Breakfast cereals are a quick and affordable way to start the day. Typically enjoyed with milk, cereals are made from grains like oats, rice, and wheat. They offer a convenient source of energy and essential vitamins and minerals.

Not all cereals have the same nutritional profile. Some cereal products are very high in added sugar, containing up to 20 grams (4 teaspoons) of added sugar per serving.

Higher-sugar cereals also typically contain less fiber. Many people in the United States don’t consume enough fiber, a nutrient that can reduce the risk of heart disease and type 2 diabetes.

Choosing a whole-grain, high-fiber cereal with minimal added sugar can help you start your day feeling fueled and energized and support your overall health.

Muesli is a traditional European breakfast cereal made with oats, nuts, seeds, and dried fruits. Unlike granola, it doesn’t contain ingredients that bind it together. It also offers more variety than plain oats. To enjoy, pour muesli into a bowl with milk or soak it overnight with equal parts milk in a jar to let it soften. 

A two-thirds cup serving of muesli provides 5 grams of fiber, or 18% of the Daily Value (DV), which helps you feel full, supports weight control, aids digestion, and can help prevent constipation.

Oats are rich in beta-glucan, a fiber that helps lower cholesterol and manage blood sugar. They also provide health-protective antioxidants and nutrients like vitamins, minerals, and protein. 

Oatmeal is made by cooking oats with a liquid like water or milk. One cup of fortified instant oatmeal cooked with water offers about 6 grams of protein. Protein supports weight management by helping you feel full longer and is essential for overall health.

Sprouted grains include the whole grain: the bran, germ, and endosperm. Sprouted grains are produced by allowing the grains to begin germinating (growing) and stopping the growth process after the initial sprout. This method helps maximize the grain’s nutrients and bioavailability, meaning the nutrients are easier for your body to absorb and use.

Whole grains naturally contain essential nutrients like fiber, iron, and B vitamins. Including more whole grains in your diet can reduce the risk of heart disease, support healthy digestion, and aid in weight management.

Grape Nuts cereal contains neither grapes nor nuts, though it’s nutty in flavor. The cereal is made from whole-grain wheat and barley. The name may come from the “grape sugar” the creator believed to form during baking or because the cereal resembles grape seeds.

Grape Nuts are nutritious, offering about 7 grams of protein and 8 grams of fiber per one-half cup. They’re also rich in vitamins and minerals. One-half cup also contains around 16 milligrams of iron (90% of the DV), 72 milligrams of magnesium (17% of the DV), and 332 micrograms of folate (83% of the DV).

Quinoa is small in size but packed with antioxidants and nutrients. Studies suggest it may help combat diseases like cancer, cardiovascular disease, and diabetes.

Naturally gluten-free, quinoa flakes are made by pressing and rolling quinoa into flat flakes, similar to rolled oats. You can cook them like oatmeal by combining them with water or milk.

Ancient grains are grains that have remained unchanged for hundreds of years. Ancient wheat types include einkorn, emmer (farro), Kamut, fonio, and spelt, while other ancient grains include sorghum, teff, millet, quinoa, and amaranth.

Compared to refined grain products like white bread, ancient grains are more nutrient-rich and often require fewer pesticides and fertilizers and less irrigation, appealing to environmentally-conscious consumers.

Many ancient grain cereals offer a blend of multiple grains and come ready to eat as cold cereal or in flakes that can be cooked like oatmeal.

Shredded wheat is made from whole-grain wheat formed into bite-sized rectangles or squares. Plain shredded wheat is different from frosted versions, which contain added sugar.

A one-cup serving has about 172 calories, 6 grams of protein, and 6 grams of fiber, contributing to lasting energy and fullness.

Puffed brown rice cereal is made from brown rice or sprouted brown rice with little to no added sugar. The rice kernels are heated to puff them up, creating a light, gluten-free cereal option.

While it doesn’t offer as much fiber or protein as other cereals, puffed brown rice is low in calories, with under 100 calories per three-quarters of a cup. This cereal is a great option for people who prefer a light breakfast.

Bran flakes are made from the bran, or outer layer, of whole grains like oats or wheat. This outer layer is rich in antioxidants, B vitamins, and fiber.

Three-quarters of a cup of bran flakes provides about 3 grams of protein and 5 grams of fiber. Tj=his serving also provides 8.4 milligrams of iron (47% of the DV), 336 micrograms of folate (84% of the DV), and over 30% of the DVs for vitamins B1, B2, B3, and B6.

