I grew up on mainstream cereals like Cocoa Puffs and Lucky Charms. I'm amazed I learned anything in school on a breakfast like that. As a label reader, I know they're made with tons of sugar, corn syrup, and enriched flour, so now I only buy healthy cereals made with whole grains.

Kashi and Barbara's are wonderful brands, and they make healthier versions of popular mainstream cereals. I wanted to see how they compared nutritionally. If you're curious too then read more.
| 3/4 cup of cereal | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) |
![]() Cap'n Crunch |
109 | 1.6 | 202 | 22.9 | .7 | 11.8 | 1.2 |
![]() Kashi Honey Sunshine |
100 | 1.5 | 135 | 25 | 6 | 6 | 2 |
| 3/4 cup of cereal | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) |
![]() Apple Cinnamon Cheerios |
120 | 1.5 | 120 | 25 | 1 | 13 | 2 |
![]() Barbara's Organic Apple Cinnamon O's |
120 | 1.5 | 85 | 24 | 2 | 11 | 3 |
| 3/4 cup of cereal | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) |
![]() Cocoa Puffs |
120 | 1.5 | 150 | 23 | 1 | 12 | 1 |
![]() Barbara's Organic Wild Puffs - Crunchy Cocoa |
120 | 1 | 80 | 25 | 3 | 7 | 2 |
| 3/4 cup of cereal | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) |
![]() Reese's Puffs |
120 | 3 | 180 | 22 | 1 | 12 | 2 |
EnviroKidz Leapin' Lemurs |
120 | 1.5 | 115 | 25 | 2 | 8 | 2 |
| 1 cup of cereal | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) |
![]() Alpha-Bits |
110 | 1 | 160 | 23 | 2 | 10 | 2 |
![]() Kashi Mighty Bites |
110 | 1.5 | 160 | 23 | 3 | 5 | 5 |
| 3/4 cup of cereal | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) |
![]() Peanut Butter Cap'n Crunch |
110 | 2.5 | 200 | 21 | 1 | 9 | 2 |
Peanut Butter Panda Puffs |
130 | 2.5 | 140 | 24 | 2 | 7 | 3 |
As you can see, the healthier versions really are better for you, containing less sodium and sugars, and more fiber and protein. Now I know they're worth the extra dough.











Paul's Boutique
Camilla Skovgaard
Charlotte Olympia
They are really not all that great, either... hmmm... I bet they don't have HFCS, which is nice, though.
1I agree -- I don't think they're that great either. Personally speaking, the sugar levels particularly bother me.
In my opinion, a good whole grain for breakfast is plain oatmeal (rolled oats or steel cut). Read those nutritional labels -- they beat these "healthy" cereals ACROSS THE BOARD. Again, what I particularly appreciate is the sugar level -- 1 gram. This whole grain is better for the body.
2Hey I think this is great. Sure, people need to be careful with not eating too much cereal just because it looks "healthy," but I think the point was that these are healthier versions of sugary favorites. Almost all of these are the same calorie value with less sugar and salt and more protein. Food needs to have some calories.. Although I do agree with above, for everyday I like plain oatmeal (with cinnamon!) or Kashi goLean cereal.
3I keep it simple with plain Cheerios.
4I don't eat puffy cereals anymore, anyway - just Raisin Bran Crunch. It's a better use of my soymilk!
5I'm kind of surprised that the so called healthy versions aren't really all that much healthier. The numbers really aren't all that much better. My kids get cereal every morning for breakfast!
6Pay $2 more for the same thing (basically)
People falling for this... priceless!
7I wouldn't pay the extra money for the so-called "healthy" versions either. Sure, they may have a couple fewer grams of sugar and sodium, but they're still pretty much the same thing as the sugary stuff. Why not just eat oatmeal or steel-cut oats for breakfast? Oatmeal is like, the cheapest food ever and it's super-healthy.
8Puffins is my favorite cereal. Also- cutest name ever!
9every little bit counts...that said, I'd rather eat some steal cut oats and fresh fruit to sweeten it...
10Can't get the brands mentioned here. I'd have to agree that some decent steel cut oats are a much better option. These cereals would be okay every now and again but certainly not something I'd eat everyday.
