When it comes to eating breakfast during the week, I need something quick yet nutritious, so cereal is a popular choice. It amazes me how many different kinds of cereal there are out there, and how much they differ nutritionally. Want to see how they compare nutritionally? Then read more
This is the nutritional info for one cup of cereal. The ** before the name indicates that the cereal contains high fructose corn syrup or regular corn syrup.
| 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 | 190 | 3 | 36 | 8 | 13 | 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 | 4 |
I included the nutritional info for cereals you'd find at mainstream grocery stores and health food stores. The ones that sound healthy often contain high amounts of sugar because of the corn syrup, so be sure to read through the list of ingredients to make sure the cereal you choose is made with mostly whole grains. I always shoot for the ones that have the least amount of ingredients, the ones made with whole grains, and the ones with high amounts of fiber.
Fit's Tips: When comparing cereals on your own, check the serving sizes. Although the info above is based on one cup servings, cereal serving sizes tend to range from 1/2 a cup to 1 1/4 cup. So you may think a cereal is low in calories, but the serving size may be small.
3.1 Phillip Lim
Pedro Garcia
Rocket Dog
Wow thanks Fit! This is helpful
1i've actually gotten back into plain ol' cheerios lately, with a sliced banana & some skim or light silk.
but more often, i do the oatmeal breakfast, but sometimes i prefer a quick cold cereal option one day a week. thanks for the info, helps to reinforce that some of those "sounding good" options are far from it!
2i love love love fiber one honey clusters. it does have 6g sugar per serving, but i'm willing to take the glucose to get over half my fiber intake for the day. i also usually pop a fiber one bar as my afternoon snack to supplement my veggie fiber at dindin.
3I like cereal sometimes as a snack (favorite is Post Raisin Bran - for some reason that brand tastes best to me) but it just doesn't fill me up for a meal. But, hot cereal is great for breakfast. Currently I'm loving this one called "Bear Mush" by Arrowhead Mills. They have another one called "Rice & Shine." Or sometimes I'll make oatmeal (Quaker long-cooking oats) in the rice cooker. My cooker has an advance setting so I can program it to wake up to oatmeal ready to eat in the AM.
4it's funny that all the cereals pictured (except the puffins) are the cereals that i eat on a daily basis...i eat a lot of cereal Also i dont eat normal fiber one because the honey clusters are just SOOOOO much better.
I like my cereal with vanilla soy milk because then it tastes like dessert
i think i could eat cereal all day, everyday...it is glorious
5I eat Kashi Go Lean every day! its great!
6wow! thats weird.
i live in mozambique, and the cereal we get here is from south africa.
7i always buy the all bran cereal (its made in south africa) from kellogs and the nutrition info says that 1 cup has 120 calories, 20 g of carbs and 16 g of fiber.
Is it because they make the cereal differently or are they tricking the buyer?
...now is it just me or are the americans going overboard with adding extra calories to their all bran?
8Oh, cereal, how I love you so. In the summer, my fave go-to quickie dinner is a huge bowl of cold cereal (1 and 1/4 cups? Please...3!) I like to mix brands together - some Honey Bunches of Oats, All-Bran with Strawberries, and Kashi. Slice a banana on top and try to carry it to the couch with sloshing milk all over. Yum.
9When it's not freeeezing out, I love all the Kashi cereals and Honey Nut Cheerios
But in the winter, I like waking up with oatmeal.
10Mmmmm, plain old Cheerios for me. I was surprised to see that Special K had high fructose in it.
11I love Cheerios and unfrosted Mini Wheats. I eat a bowl of cereal at least once a day otherwise I feel like I am starving!
12I like how it's usually how many calories per 100g that is measured here. That way you have something to relate to, when it comes to comparison, instead of serving-size, which may vary from product to product.
13Cereal is my favorite after dinner snack or breakfast on the weekends. During the week I eat a Kashi bar for breakfast.
14Thanks for the information, I am always looking for something new to try. And I read nutrition labels all the time, but it's hard to remember everything you read. I shall print this list out!
15I love kashi go lean crunch... double the sugar of regular though!! At least it has lots of fiber and protein... and sooo filling!!
16I eat Fiber One all the time!
A serving size is 1/2 cup.
60 calories, 1 gram of fat, 14 grams of fiber and no sugar!
That's 57% of your fiber in one serving!
(I use fat free milk and it's very filling)
17I love Kashi Go Lean, but now I think I will have to try Puffins too.
18I usually eat kashi go lean crunch...I think I will switch to go lean (which is also good) cause it has a slight advantage. I also recently tried puffins..yummmy...
19Fiber One topped with banana slices and fat free milk is my morning breakfast on weekdays. Keeps me going until lunch.
20How about Quaker Crunchy Corn Bran? 90 Calories, 1g fat, 5g fiber. Tastes like Kix, but better for you.
21i'm kind of a special k with strawberries wh*re lol. it has enough sugar to calm my sweet tooth for the day and the serving size is decent (one cup.) when i'm watching my sugar intake i like to mix plain special k with the strawberries one. probably not the best in the world but it works for me!
