Healthiest Cereals to Start Your Morning

Cereal is a quick and affordable way to start the day. Usually enjoyed with milk, cereal is made from grains such as oats, rice and wheat. They provide a convenient source of energy and essential vitamins and minerals.

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

Grains with a higher sugar content also generally contain less fiber. Many people in the United States do not consume enough fiber, a nutrient that can reduce the risk of heart disease and type 2 diabetes.

Choosing a whole-grain, high-fiber breakfast cereal with minimal added sugar can help you start your day full of energy and support your overall health.

Muesli is a traditional European breakfast cereal made with oats, nuts, seedsand dried fruit. Unlike granola, it does not contain any ingredients that bind it together. It also offers more variety than regular oats. To enjoy it, pour the muesli into a bowl with milk or soak it overnight with equal parts milk in a jar to soften it.

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

Oats are rich in beta-glucan, a fiber that helps lower cholesterol and control blood sugar levels. They also provide health-protecting antioxidants and nutrients such as vitamins, minerals and proteins.

Oatmeal is made by cooking oats with a liquid such as water or milk. One cup of fortified instant oatmeal cooked with water provides 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 wheat: the bran, the germ and the endosperm. Sprouted grains are produced by allowing the grains to germinate (grow) and stopping the growth process after initial germination. This method helps maximize the grain’s nutrients and bioavailability, meaning the nutrients are more easily absorbed and used by your body.

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

Grape Nuts cereal does not contain grapes or nuts, although it has a nutty flavor. The grains are made from whole wheat and barley. The name may come from the “grape sugar” the maker thought formed during baking or because the grain resembles grape seeds.

Grape nuts are nutritious, providing about 7 grams of protein and 8 grams of fiber per half cup. They are also rich in vitamins and minerals. Half a cup also contains about 16 milligrams of iron (90% of the RDI), 72 milligrams magnesium (17% of the RDI) and 332 micrograms of folic acid (83% of the RDA).

Quinoa is small in size but packed with antioxidants and nutrients. Studies suggest it may help fight diseases such as 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 varieties include einkorn, emmer (farro), Kamut, fonio and spelt, while other ancient grains include sorghumteff, millet, quinoa and amaranth.

Compared to refined grain products such as white bread, ancient grains are richer in nutrients and often require fewer pesticides and fertilizers and less irrigation, appealing to environmentally conscious consumers.

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

Shredded wheat is made from whole wheat, shaped into bite-sized rectangles or squares. Plain shredded wheat differs from the matte versions, which contain added sugar.

A one-cup serving contains approximately 172 calories, 6 grams of protein and 6 grams of fiber, which contribute to long-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 grains are heated to puff them up, creating a light, gluten-free cereal option.

Although it doesn’t contain as much fiber or protein as other grains, puffed brown rice is low in calories, with less than 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 such as 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 portion also provides 8.4 milligrams of iron (47% of the RDA), 336 micrograms folic acid (84% of the RDA) and more than 30% of the RDA for vitamins B1, B2, B3 and B6.

Despite its name, buckwheat contains no wheat. Like quinoa, it is a pseudocereal and is not part of the Poaceae family, which includes grains such as barley, rice and wheat. Buckwheat is used in the same way as these grains because of its nutritional profile.

Buckwheat is naturally gluten-free and provides all nine essential amino acids (protein building blocks). It also provides fiber, B vitamins and minerals such as magnesium and copper. You can cook buckwheat flakes like oatmeal or look for a ready-made 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 is rich in phenolic compounds, antioxidants found in plant foods.

Although it contains less protein and fiber than some grains, puffed millet is one low-calorie food for just 74 per one cup serving. If you’re looking for a light, crunchy breakfast cereal that you can pair with higher-calorie foods like nuts, puffed millet is a good option.

Kamut flakes (Khorasan wheat) are a great alternative to oat flakes and can be cooked in the same way. As an ancient grain and wheat, Kamut offers more protein than regular wheat.

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

Wheat cream is prepared by cooking ground wheat with water or milk until thick. Although cream of wheat contains less fiber than some other grains, it is often fortified with essential nutrients such as iron and B vitamins.

One cooked cup of instant cream of wheat provides approximately 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 RDI). It also contains about 4 grams of protein per serving.

Barley is a gluten-containing grain that is rich in beta-glucan, making it useful 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 groats can be used as a hot breakfast cereal or as a substitute for corn grits. Half a cup of barley flakes provides about 6 grams of fiber (21% of the RDA) and 6 grams of protein, along with manganese, selenium and vitamin B3.

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

When selecting granola, it is 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 breakfast cereals, consider the fiber and sugar content. Aim for grains that contain 5 grams or more of fiber and 5% or less of the Daily Value (DV) for added sugars per serving.

Look for grains that contain simple ingredients and list whole grains first on the ingredients list. Grains can vary greatly in calorie count, so pay attention to calories and portion sizes, especially if you’re watching your calorie intake.

Many grains are fortified with nutrients. If a grain provides 20% or more of the RDA for certain nutrients, it has a high nutrient content.

Whether you choose hot versus cold cereal or gluten-containing versus gluten-free cereal, there are ways to add more nutrition to your bowl. This is true even if you prefer grains with a higher sugar content, as long as you don’t let sugary grains be the main ingredient.

Here are some easy ways to make your breakfast cereal more nutritious:

• Natural sweetening: Add fruits such as berries, banana slices or chopped apples to your cereal. These improve taste, boost fiber and provide essential nutrients such as potassium, folic acid and vitamin C.
• Add crunch and healthy fats: Add nuts or seeds for extra crunch. They contribute healthy fats that support heart health and increase the protein content of your cereal.
• Increase protein with milk: Combine your breakfast cereal with protein milk optionssuch as cow, 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 extra boost.
• Spread your yogurt: Use your breakfast cereal or granola as a topping for Greek yogurt, which is rich in protein.

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

Look for cereals with simple ingredients and whole grains to meet your fiber needs. Some popular options include granola, oatmeal, quinoa flakes and puffed brown rice. You can also improve the taste and nutrition of your cereal by adding beneficial ingredients such as fruit and seeds.