If you like to grab a bowl of cereal to kick off your morning—or as a convenient snack throughout the day—it's important to be mindful of what you're actually eating. While cereal can be a quick and tasty option, not all cereals are created equal when it comes to health. In fact, many popular cereals may be much less healthy than you realize due to their high sugar content and lack of nutritional value. But how do you know which ones to avoid?
When evaluating cereals, a few key factors can help determine whether your box of grains is a healthy choice. One key indicator of a healthy cereal is its sugar content. Danielle McAvoy, RD, tells Eat This, Not That!, "Sugar should never be the first or second ingredient listed. A cereal with more than 7 grams of sugar per serving, especially added sugar, is not a very healthy breakfast food."
Additionally, McAvoy advises looking for cereals with at least 4 grams of fiber per serving, made from whole grains rather than refined grains. "Cereal made with refined grains rather than whole grains will have less fiber, so look for whole grains in the ingredient list," she says.
She also cautions against cereals with additives like oils, preservatives, and artificial colors, which can diminish the nutritional value.
Boo Berry
CALORIES: 160
FAT: 4.5 g (Saturated Fat: 1 g)
SODIUM: 190 mg
CARBS: 35 g (Fiber: 2 g, Sugar: 11 g)
PROTEIN: 2 g
Boo Berry Cereal might be an adorable purchase, especially around Halloween, but it may be best to leave this breakfast food on the shelf. It has 11 grams of added sugars per serving, with only 2 grams of fiber and 2 grams of protein, meaning there's nothing here to keep you full.
Franken Berry
CALORIES: 160
FAT: 1.5 g (Saturated Fat: 0 g)
SODIUM: 190 mg
CARBS: 35 g (Fiber: 2 g, Sugar: 11 g)
PROTEIN: 2 g
If the name Franken Berry isn't enough to scare you off, the sugar content may do the trick. With 11 grams of sugar per serving, this cereal may be a decent choice for a monster, but you deserve something better for your body.
Cookie Crisp
CALORIES: 140
FAT: 2 g (Saturated Fat: 0 g)
SODIUM: 190 mg
CARBS: 31 g (Fiber: 2 g, Sugar: 12 g)
PROTEIN: 2 g
Cookie Crisp is another cereal that Kiran Campbell, RD advises against eating on a regular basis due to the amount of sugar that's used and the fact that it doesn't offer much fiber. That's surely why, in the way that you might save cookies for an occasional snack or dessert, you may want to do the same with Cookie Crisp.
Lucky Charms
CALORIES: 140
FAT: 1.5 g (Saturated Fat: 0 g)
SODIUM: 220 mg
CARBS: 30 g (Fiber: 2 g, Sugar: 12 g)
PROTEIN: 3 g
If you're a fan of Lucky Charms, then you might be aware that it now comes in a variety of options such as Chocolate Lucky Charms, Lucky Charms S'mores, and Lucky Charms Marshmallow Clusters. Although each has its own specific nutritional content, they all contain "high sugar content and artificial flavorings," according to Nanavati. It's also a kind of cereal that Campbell suggests taking off of your grocery list if you would rather have something that benefits your health.
Honey Nut Cheerios
CALORIES: 140
FAT: 2 g (Saturated Fat: 0 g)
SODIUM: 210 mg
CARBS: 30 g (Fiber: 3 g, Sugar: 12 g)
PROTEIN: 3 g
Honey? Nuts? Yum! In fact, Honey Nut Cheerios uses real honey with natural almond flavor to create the taste you may have savored since childhood. Unfortunately, that sweetness comes with 12 grams of sugar in each serving, as well as 210 milligrams of sodium, which is definitely a sour note.
Fruit Loops
CALORIES: 150
FAT: 1.5 g (Saturated Fat: 0.5 g)
SODIUM: 210 mg
CARBS: 34 g (Fiber: 2 g, Sugar: 12 g)
PROTEIN: 2 g
Kellogg's Fruit Loops may be a beloved classic, but it's a cereal that uses potentially problematic ingredients. This includes butylated hydroxytoluene (BHT), which is a food preservative that General Mills removed from their cereals back in 2015 due to a stir caused by the fact that BHT had been connected to cancer in rodent studies. Fruit Loops also uses artificial colors to achieve their vibrant shades, such as red 40, yellow 5, blue 1, and yellow 6, which may not be ingredients health-conscious consumers want to see in their cereal.
Fruity Pebbles
CALORIES: 150
FAT: 1.5 g (Saturated Fat: 0 g)
SODIUM: 190 mg
CARBS: 31 g (Fiber: 0 g, Sugar: 12 g)
PROTEIN: 1 g
Fruity Pebbles is a cereal that uses a range of dyes for the colors and both BHT and BHA (beta hydroxy acids). The latter is another form of food preservative, which is why Campbell adds Fruity Pebbles to her list of less-than-ideal cereal options.