22Is that Fiber One cereal info right?? 28 grams of fiber in ONE cup of Fiber One??? That can't be right?
Also, I can't believe raisin bran has HFCS in it. I always thought that was the healthiest cereal. I have my Kashi GoLean every morning.
23pretty sure the special k with red berries is 110 calories per 3/4 cup.....or at least that's what it says on my box. mind you, i live in Canada, so maybe we get "special" special k
24Cheerios are my favorite cold cereal.
I love Fiber One also, but I can't handle a whole serving (which is only 1/2 cup!) because its just too much fiber at once. It probably doesn't help that i eat it RIGHT before bed...the next morning I wake up with angrytummy.
25I like to put a 1/4 cup of it on some plain yogurt. yum!
PUFFINS!!! They are my favorite and newest addiction.
26thx fit...
27I'm a Cheerios girl. LOVE them.
My second favorite is Kashi Heart to Heart, with wild oats and blueberries. It's delicious.
28love the kashi go lean crunch.. top it with some fruit and milk and i'm good to go in the mornings.
29I love love love fiber one, sometimes I mix it with other cereal with a different texture like post wheat bran or kashi go lean crunch then top with berries or a banana, mmmm, delicious. I also put fiber one on top of lite and fit yogurt, both are only 60 cal a serving and it is such a filling and yummy snack.
30I love Brown Sugar and Maple Frosted mini wheats (The Archer Farms Target brand is the best and the cheapest). They have a good amount of fiber, no corn syrup and I don't mind the 6grams of sugar or whatever it is. They fill me up and don't make me gain weight. I'm 100 lbs and eat them practically every day.
31I used to love smart start- the one that advertises a healthy heart yet has partially hydrogenated oils !!! so i stopped eating it
32I am not lying here, dry cereal is my favorite food. I swear I could live off of different varieties of dry cereal. I eat it all day. I have stopped though recently b/c it is no good for you eating cereal all day. But.....i still have relapses. My favorite is Vanilla Almond Special K!
33i'm all about wheat chex with dried cranberries. yum!
34The cereal's I eat are: Kashi 7 Grains Honey Puffs & Uncle Sam Flax Seed cereal. I use soy milk and always add at least 2 types of fruit into the mix. It fills me up and gives me energy.
35I agree with you all! Cereal is the best
I wish I could make hot cereal some
mornings, but when you're up at 4 AM to make people's coffee you really just want something quick. I didn't realize how many people are lovers of my favorite Kashi GoLean Crunch, i'm addicted
to that stuff! It's sooo yummy and doesn't get soggy after its been in milk a few minutes like most other cereal. I have a huge bowl of it every morning... much more than 1 cup though,
probably closer to 3. It fills me up though! Thanks for this comparison Fit! I like that everything is evened out to the same serving size, makes it much easier to compare.
36I love cereal but I try to avoid high fructose corn syrup in cereal or anything else! Once you start looking, you realize how many thing it is in!
37Cheerios and Total for this girl...
38LOVE for Puffins! I just discovered last year and I still can't believe how good it is for you and still tastes so yummy. I also like Kashi Go Lean but have fallen hard for Puffins and their varieties.
39We like Kashi GO Lean cereal the best. Most days, we just eat old fashioned oatmeal with nuts and blueberries..cold cereal is if we are in a hurry.
40Holy Sh!t!!! Fiber One has 28 grams of fiber?! I'll DEFININTELY be going poop after THAT breakfast!
41I like a lot of these cereals. I tend to be boring and like plain cereal best, but I like using cereal and mixing it with other things, or vice versa. Lately, I have been mixing Kashi Go Lean with my yogurt - so delicious and really filling snack!
42don't forget to check sodium amounts also..
43I'm all about the Fiber One and Light Soy Milk, nothing better!
44I'm in Buenos Aires, Argentina right now and they don't really carry a wide variety of cereals (and all in the international food section because cereal for breakfast is definitely not an Argentine tradition), but I was happy when I found Quaker Oat Squares... topped with a banana or pear and some also hard to find soymilk and I'm good to go
45its really disturbing how much high fructose corn syrup is in everything here in the usa. even breads have HFCS in them! i moved here about 4 years ago from australia where usually only cane sugar is used to sweeten foods and beverages. i have also put on about 20 pounds since moving over here - not happy, especially considering i used to be very skinny when i lived in australia.
46im much more aware now of the foods i intake here. i bought a tae-bo dvd set too which i can barely get through at the moment, the work out is intense but i feel much better and ive already lost 5 pounds this month.
northcalgal...i agree with you 100000%. I have to watch every bite I eat overe here and when I am back home I eat normally(meaning more food than I eat here) and I loose weight...so odd and frustrating.
47wow! thanks for the list! I was just at the store yesterday wondering what cereal to get, turning over every box, probably looking like a fool! haha
48Wow, this is great information to know! Too bad that pretty much all the cereals they serve in the dining halls at university are terrible...It's all stuff like Lucky Charms and Fruit Loops.
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