10 of the Best and Worst Cereals

By , SparkPeople Blogger
At some point, you've probably heard that breakfast is the most important meal of the day. While some people question this recommendation, others have quick and healthy breakfast favorites they regularly include at the beginning of their day, whether it's a warm bowl of oatmeal in winter or refreshing summer choices like fruit smoothies, yogurt or cold cereal.

According to Cereal F.A.C.T.S. (Food Advertising to Children and Teens Score), cereal companies annually spend millions of marketing dollars targeting children. They estimate that every year, the average preschooler will see over 600 cereal ads with colorful character mascots. Unfortunately, many of the cereals with the lowest Nutrition Profiling Index (NPI) scores have the highest marketing rate.
 
With all the food-labeling loopholes, selecting a healthy cereal can be tricky. Ignore the catchy claims on the front of the box and go straight to the nutrition facts label instead. Here's what to look for:
  • Remember the "Rule of Fives": Do your best to choose cereals with at least five grams of fiber and less than five grams of sugar per serving.
  • Look for each serving to contain at least three grams of protein.
  • Read the ingredients list. The top ingredients should be whole wheat or wheat bran—not just wheat. These whole grains are naturally low in fat and high in fiber.
  • Avoid cereals that list hydrogenated oils, chemical preservatives and artificial dyes or colors as ingredients—these have no place in a healthy diet!

10 of the Healthiest Cold Cereals to Keep in Your Pantry


Kashi Pilaf Original: With 44 grams of whole grains in each serving, this versatile pilaf is a nutritious foundation for any meal, from breakfast to afternoon snack.
170 calories, 2.5 grams of fat, 0 grams of sugar, 6 grams of protein, 5 grams of fiber, 0 milligrams of sodium

Grape-Nuts: This 100 percent whole-grain cereal is delicious alone, with yogurt or sprinkled with berries for natural sweetness. The high fiber content will keep you feeling full until lunchtime.
210 calories, 1 gram of fat, 5 grams of sugar, 6 grams of protein, 7 grams of fiber, 270 milligrams of sodium

Nutritious Living Hi Lo 100% Natural Cereal - Original: Fuel up for the day with this all-natural cereal that's packed with protein and fiber, but extremely low in sugar and fat.
90 calories, 1 gram of fat, 3 grams of sugar, 12 grams of protein, 6 grams of fiber, 95 milligrams of sodium

Post Spoon-Size Shredded Wheat: With minimal processing, equally generous amounts of protein and fiber and a low sugar content, you can't go wrong with this whole-grain cereal.
170 calories, 1 gram of fat, 0 grams of sugar, 6 grams of protein, 6 grams of fiber, 0 milligrams of sodium
 
Uncle Sam Cereal (original): One of the higher-fiber cereals you'll find, it's also extremely low in sugar and has enough protein to stave off mid-morning cravings.
210 calories, 6 grams of fat, 1 gram of sugar, 9 grams of protein, 10 grams of fiber, 140 milligrams of sodium

Barbara's Shredded Wheat: Wheat berries are the star of this sweet, satisfying and sugar-free breakfast.
140 calories, 1 gram of fat, 0 grams of sugar, 4 grams of protein, 5 grams of fiber, 0 milligrams of sodium

General Mills Wheat Chex: Made from 100 percent whole grain, this diet-friendly cereal is also a good source of iron and calcium.
160 calories, 1 gram of fat, 5 grams of sugar, 5 grams of protein, 6 grams of fiber, 270 milligrams of sodium

Food for Life Almond Sprouted Whole Grain Cereal: This vegan and yeast-free cereal starts your day with a generous dose of fiber and protein.
200 calories, 3 grams of fat, <1 gram of sugar, 8 grams of protein, 6 grams of fiber, 190 milligrams of sodium
 


Mom's Best Toasted Wheat-Fuls: All shredded wheat, all day long. Plus, it has less than one and a half teaspoons of sugar and is a good source of iron.
200 calories, 1 gram of fat, 0 grams of sugar, 6 grams of protein, 7 grams of fiber, 10 milligrams of sodium

Kay's Naturals Protein Cereal - Honey Almond: Although one gram shy of the "five fiber" rule, it's packed with protein and low in sugar, making it a great way to power up for the day.
120 calories, 1.5 grams of fat, 3 grams of sugar, 12 grams of protein, 4 grams of fiber, 160 milligrams of sodium

10 Unhealthy Cereals to Avoid

General Mills Reese's Puffs: The name alone should clue you in on the lack of health benefits in this candy-inspired "cereal," which is packed with artificial colors and flavors.
120 calories, 3 grams of fat, 9 grams of sugar, 2 grams of protein, 1 gram of fiber, 160 milligrams of sodium

Quaker Oats Cap'n Crunch's OOPS! All Berries: They may have berries in the name, but more than 42 percent of this cereal's calories come from added sugars.
130 calories, 1.5 grams of fat, 14 grams of sugar, 1 gram of protein, <1 gram of fiber, 200 milligrams of sodium

General Mills Cinnamon Toast Crunch: Don't be fooled by the whole-grain wheat and boasts of vitamins and minerals--this kid favorite has nine grams of sugar and also contains the controversial preservative BHT.
130 calories, 3 grams of fat, 9 grams of sugar, 1 gram of protein, 0 grams of fiber, 180 milligrams of sodium

Kellogg's Corn Pops: The name might sound healthy enough, but this lightly sweetened cereal contains no fiber at all and barely any protein.
120 calories, 0 grams of fat, 9 grams of sugar, 1 gram of protein, <1 gram of fiber, 105 milligrams of sodium

Kellogg's Smorz: As you would expect, this is more of a dessert than a cereal. It's comprised of more than 43 percent sugar and little to no fiber or protein.
120 calories, 2 grams of fat, 13 grams of sugar, 1 gram of protein, <1 gram of fiber, 135 milligrams of sodium

General Mills Lucky Charms: The marshmallows, sugars, artificial colors and artificial flavors counteract any health benefits of the whole grain.
110 calories, 1 gram of fat, 10 grams of sugar, 2 grams of protein, 2 grams of fiber, 170 milligrams of sodium

General Mills Cocoa Puffs: With sugar comprising 40 percent of its calories, it shouldn't be a surprise that this chocolatey cereal earns a spot on the "worst" list. 
100 calories, 1.5 grams of fat, 9 grams of sugar, 2 grams of protein, 1 gram of fiber, 100 milligrams of sodium

Kellogg's Froot Loops: Despite the name, this sugar-packed cereal offers none of the health benefits of actual fruit. It gets 44 percent of its calories from sugar, and has little to no fiber or protein.
110 calories, 1 gram of fat, 10 grams of sugar, 2 grams of protein, 3 grams of fiber, 150 milligrams of sodium

Kellogg's Apple Jacks: Like their Froot Loops cousin, Apple Jacks have little to no nutritional value, and also get 44 percent of their calories from added sugar. Other red flags include artificial colors, flavors, BHT and hydrogenated oils.
110 calories, 1 gram of fat, 10 grams of sugar, 2 grams of protein, 3 grams of fiber, 150 milligrams of sodium

Kellogg's Honey Smacks: With a whopping 20 grams of sugar per serving, this sinful cereal is more than half sugar, and also contains hydrogenated oils and BHT.
110 calories, <1 gram of fat, 16 grams of sugar, 1 gram of protein, 1 gram of fiber, 40 milligrams of sodium

Do you regularly eat cereal for breakfast or as an evening snack? What are your favorite healthy cereal choices?