Despite its name, buckwheat contains no wheat. Like quinoa, it is a pseudo-grain and not part of the Poaceae family, which includes grains like barley, rice, and wheat. Buckwheat is used similarly to these grains due to its nutritional profile.

Buckwheat is naturally gluten-free and provides all nine essential amino acids (protein building blocks). It also offers fiber, B vitamins, and minerals like magnesium and copper. You can cook buckwheat flakes like oatmeal or look for a ready-to-eat cold buckwheat cereal.

Millet is an ancient grain that comes in several varieties, with proso millet being the most common type eaten in the United States. Puffed millet is made by applying heat to puff up the grain. It’s rich in phenolic compounds, which are antioxidants found in plant foods.

Though it’s lower in protein and fiber than some cereals, puffed millet is a low-calorie food at just 74 per one-cup serving. If you’re looking for a light, crunchy cereal to pair with more calorie-dense foods like nuts, puffed millet is a great option.

Kamut (Khorasan wheat) flakes are a great alternative to rolled oats and can be cooked similarly. As an ancient grain and a type of wheat, Kamut offers more protein than regular wheat.

One cup of cooked Kamut provides nearly 10 grams of protein, 7 grams of fiber (26% of the DV), 253 milligrams of phosphorus (20% of the DV), 1.77 milligrams of manganese (77% of the DV), and 3.96 milligrams of vitamin B3 (25% of the DV).

Cream of wheat is prepared by boiling ground wheat with water or milk until thickened. While cream of wheat is lower in fiber than some other cereals, it’s often fortified with essential nutrients like iron and B vitamins.

One cooked cup of instant cream of wheat provides around 12 milligrams of iron (7% of the DV), 0.6 milligrams of vitamin B1 (47% of the DV), 0.6 milligrams of vitamin B2 (39% of the DV), and 7 milligrams of vitamin B3 (46% of the DV). It also contains about 4 grams of protein per serving.

Barley is a gluten-containing grain rich in beta-glucan, making it helpful for lowering cholesterol and blood sugar levels. Barley contains about 17% fiber—one of the highest levels among whole grains.

Barley flakes resemble rolled oats and cook similarly. Barley grits can be used as a hot cereal or a substitute for corn grits. A half-cup of barley flakes provides about 6 grams of fiber (21% of the DV) and 6 grams of protein, along with manganese, selenium, and vitamin B3.

Granola is a versatile option that can be enjoyed as a snack, eaten as a cereal, or mixed with other cereals. Granola often contains whole grains, nuts, seeds, and dried fruits, making it a good source of fiber and healthy fats.

When selecting granola, it’s important to check for added sugars, as some varieties can be high in sugar. Choose granola with whole grains as the first ingredient and minimal added sugars.

When shopping for nutritious cereal options, consider the fiber and sugar content. Aim for cereals containing 5 grams or more of fiber and 5% or less of the Daily Value (DV) for added sugar per serving.

Look for cereals that contain simple ingredients and list whole grains first on the ingredient list. Cereals can vary widely in calorie count, so take note of the calories and serving sizes, especially if you’re monitoring your calorie intake.

Many cereals are fortified with nutrients. If a cereal provides 20% or more of the DV for certain nutrients, it has a high nutrient content.

Whether you choose hot vs. cold cereal or gluten-containing vs. gluten-free, there are ways to add more nutrition to your bowl. This is true even if you prefer cereals higher in sugar, so long as you don’t let sugary cereal be the star ingredient.

Here are some simple ways to make your cereal more nutritious:

• Sweeten naturally: Add fruits like berries, banana slices, or chopped apples to your cereal. These enhance the flavor, boost fiber, and provide essential nutrients like potassium, folate, and vitamin C.
• Add crunch and healthy fats: Incorporate nuts or seeds for added crunch. They contribute healthy fats that support heart health and increase the protein content of your cereal.
• Boost protein with milk: Pair your cereal with high-protein milk options, such as cow’s, soy, or pea milk. You can also cook your hot cereal in milk for extra creaminess and protein. Mix protein powder into your milk before pouring it over your cereal for an additional boost.
• Top your yogurt: Use your cereal or granola as a topping for Greek yogurt, which is rich in protein.

Cereals are a convenient breakfast choice that many kids and adults enjoy. They can provide the energy you need to start your day, and many cereal products are fortified with essential nutrients.

Look for cereals with simple ingredients and whole grains to help meet your fiber needs. Some popular options include muesli, oatmeal, quinoa flakes, and puffed brown rice. You can also enhance your cereal’s flavor and nutrition by adding beneficial ingredients like fruits and seeds.