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The healthiest 10 breakfast cereals

According to an expert nutritionist these are the 10 Healthiest Breakfast Cereals you can eat.

1. Kashi GoLean: Kellogg's now owns Kashi, and it worries me that they’re now offering “crunchy” versions of my favorite cereal. “Crunchy” is code for “added sugar and fat,” but the original version of GoLean has only five grams of sugar per serving and is a mix of “crunchy fiber twigs, crispy soy protein grahams, and honey-toasted Seven Whole Grains & Sesame puffs.” Love those twigs and sticks!

2. All-Bran Bran Buds: Another Kellogg’s original, Bran Buds contain psyllium, a natural fiber, and are low in sugar, fat and calories. It is the only “bran” cereal besides Fiber One that really stands up in milk. I like these little nuggets, and I mix them with a flaky cereal like Product 19 or Total for added crunch.

3. Product 19: Kellogg’s flaky fat-free corn cereal, this is low in sugar (four grams) and provides 100% of the Daily Value (for a 2000 calorie diet) for all B vitamins, vitamins E and C, plus 15% of vitamin A and 10% of vitamin D. It even has four grams of fiber per serving, and only 100 calories. I hate that the Nutrition Facts panel shows a cup of cereal with only a half cup fat free milk: add a whole cup on your way to three servings of nonfat dairy daily. --- more »

4. Barbara's Shredded Spoonfuls: I like Barbara’s Cereals: not only are they very tasty, they contain NO artificial colors, flavors, preservatives, refined white sugar or hydrogenated oils. I especially like the texture and shape of the Shredded Spoonfuls. Eat them with some fresh strawberries and fat free milk. They contain only 120 calories per cup, are lower in sodium than most cereals (200 milligrams per cup) and provide four grams of fiber with only five grams of sugar.

5. Cheerios: Stick with the original: General Mills’ original toasted whole oat flour “O’s” cereal, since new versions are candied up with sugar and calories. They hold only 110 calories per cup, no sat fat and four grams of fiber with six grams of sugar -- and the sodium is a reasonable 210 milligrams.

6. Kellogg’s Complete Oat Bran Flakes: I like this flaky cereal because it’s low in fat and calories and has a lot of “oaty” flavor. It’s low in sodium (120 milligrams), fairly low in sugar (six grams) and has four grams of fiber. This or the wheat bran flakes varieties are usually available when I go to business breakfasts.

7. Post’s Grape Nuts: Although Grape Nuts are high in sodium (360 milligrams) a little of this low fat and low sugar cereal goes a long way and they are delightfully crunchy and nutty. Since this cereal is dense in calories (and weighs more per cup than flaked cereal), the serving size is about 1/3 cup instead of one cup. I add them to a flaked cereal -- just a couple of tablespoons -- for the crunch.

8. Health Valley Organic Oat Bran Flakes: Health Valley Cereals, like Barbara’s Cereals, are made from organically grown grains, and contain no artificial colors, flavors or preservatives. They are delicious too. You can find Health Valley at many major grocery chains, as well as all natural foods sores. The oat bran flakes have a particularly nice nutty flavor, zero grams of fat, and only 15 milligrams of sodium. Add four grams of fiber and only four of sugar, and these organic flakes are a winner.

9. When is cereal a great snack? When you try Nabisco’s Shredded Wheat ‘n Bran 100% Natural Whole Wheat MiniWheats. I love to eat these as a snack: they’re portable, crunchy and really satisfying. Fiber-rich (eight grams per serving), Shredded Wheat has been around for a while -- a long while -- so ignore all the sugar coated and fat laden versions and reach for the unadulterated bite-sized varieties, with no added sugar or sodium. They’re the best.

10. General Mills' Total Whole Grain: Forget the sugar-coated version; original Total, like Product 19, is a good breakfast cereal for people who want to make sure they get 100% of their B vitamins, and other important vitamins each day, along with some fiber and minerals too. Although the sweetened versions appear to be taking over the aisle, be smart and stay with the tried-and-true nutrition.

eDiets Chief Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.