11Syako I agree! I have been buying Panda Puffs and I feel like an idiot now! I don't care if the Cap'n Crunch has HFCS in it, I eat so healthily that it isn't worth it to freak out about that. But I don't eat cereal for breakfast- it's more like a very occasional late night treat when I'm tempted to eat food that is far worse! I either have oatmeal or whole wheat toast for breakfast, with some fruit, and sometimes an egg or veggie sausage on the weekend.
If I had a kid, I'd allow it for a breakfast treat though!
12Not filling your body with HFC, in my opinion, is priceless.
13I don't care if the nutritionals aren't that much better, I'm never giving up my Puffins. ♥ Besides, people shouldn't be buying these cereals thinking that they're "healthy". They just have better quality ingredients.
14i can definitely see the value in the healthier versions, but sometimes cereals' like one of those comfort foods that you need the sweeter more fattening version in order to feel good - so there are times that i would still consider getting the full suger versions.
15I grew up eating copious amounts of fruit loops and milk. As soon as adolescence hit I was filled with big and painful pimples...after cutting out all that sugar and milk my skin has improved DRASTICALLY. But how I miss the sugary cereals...
16ummm i basically live on cereal, no joke, atleast twice a day and i have never seen any of these brands except for kashi, which is good. but i still buy the cheap stuff because it's CHEAP and i guess i don't care if it's bad, i've never really thought about it
17but i will say i'm going to try puffins after two people saying it's their favorite!
18I have to say, nothing, and I mean nothing tops my alpha-bits, cinnamon toast crunch and cocoa krispies. I know they're not the best for you, but it's not like I eat them everyday. Besides, these aren't too much better in anything but the sugar.
19I like Puffins in college. Now, though...y'all still eat cereal? I usually have eggs for breakfast, or ezekial bread with peanut butter. Cereal just seems like overly processed empty calories.
20I agree with True Song - if you want a healthy, hearty breakfast skip the cereal and have something that has real protein to it like eggs or yogurt and nuts or something.
As far as organic goes, I try to eat as much fresh organic things as possible, but price and quality is an issue sometimes. Also, I'm not convinced HFCS is the devil so much that you can't have the occasional bowl of Cheerios. I mean, really? Moderation, right?
21You can still eat cereal sometimes as a treat. WHEN I buy cereal, I go for Puffins. With my work schedule, I don't eat a "breakfast."
22This is really misleading-- how come you don't include any vitamins and minerals? Many times the organic brands are not fortified, so the calories are actually "emptier" than the mainstream version. Envirokids is pretty much sugar without ANY vitamins and minerals. Check the label-- ALL of it.
23Bottom line is that if you're going to eat anything processed you might as well opt for stuff that isn't made with all chemicals and other garbage. I love cereal and I go out of my way to make sure I get the "healthiest" version possible.
24I really like a lot of these healthy cereals. Most, especially Kashi Go Lean (not listed above) has a lot more of fiber and protein than most sugary mainstream cereals. I have been switching over to FiberOne though because in just half a cup there is 14g of fiber, and I try to keep myself on a high-fiber diet.
25I recently started eating organic cereal and while its much more expensive - the ingredients seem to be healthier. "Puffins" for one, are delicious.
26I love organic cereals! Actually, I love all things organic.
But I'd never eat these
for breakfast though. I just keep them on hand for the occasional snack or something.
27When i was in my teens i used to eat a lot of cereal - and it showed.. All that sugar and sodium really did no good for my body or my skin. The only cereal i'm willing to eat these days is Kellogs All-Bran Plus with 27% fibre (which i haven't had in like a year now or so
). Cereal isn't really that nutritious or healthy so i'd rather stay away from it.
28Some of these cereals are healthier though still not healthy. Some organic and natural cereals are just as bad. And mich elle makes an excellent point. Regular cereals are fortified with minerals that a lot of people don't get in their regular diet, so unenriched cereals are only beneficial if you eat an otherwise vitamin and mineral-rich diet.
29I think these are great alternatives for people with kids. Of course there are better things to eat for breakfast... and even better cereal options. But I applaud Fit for showing that there are healthier options when taste and convenience are important.
30I am confused... The healthy cereals DO look a little bit better for you but don't you really need to look at the list of ingredients and if the "bad" cereals are made up of all words you can't even pronounce you probably shouldn't be eating it and the "good" cereals are made from all natural products that break down in your body quicker, right?
31Totally worth the time it takes to look at the label. Definitely a reason I will not be grocery shopping with my kids when I have them assuming I can help it.
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