber and low in sugars. Fortunately, I compared them for you! So here are the best and worst breakfast cereals, as well as some choices that are acceptable.

The tops

These cereals contain at least 2 g of fiber AND 6 g or less of sugars per 30 g serving.

  • All Kashi cereals
  • All Kellogg’s All-Bran
  • All General Mills Fiber One
  • Whole wheat Weetabix and Weetabix Alpen
  • Quaker Raisin Bran
  • Quaker Oatmeal and Corn Bran Squares
  • Quaker Life Multigrain
  • Quaker Muffets
  • General Mills Cheerios Multi-Grain
  • Post Shredded Wheat
  • Post Shreddies Original
  • Post Great Grains
  • Post Honey Bunches of Oats

Acceptable choices

These cereals meet at least one of two criterion, i.e., they contain a minimum of 2 g of fiber OR less than 6 g of sugar per 30 g serving.

  • Kellogg’s Mini-Wheats
  • Kellogg’s Rice Krispies
  • Kellogg’s Special K
  • Kellogg’s Vector
  • General Mills Cheerios Original, Honey Nut, and Chcolate
  • Kellogg’s Muslix
  • Kellogg’s Just Right
  • General Mills Oatmeal Crisp
  • Quaker Oatmeal Squares Maple & Brown Sugar

The flops

These cereals contain less than 2 g of fiber AND more than 6 g of sugars per 30 g serving.

  • General Mills Nesquick
  • General Mills Cinnamon Toast Crunch
  • General Mills Reese Puffs
  • General Mills French Toast Crunch
  • General Mills Golden Grahams Crunch
  • General Mills Lucky Charms
  • Quaker Captain Crunch
  • Kellogg’s Froot Loops
  • Kellogg’s Corn Pops
  • Kellogg’s Krave
  • Kellogg’s Frosted Flakes
  • Post Sugar-Crisp
  • Post Alpha-Bits
  • Post Honeycomb
  • Quaker Harvest Crunch*
    *These cereals should be avoided, because even though they are acceptable, they contain more than 2 g of saturated fats per 30 g serving. Try our homemade breakfast granola recipe instead.

Finally, if you cannot find your own breakfast cereal in this list, do not hesitate to check if it meets the criterion listed in the article “Reading the Nutritional Labels: Child’s Play!

By Vanessa Martin

Vanessa Martin

A newcomer to Nautilus Plus, Vanessa Martin holds a degree in nutrition from the Université de Montréal and is a member in good standing of the Ordre professionnel des diététistes du Québec. She also works in the hospital setting and loves to blog in her spare time. Passionate and versatile, Vanessa plans on enhancing her knowledge in the field of psychology with an eye to better guiding and motivating the habit-changing endeavors of her clients. Member of a running club, she enjoys taking part in the competitions organized in her area. Vanessa is currently training for a 21 km race and would like to run her first marathon!

The Tops and Flops of Breakfast Cereals is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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