The 7 Healthiest Cereal Options You Can Buy at the Supermarket, According to Dietitian Experts

It would be wonderful to prepare elaborate, homemade meals three times a day, packed with fresh, seasonal ingredients, but that’s not always feasible for most of us. Particularly on hectic weekday mornings, quick meals like yogurt, avocado toast, or overnight oats are often the more practical options. And let’s not overlook one of the most common breakfast foods in American homes—cereal. While convenient, is cereal truly a healthy choice? Those brightly colored boxes are often filled with added sugars and lack significant nutritional value, says Patricia Bannan, RDN. Still, that doesn't mean you should skip cereal altogether. The cereal aisle is extensive, and with the right knowledge, you can spot healthier options. To help you identify the best choices, we consulted registered dietitians on what to look for and avoid.

What Makes Cereal Healthy or Unhealthy?

Bannan points out that cereal, when carefully selected, can be a healthy choice. The key lies in considering factors like the nutritional information and the list of ingredients.

A major concern with some cereals—especially those marketed to children—is the high added sugar content, coming from ingredients like high-fructose corn syrup and cane sugar, according to Bannan. Excessive sugar can cause energy spikes and crashes, which aren't ideal for lasting energy. Some cereals aimed at kids contain up to 16 grams of added sugar per serving, according to USDA data. Bannan advises choosing cereals with no more than 5 grams of added sugar per serving.

Ingredient quality is also important. “Look for cereals made with whole grains instead of refined grains like enriched flour,” says Jenna Volpe, RDN. Enriched flour, the base for many cereals, is less nutritious as it lacks much of its original fiber, vitamins, and minerals. Instead, go for cereals with whole grains such as whole wheat, brown rice, and oats, which offer more nutrients, including fiber. Bannan recommends selecting cereals with 3 to 5 grams of dietary fiber per serving.

While cereals aren't typically rich in micronutrients, some are fortified to boost their nutritional value. Bannan notes that cereals enriched with vitamins and minerals like iron, vitamin D, and calcium can be beneficial. To further improve nutrition, pair cereal with milk and healthy toppings. Milk provides protein, vitamin D, and calcium, while adding fresh fruit, nuts, or seeds can increase the intake of essential vitamins and minerals.

The Healthiest Cereal Varieties

The healthiest cereals are made with whole-grain ingredients, free from or low in added sugars, and rich in dietary fiber. Here are a few examples of cereals that meet these standards and are commonly found in most supermarkets.

Whole grain oat cereal

Oats, a popular cereal grain, are often included in many cereals due to their high fiber content. Bannan explains that cereals made from whole grain oats are especially beneficial because they contain beta-glucan—a soluble fiber that supports heart health. She recommends Original Cheerios, which are made from whole grain oats, offer 4 grams of fiber, and only have 1 gram of added sugar per serving.

Shredded wheat cereal

Both Bannan and Volpe recommend shredded wheat for its nutritional benefits and straightforward ingredients. Volpe points out that shredded wheat is 100 percent whole grain, offering fiber, B vitamins, and minerals. Bannan notes that options like Shredded Wheat contain only whole grain wheat as their ingredient, with no added sugars. It provides 8 grams of fiber and 7 grams of protein per serving. However, Volpe cautions to be mindful of added sugars in certain shredded wheat varieties.

Bran cereal

Bran is the outer layer of grains like wheat and oats, packed with nutrients. Bran cereal, known for its high fiber content, is an excellent choice for those looking to boost their fiber intake. For instance, the FiberOne Bran Cereal offers a significant 18 grams of fiber and contains no added sugars per serving, as noted by Bannan.

Brown rice cereal

If you enjoy traditional cereals, brown rice crisps or puffs might be a great option, says Volpe. These cereals offer a similar texture but are made with healthier ingredients. Whole-grain brown rice provides fiber, antioxidants, and essential nutrients, and has a minimal impact on blood sugar levels. An example of this cereal is Nature’s Path Crispy Rice Cereal, made with brown rice flour, featuring 3 grams of fiber and 3 grams of added sugar per serving.

Sprouted cereal

Whole-grain cereals are often regarded as the healthiest cereal option, but sprouted cereals can be just as beneficial—or even better. Made from whole grains that have undergone germination, sprouted cereals make certain nutrients more accessible to the body. Both Bannan and Volpe recommend the Ezekiel Almond Flake Cereal, which includes sprouted wheat, barley, millet, lentils, and other ingredients. This cereal offers 4 grams of added sugars and 6 grams of fiber per serving.

Granola

Granola is a sweet and crunchy snack that can be added to yogurt or enjoyed with milk like cereal. However, Volpe advises caution when choosing granola. “Many granolas contain added sugars to enhance sweetness, so it’s important to check the ingredients and nutrition facts,” she explains. “Choose granolas sweetened with unrefined sources like dates,” she suggests.

Although choosing granola requires careful consideration, it remains a healthy option due to the many benefits of oats. “Oats are rich in fiber, B vitamins, and minerals like iron and manganese,” says Volpe. Granola often includes other nutritious ingredients, such as nuts and seeds. The Cascadian Farms Cinnamon Apple Granola, sweetened with dates, is an excellent choice as it contains no added sugars and provides 5 grams of fiber and protein per serving.

Muesli

Muesli shares many ingredients with granola, but it stands out due to its uncooked nature, giving it more versatility. It can be enjoyed in various ways—whether hot, cold, soaked overnight, or sprinkled on top of yogurt. As Bannan points out, 'Made with a blend of whole grains, nuts, seeds, and dried fruits, muesli is a well-rounded, energy-boosting breakfast option.' She adds, 'It not only offers fiber for proper digestion and fullness but also delivers protein and healthy fats.' Bannan recommends Bob's Red Mill Old Country Style Muesli, which is free from added sugars and packs 4 grams each of protein and fiber per serving.

Key Considerations When Choosing a Healthy Cereal

This list serves as a helpful starting point to navigate the cereal aisle confidently, but it’s not a comprehensive catalog of all the healthiest cereal options available. By following these guidelines, you’ll likely find a nutritious cereal to fuel your day:

• Opt for cereals made with whole grains like oats, wheat, and brown rice instead of those made with refined grains such as enriched flour.
• Avoid cereals high in added sugars—aim for no more than 5 grams of sugar per serving.
• Ensure your cereal contains between 3 and 5 grams of fiber per serving.
• Look for cereals that are fortified with essential vitamins and minerals to enhance their nutritional value.