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7 Whole-Grain Cereals to Eat By

Start your day with a healthy breakfast.



According to a September 2021 OnePoll study, almost 56% of Americans start their days with cereal. Breakfast cereals are convenient, but many of them also include a lot of sugar that has been added. While it might make you feel energized, the effect won’t persist.

According to Monica Nedeff, RDN, a clinical outpatient dietitian and proprietor of The Traveling Dietitian, “When I’m looking for a cereal, I like to go for options that have roughly 10 grams or less of added sugar, 3 grams or more for fiber, and 8 grams or more for protein.”

“Protein and fiber help you feel fuller for longer and support your blood sugar levels so that you don’t experience an energy or blood sugar increase. You’ll have better morning fuel as a result.”

It is also more likely that selecting a high-protein breakfast cereal would result in longer-lasting satiety. According to a July 2017 edition of Food Hydrocolloids, protein makes you feel fuller than carbohydrates and fat do. Having a high-protein breakfast may reduce your propensity to overeat, which could be advantageous for your weight.

Although the majority of Americans consume enough protein during the day, breakfast frequently lacks this macronutrient. So it makes sense to refuel with a protein-rich, healthy cereal.

How We Decided

When it comes to cereal brands, there is a wide range. Cereal is infamous for frequently containing unhealthy components like extra sugar. The best high-protein breakfast cereals were selected based on the following standards after consultation with other qualified dietitians and our own research:

Ingredients and protein content Taste 1 Magic Spoon Peanut Butter

Per serving (1 cup), there are 170 calories, 9 grams of total fat (1.5 grams of saturated fat), 10 grams of carbohydrates (1 grams of fiber, 0 grams of sugar), and 14 grams of protein.

The goal of Magic Spoon is to transport you back to your younger years. Your favorite flavors have been updated with “grown-up” components. This cereal is ideal for a wide range of dietary needs and preferences because it is grain- and gluten-free.

For sweetness, Magic Spoon employs a natural concoction of monk fruit and allulose. A special sugar called allulose can be found in figs and maple syrup. According to a research published in the March 2010 issue of Bioscience, Biotechnology, and Biochemistry, it tastes like ordinary table sugar but has nearly no calories and has no effect on your blood sugar. Waffles with Catalina Crunch Maple.

The following nutritional information is provided per serving (12 cup): 110 calories, 5 total fat (0.5 g saturated fat), 14 g carbohydrates (9 g fiber, 0 g sugar), and 11 g protein.

A more recent company, Catalina Crunch, states on their website that they provide “a superior snack for every kind of hunger.” With 9 grams of fiber per serving, which is between 1/3 and 1/2 of what most individuals require daily, their cereals are keto-friendly.

Each serving of the Maple Waffle flavor has 11 grams of plant-based protein and 0 grams of added sugar. Additionally, it is non-GMO and delivers 8% of the recommended daily intake of iron. This option will satiate your palate, keep you full, and maintain stable blood sugar levels for hours.

3. Special K protein from Kellogg’s

Per serving (1 13 cups), the following nutritional information is provided: 210 calories, 1.5g total fat (0g saturated fat), 39g carbohydrates (5g fiber, 8g sugar), and 15g protein.

With 15 grams of protein per serving, Kellogg’s Special K Protein cereal ranks among the highest protein breakfast cereals available. This cereal delivers 100% of the average person’s recommended daily amount (RDA) for iron in addition to being fortified with numerous B vitamins, vitamin D, and other nutrients.

According to Caroline Burkholder, RD, owner of RootED Nutrition and Counseling, “I love this cereal because it contains a healthy dose of complex carbohydrates to fuel my morning, but it’s also relatively low in sugar (just 8 grams), which will elicit a stable blood sugar response and keep my blood sugar from sharply crashing shortly after eating it.

“The complex carbs combined with 15 grams of protein and 5 grams of fiber is the ideal combo to give me energy, keep me satisfied, and keep me awake so I can focus on everything the morning throws at me between breakfast and lunch.”

PremProtein Chocolate Almond 4.