Count Chocula
CALORIES: 140
FAT: 1.5 g (Saturated Fat: 0 g)
SODIUM: 170 mg
CARBS: 31 g (Fiber: 2 g, Sugar: 12 g)
PROTEIN: 2 g
Count Chocula may sound like it's the kind of cereal that will take a bite out of you, but keep in mind that it's not something that you should be taking a bite of every morning. High in sugar and sodium, it doesn't offer you much else, especially when it comes to beneficial nutrients.
Frosted Flakes
CALORIES: 130
FAT: 0 g (Saturated Fat: 0 g)
SODIUM: 190 mg
CARBS: 33 g (Fiber: 1 g, Sugar: 12 g)
PROTEIN: 2 g
Frosted Flakes boasts a sweet coating that gives it both its name and its taste. As you might expect, it also means there's more sugar than other cereal options. For instance, while a serving of Corn Flakes has 4 grams of sugar, a bowl of Frosted Flakes has 12 grams of sugar.
Trix
CALORIES: 160
FAT: 2 g (Saturated Fat: 0 g)
SODIUM: 180 mg
CARBS: 33 g (Fiber: 1 g, Sugar: 12 g)
PROTEIN: 2 g
Silly rabbits may appreciate Trix. However, according to Campbell, you might want to leave them to the cartoon characters. In order to come up with their fruity taste, this cereal uses 10 grams of sugar and artificial flavors. It also uses a number of artificial colors to achieve its signature shades. In fact, there are so many that they don't list them all on the side of the box but merely note that along with red 40, yellow 6, and blue 1, there is "other color added."
Cinnamon Toast Crunch
CALORIES: 170
FAT: 4 g (Saturated Fat: 0.5 g)
SODIUM: 230 mg
CARBS: 33 g (Fiber: 3 g, Sugar: 12 g)
PROTEIN: 2 g
When you pour yourself a bowl of Cinnamon Toast Crunch, you'll end up eating little squares that are dusted with a sweet flavor. Granted, you'll also be consuming sugar, fructose, dextrose, and BHT, as well as maltodextrin, which has been connected to allergic reactions, gut issues, and weight gain.
Cocoa Pebbles
CALORIES: 140
FAT: 1.5 g (Saturated Fat: 0 g)
SODIUM: 220 mg
CARBS: 31 g (Fiber: <1 g, Sugar: 12 g)
PROTEIN: 2 g
Flintstones-fronted Cocoa Pebbles are a safe choice for anyone who needs to eat gluten-free food. Granted, if you choose this as your breakfast, then you have to ignore the fact that it also has 12 grams of sugar and 220 milligrams of sodium. On top of that, although it doesn't have BHA like Fruity Pebbles, it does have BHT. That means instead of yabba, dabba, do, we have to say yabba, dabba, don't!
Reese's Puffs
CALORIES: 160
FAT: 4.5 g (Saturated Fat: 0.5 g)
SODIUM: 220 mg
CARBS: 30 g (Fiber: 2 g, Sugar: 12 g)
PROTEIN: 3 g
You'll be adding 9 grams of sugar to your meal every time you sit down for a serving of Reese's Puffs. A cereal that Campbell doesn't recommend, you might also want to consider the fact that out of 120 calories in each serving, 30 of those calories come from fat.
Cocoa Krispies
CALORIES: 160
FAT: 1 g (Saturated Fat: 0.5 g)
SODIUM: 125 mg
CARBS: 36 g (Fiber: 0 g, Sugar: 13 g)
PROTEIN: 2 g
Cocoa Krispies might seem like a slightly sweeter version of Rice Crispies, however, the chocolatey version snap, crackle, and pops the number of calories up significantly. While the classic option contains 4 grams of sugar per serving, the cocoa variation has an additional 9 grams.
Apple Jacks
CALORIES: 150
FAT: 1.5 g (Saturated Fat: 0.5 g)
SODIUM: 210 mg
CARBS: 34 g (Fiber: 2 g, Sugar: 13 g)
PROTEIN: 2 g
Apples and cinnamon are a delightfully delicious combination, and when it comes to Apple Jacks, Kellogg's uses three different grains and claims that this cereal is "an excellent source of 8 vitamins and minerals." However, Krutika Nanavati RD, registered dietitian and nutritionist practicing in New Zealand and a medical advisor at Clinicspots, brings up the fact that it also relies on artificial flavoring along with 13 grams of sugar and 210 milligrams of sodium.
Chips Ahoy! Cereal
CALORIES: 150
FAT: 2.5 g (Saturated Fat: 0 g)
SODIUM: 160 mg
CARBS: 32 g (Fiber: 1 g, Sugar: 14 g)
PROTEIN: 1 g
If you love Chips Ahoy! cookies, then you might also adore the cereal version of this tasty treat. Using "cookie bits" and cocoa to achieve the desired crunch and sweet flavor, it unfortunately also includes 11 grams of sugar and caramel color, but only 1 gram of fiber.
