Top 6 Expert-Approved Breakfast Cereals for a Healthy Start

According to Melissa Dietz, MS, RD, CDN, CDCES, a clinical nutritionist at NYU Langone Huntington Medical Group, the ideal cereal should contain a minimum of 3 grams of fiber, under 7 grams of sugar, and less than 220 milligrams of sodium per serving. To simplify your search, we consulted three additional nutritionists via email to gather their top cereal recommendations.

1. Oatmeal

Oatmeal, particularly whole rolled oats or steel-cut oats, is highly recommended by three of our experts as a nutritious choice for breakfast. Erin Palinski-Wade, RD, CDCES, a New Jersey-based diabetes specialist and author of 2 Day Diabetes Diet, often advises her clients to opt for this meal. Rich in whole grains, prebiotic fiber, and resistant starch, oatmeal has been shown to enhance gut health, regulate blood sugar, and reduce cholesterol levels. “Select oatmeal with minimal, natural ingredients,” Palinski-Wade advises in an email to Mytour. Nicole Sohayegh, MS, RDN, CDN, CLT at New York City Nutrition, praises oats for their high fiber content, simplicity, and lack of processing. Francesca Alfano MS, CNS, CDN, suggests enhancing the cereal with nuts, seeds, and berries for added nutrition.

2. Food For Life Ezekiel 4:9 Organic Sprouted Whole Grain Cereal

For those preferring a store-bought cereal over plain oats, Alfano advises selecting options rich in protein and fiber while minimizing sugar content. She highlights the Ezekiel 4:9 sprouted-grain cereal from Food For Life, which boasts 6 grams of fiber, 8 grams of protein, and no sugar. “Always check the nutrition label for familiar, wholesome ingredients,” she notes in her email to Mytour. Palinski-Wade also endorses this product, particularly for individuals managing diabetes.

3. Magic Spoon

For individuals with diabetes seeking a sweeter cereal, Palinski-Wade recommends Magic Spoon. This cereal offers 13 to 14 grams of protein per serving and just 4 grams of net carbs. Since carbohydrates can spike blood sugar, she emphasizes choosing cereals with slow-digesting carbs such as whole grains and higher fiber content. Magic Spoon incorporates inulin, derived from chicory root extract, to provide prebiotic fiber that supports gut health. “[The cereal] comes in various flavors and vibrant packaging, resembling the sugary options available in stores,” Palinski-Wade notes.

4. One Degree Organic Foods Sprouted Oat O’s

Sohayegh stresses the importance of choosing organic products. “Research has detected glyphosate, a harmful herbicide, in numerous commercial cereals,” she explains in an email to Mytour. She suggests Sprouted Oat O’s, an organic alternative to Cheerios, which is made with just seven ingredients, including organic sprouted whole grain oats and sprouted garbanzos.

5. Three Wishes (Unsweetened)

“For a grain-free cereal, opt for varieties made with legumes like chickpeas,” Alfano advises. Chickpeas are packed with essential vitamins, minerals, fiber, and protein. The unsweetened version of Three Wishes cereal contains just four ingredients: chickpeas, tapioca, pea protein, and sea salt. This makes it a fantastic choice for those following a gluten-free diet who still want to enjoy a morning bowl of cereal.

6. Fiber One

“The typical U.S. adult consumes only 14 grams of fiber daily, far below the RDA [recommended daily allowance] of 28-35 grams,” Palinski-Wade explains. She praises Fiber One for providing 18 grams of fiber per serving, which promotes satiety, supports gut health, and helps maintain stable blood sugar levels.