Information about nutrition for one cup of food: 180 calories, 5 g of total fat (1 g saturated fat), 14 g of carbohydrates (2 g fiber, 5 g sugar), and 20 g of protein. With 20 grams of protein per serving, Premier Protein is one of the cereals with the greatest protein content. Wheat gluten, wheat protein isolate, and pea protein are the main sources of the protein.

Only a few extra ingredients, mostly actual almonds, are present. It has no added sugar because it is naturally flavored and sweetened with sugar and stevia. It is particularly excellent for those on a low-carb diet because each dish only has 14 grams of carbohydrates.

5. Three Wishes Cinnamon has 120 calories, 2 g of total fat (0 g of saturated fat), 18 g of carbohydrates (3 g of fiber, 3 g sugar), and 8 g of protein per serving (about 1/4 cup).

According to Nedeff, “Three Wishes cereal is very low in added sugar, rich in protein, and has a respectable quantity of fiber.”

“As their tastes don’t contain those components, it’s a fantastic option for people who need a gluten-free or vegan option as well as for those who have a food allergy to maize, soy, or peanuts. The cereal has a fantastic texture and their flavors are delectable. There isn’t the typical gritty aftertaste associated with high-protein foods.”

Monk fruit, a naturally occurring plant sugar that has no calories or added sugar, is used to sweeten Three Wishes together with a small amount of cane sugar.

6. Nutritional information for Kashi GO Honey Almond Flax Crunch per serving (34 cup): 200 calories, 5 total fat (0.5 g saturated fat), 35 g carbohydrates (8 g fiber, 10 g sugar), and 9 g protein

Burkholder claims that each serving of Kashi GO Honey Almond Flax Crunch contains a staggering 8 grams of fiber in addition to 9 grams of protein.

“Kashi GO Crunch also has 4.5 grams of heart-healthy unsaturated fats as an added bonus. I adore this cereal because you can purchase it without placing an order at any grocery shop.”

Because Kashi offers such a wide array of flavors and textures, Nedeff explains, “I love giving Kashi cereal to patients.” Although the sugar content is slightly higher than that of some of the other cereals with comparable levels of protein, the balance of protein and fiber will help prevent excessive blood sugar increases.

7. Clif Chocolate and Peanut Butter Cereal

information on nutrition per serving (3/4 cup): 250 calories, 8 fat grams (2 of which are saturated), 38 carbohydrates (8 of which are fiber), 6 sugar grams, and 8 protein grams. The well-known protein energy bar company Clif also produces filling cereals! In actuality, Clif’s cereal has 40% less sugar than comparable top brands. Additionally, it has a wonderful chocolatey peanut butter flavor and 8 grams of fiber and protein per serving, which will keep you feeling full for hours.

It is created with organic grains, granola, real peanut butter, and seeds like flax and pumpkin, all of which are rich in fiber and healthy fats. A crunchy cereal that can help you get through the day is the ultimate result.

How to Make Healthy Cereal Choices

The following standards should be met by brands when choosing among the many cereal varieties available:

1. Sugar-Free

Many types of breakfast cereal are overly sweet, which can cause blood sugar to surge and cause energy dumps shortly after eating.

To assist maintain steady energy levels and to promote your overall health, try to select cereals with 10 grams or less of added sugar per serving by adhering to the American Heart Association’s suggested added sugar guidelines.

2. Fiber-rich

In addition to supporting gut health, promoting regular bowel movements, balancing blood sugar, and aiding in weight management, fiber is a form of complex carbohydrate.

To help you achieve your daily needs, look for cereals that have 3 grams or more of fiber per serving or more. If your cereal is lacking in fiber, try topping your bowl with chia seeds, hemp seeds, or ground flax.

3. a lot of protein

A cereal is deemed to be high-protein if it has at least 8 grams of protein per serving. This will help you feel full and balance your blood sugar.

4. Clearly Listed Ingredients

Look for cereals that primarily contain recognized, natural foods and don’t have a big list of artificial or preservative-filled ingredients.

Regular cereals, which are not advertised or produced especially to be high in protein, can nevertheless make a fantastic breakfast. You may simply increase the protein value of your breakfast or snack by adding flax or chia seeds, almonds, and naturally high-protein milk, like cow, soy, or pea protein milk, to your cereal.