Choosing Healthy Breakfast Cereals
These instructions offer guidelines for patients and families to choose healthy breakfast cereals high in fiber and low in sugar.
Important information about breakfast cereals:
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There are so many cereals it is hard to know what to buy. Start by reading the Nutrition Facts. Pay attention to serving size, dietary fiber, and added sugars.
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Cereals can be a nutritious breakfast if they are high in fiber and low in added sugars.
Instructions for serving a nutritious breakfast with cereal:
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Choose a cereal with 3 grams or more of dietary fiber.
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Choose a cereal with 8 grams or less of added sugar.
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Use low fat, skim milk or an unsweetened milk alternative.
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Mix sugary cereals with unsweetened cereals.
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Add fruit to add fiber and sweetness.
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Add nuts to increase protein and fiber.
Cereals to choose often:
The cereals below have more than 3 grams of fiber and less than 8 grams of added sugar. They can be chosen often (most days per week):
Cereals to choose less often:
The cereals below have either the recommended amount of fiber or added sugar, but not both. These cereals should be chosen less often (1-2 times per week):
Cereals to avoid most of the time:
The cereals below have both more added sugar and less fiber than recommended and should be avoided most of the time (eaten less than once per week):
Reviewed July 2025 by Sara Murphy, RD