Cocoa Puffs
CALORIES: 175
FAT: 3.3 g (Saturated Fat: 1.7 g)
SODIUM: 300 mg
CARBS: 28.7 g (Fiber: 2.2 g, Sugar: 14.3 g)
PROTEIN: 6.6 g
If you go cuckoo for Cocoa Puffs, you might want to start redirecting that enthusiasm toward another cereal option. This will help you cut out the 14 grams of sugar and 300 milligrams of sodium that you can find in every serving.
Kellogg's Krave
CALORIES: 170
FAT: 4.5 g (Saturated Fat: 1 g)
SODIUM: 140 mg
CARBS: 32 g (Fiber: 2 g, Sugar: 15 g)
PROTEIN: 3 g
When you're craving cereal, you might want to grab something other than Kellogg's Krave. Although it promises to "satisfy your inner chocovore" with a chocolate center inside of a crunchy exterior, it won't satisfy your nutritional needs. While noting that it "has sugar and soybean oil listed as the first ingredients, as well as palm oil and brown sugar syrup," McAvoy points out that "it has 15 grams sugar per serving and only 2 grams of fiber."
Corn Pops
CALORIES: 150
FAT: 0 g (Saturated Fat: 0 g)
SODIUM: 160 mg
CARBS: 36 g (Fiber: 0 g, Sugar: 15 g)
PROTEIN: 2 g
Corn Pops are both tasty and fun thanks to the fact that they, well, pop in your mouth. Unfortunately, that's not enough of a reason to overlook the fact that the cereal also contains an unhealthy amount of sugar per serving. Beyond that, it owes its color to annatto extract, which has been linked to allergic reactions such as hives and swelling, as well as anaphylaxis.
Cap'n Crunch
CALORIES: 150
FAT: 2 g (Saturated Fat: 1 g)
SODIUM: 290 mg
CARBS: 33 g (Fiber: <1 g, Sugar: 16 g)
PROTEIN: 2 g
Along with listing both sugar and brown sugar among its primary ingredients, Cap'n Crunch uses dyes to achieve its treasure-worthy golden color such as yellow 5 and yellow 6. That's not to mention the use of BHT, too.
Post Oreo O's
CALORIES: 160
FAT: 2 g (Saturated Fat: 0 g)
SODIUM: 210 mg
CARBS: 34 g (Fiber: 1 g, Sugar: 17 g)
PROTEIN: 1 g
"Post Oreo O's have 17 grams of sugar per serving and only 1 gram of fiber," says McAvoy, while pointing out that this is one particular option that definitely isn't ideal when it comes to what it might offer you health-wise. Beyond that, McAvoy notes that "Sugar is the second ingredient listed, followed by various refined oils, artificial flavors, and titanium dioxide" which isn't exactly the kind of combination you want in a cereal.
Honey Maid S'mores Cereal
CALORIES: 160
FAT: 3.5 g (Saturated Fat: 0 g)
SODIUM: 270 mg
CARBS: 33 g (Fiber: <1 g, Sugar: 17 g)
PROTEIN: 1 g
Sure, the idea of enjoying s'mores for breakfast might sound like a dream come true, but before you get too cozy with this campfire classic, remember that each serving of Honey Maid S'mores Cereal packs a whopping 17 grams of sugar.
Cap'n Crunch Crunch Berries
CALORIES: 160
FAT: 2 g (Saturated Fat: 1 g)
SODIUM: 290 mg
CARBS: 34 g (Fiber: <1 g, Sugar: 17 g)
PROTEIN: 2 g
Cap'n Crunch Crunch Berries may take you on a colorful voyage of fruity fun, but beware—this sugary ship is loaded with 17 grams of sugar per serving. Artificial ingredients like Red 40, Yellow 5, and Blue 1 make this breakfast treat even more of a shipwreck for your health.
Honey Smacks
CALORIES: 130
FAT: 0.5 g (Saturated Fat: 0 g)
SODIUM: 45 mg
CARBS: 32 g (Fiber: 2 g, Sugar: 18 g)
PROTEIN: 2 g
Honey Smacks used to be known as Sugar Smacks, and although the product may have changed its name, it still lives up to its former moniker. That's because each serving contains 18 grams of sugar per serving, which Nanavati points out is undeniably a "high sugar content."
Raisin Bran Crunch
CALORIES: 190
FAT: 1 g (Saturated Fat: 0 g)
SODIUM: 200 mg
CARBS: 46 g (Fiber: 4 g, Sugar: 19 g)
PROTEIN: 4 g
Kellogg's Raisin Bran Crunch might seem like a healthy choice with its 4 grams of fiber and 4 grams of protein per serving, but don't let that fool you. This cereal packs a whopping 19 grams of sugar into each bowl, and sugar is the second ingredient. While only 13 grams of that are "added" sugars, with the other 6 grams naturally coming from the raisins, that's still a lot of sugar to start your day with. To put it into perspective, you're consuming nearly the same amount of sugar as a Snickers bar in just one serving.
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