In an article written by Shereen Lehman in Verywell.com, she says:
I checked out 17 major name brand breakfast cereals that I think would probably be the most appealing to grown-ups. I went with major name brands – General Mills, Kellogg’s and Post Cereals because they’re available in every grocery store. And of those 17, I picked what I think are the seven best.
I based my choices on the amount of sugar, sodium, fiber, protein and calories in one cup of dry cereal. I looked at the fat too, but they’ll all pretty low in fat except for one. Also, I looked at the first two ingredients listed on the labels. Some type of whole grain is a must-have.
Nutrition information is available for all the cereals at the brands’ websites. Or you can find them all at Calorie Count. I had to do a little math for some brands because they claim their serving size is 3/4 or 1/2 cup, and I wanted to compare the same volume for each cereal.
So, in no particular order, these are the seven major name brand cereals that I think are pretty good for you.
Post Shredded Wheat
Shredded wheat is the simplest of all the cereals. It’s nothing but wheat and a little bit of BHT as a preservative. It has no sodium and no sugar, which I like. I also like that one cup of Shredded Wheat has 6 grams fiber and 6 grams protein.
Calorie-wise it was about in the middle of the pack – with 170 calories.
General Mills Fiber One
I think breakfast time is good for getting more fiber, and one cup of Fiber One cereal has 28 grams of fiber. The original Fiber One has no sugar and 4 grams of protein. It’s on the lower end of calories, too, with 120 per one cup. Its first two ingredients are whole grain wheat and corn bran. It’s not the lowest in sodium – with 220 milligrams per cup. But it’s not high in sodium either.
Most people need more fiber but be careful if you want to switch to this brand from a lower-fiber cereal. You ought to start with half a cup (that’s the serving size on the box) and work your way up. That’s because your digestive tract may need a little time to get used to the extra fiber.
General Mills Cheerios
I know there are several varieties of Cheerios, but I’m only talking about the original version. One cup of Cheerios as only one gram of sugar, 3 grams of fiber, 3 grams of protein and only 100 calories. The first ingredient is whole grain oats and cornstarch. It also has 140 milligrams sodium per one-cup serving, so it’s excellent for a low-sodium diet.
General Mills Total
Total’s big thing is that it’s loaded with vitamins and minerals. I mean all of these cereals are fortified, but Total contains 100 percent of most of them. That’s good – but it doesn’t mean that it’s okay for the rest of your diet to suck. You still need plenty of healthy fruits and vegetables.
Total is good because it has 4 grams fiber, about 3 grams protein, and 133 calories. That’s pretty good sodium-wise, with 186 milligrams. It has a bit more sugar than I like – it’s listed as the second ingredient, after whole grain wheat, about 7 grams per cup of dry cereal. But I think it’s fine as long as you don’t add more sugar. But feel free to add berries and fruit for extra sweetness.
Post Honey Bunches of Oats
This one might be a surprise because it’s one of the sweeter cereals, but he,y not everyone wants something that tastes like cardboard every morning. But even though it’s sweet, the first two ingredients are corn and whole grain wheat (you’d be surprised how many cereals have sugar listed second).
It does have a little more sugar than I’d like – 8 grams per one cup of dry cereal, so I wouldn’t add any more sugar to a bowl. But it has almost 3 grams of fiber and 3 grams of protein. One cup has about 160 calories and 187 milligrams sodium – not bad.
General Mills Wheaties
Wheaties aren’t really a sweet cereal, but they do have a little sugar added. Still, with 133 calories, 253 milligrams sodium, 5 grams sugar, 4 grams fiber and 3 grams protein, it’s a solid choice for a healthy breakfast. The first two ingredients are whole grain wheat and sugar.
Wheaties is good when it’s topped with fruit or berries, along with your favorite type of milk. Maybe some whole grain toast and nut butter on the side.
General Mills Corn Chex
Corn Chex is another rather plain cereal, but it’s low in calories and sugar, so it makes the top seven. One cup has 120 calories, 220 milligrams sodium, 3 grams sugar, 2 grams fiber and 2 grams protein. The first two ingredients are whole grain corn and corn meal.
Since it’s low in sugar, you could add a little bit of regular sugar. But since it’s on the low side as far as fiber content, I think it should be served with a big helping of fresh fruit.