If you are going to eat cereal in the morning then don’t start your day off with a bad choice! Eating high sugar cereals in the morning can make you feel sluggish and tired! Here is a list of cereals for you to evaluate. REMEMBER, you are looking for low calorie, HIGH fiber, HIGH to moderate protein. Stay FAR AWAY from cereals that have added sugars.
The cereals marked with an * have added high fructose corn syrup, or regular corn syrup. These are the nutritional facts for 1 cup of cereal.
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| Cereal | Calories | Total Fat (g) | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) |
| **All-Bran | 190 | 2 | 46 | 20 | 12 | 8 |
| **Apple Jacks | 120 | .5 | 28 | 1 | 15 | 1 |
| Barbara’s Organic O’s (Apple Cinnamon) |
160 | 2 | 32 | 2.7 | 14.7 | 4 |
| Barbara’s Shredded Oats | 176 | 2 | 36.8 | 4 | 9.6 | 4.8 |
| Barbara’s Ultima | 180 | 2 | 48 | 16 | 10 | 6 |
| Barbara’s Wild Puffs (Cocoa) | 110 | 1 | 25 | 1 | 9 | 2 |
| Cheerios | 100 | 2 | 20 | 3 | 1 | 3 |
| Cheerios (Honey Nut) | 112 | 1.2 | 24 | 1.8 | 10.5 | 2.7 |
| Cheerios (Multi Grain) | 110 | 1 | 23 | 3 | 6 | 2 |
| Chex (Multi-Bran) | 213.3 | 2 | 52 | 8 | 13.3 | 4 |
| Fiber One | 118 | 1.6 | 48.6 | 28.8 | 0 | 4.8 |
| Kashi Go Lean | 140 | 1 | 30 | 10 | 6 | 13 |
| Kashi Go Lean Crunch | 200 | 5 | 34 | 8 | 12 | 9 |
| Kashi Puffs | 70 | .5 | 15 | 1 | 0 | 2 |
| Kellogg’s Mini Wheats (unfrosted) | 200 | 1.5 | 46 | 6 | 1 | 6 |
| **Kellogg’s Raisin Bran | 190 | 1.5 | 45 | 7 | 19 | 5 |
| **Kellogg’s Rice Krispies | 96 | 0 | 20.7 | 0 | 2.4 | 1.6 |
| Nature’s Path Corn Flakes | 146.7 | 1.3 | 32 | 2.7 | 4 | 2.7 |
| Nature’s Path Crispy Rice | 146.7 | 2 | 32 | 2.7 | 4 | 2.7 |
| Nature’s Path Optimum Power | 210 | 2.5 | 40 | 10 | 12 | 8 |
| Nature’s Path Panda Puffs | 173.3 | 3.3 | 32 | 2.7 | 9.3 | 4 |
| Puffins | 120 | 1.3 | 30.7 | 6.7 | 6.7 | 2.7 |
| **Special K | 120 | .5 | 22 | less than 1 | 4 | 7 |
| **Special K Red Berries | 110 | 0 | 25 | 1 | 10 | 3 |
| **Total | 133.3 | .67 | 30.7 | 4 | 6.7 | 2.7 |
| **Total Raisin Bran | 160 | 1 | 40 | 5 | 17 | 3 |
| **Wheaties | 133.3 | .67 | 29.3 | 4 | 5.3 |
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Who would have thought that so many “healthy”cereals actually add sugar to them??? This isn’t a new phenomenon, fast food chains are notorious for adding sugar to fries and breads to make you crave their products! I was once told that breakfast wasn’t just the “most important” meal of the day but also, the meal that forms your whole day. Meaning, the first thing you eat and drink in the morning sets the tone for your whole day. If you start your day out drinking diet soda and eating pop tarts …. chances are you will continue to drink artificial drinks and eat sugar all day long! If you don’t believe me then think back to a day when you were running late….. you probably didn’t eat the best thing for breakfast. Now think about all the meals that followed that one…. they were all bad right!? Don’t take what you eat for breakfast lightly! Make sure you have plenty of healthy choices in your kitchen… even if you are on the go.
Adria Ali
Queenangel says