We’re back with another one of January’s healthy food roundups, and this time we’re talking about cereal. A favorite breakfast of many, but is cereal healthy — and what are the healthiest cereal brands to choose from? After all, choosing a healthy cereal can be tricky with so many options on the shelves, and many cereals claim to be good for you, but most are actually not. We’ll help you find the healthiest cereal brands, comparing your favorites against each other so you can make the best choice possible for your health goals. 

So grab a spoon, and let’s dive in.

As always, to determine the healthiest cereal options, we’re using the free January app. The app allows you to search for different types of cereal and provides you with calorie and macro information. It even shows you your predicted blood sugar spike. The app is completely free to download and use and you can try it yourself with your favorite cereals. 

Download the free January app here.

Key takeaways

• Look for cereals made with whole grains as the first ingredient.
• Avoid cereals with artificial ingredients and food dyes.
• Choose cereals with low sugar content, ideally less than 6 grams per serving.
• Check for high fiber and protein content to keep you full longer.
• Be wary of misleading labels that claim to be healthy but aren't.
• Use the free January app to look up macro and calorie information, as well as see the predicted blood sugar impact of any cereal or food

Top cereal brands that prioritize health

When it comes to choosing a healthy cereal, the options can be overwhelming. To determine which brands we deem healthy, we’re looking for a variety of factors within the January app – calories per serving, macros such as fiber and protein, sugar content, sodium, nutrients, and of course the impact on your blood sugar. 

Here are some top brands that make nutritious choices easier.

Top choice for blood sugar & protein: Magic Spoon cereal

Magic Spoon has a variety of flavors all based on your favorite cereal as a kid. The difference is that Magic Spoon boasts zero sugar, low carbs, and double-digit protein. While the fiber content is a little lower than other options (you can bump that up by adding some fruit to your cereal), the impact on our blood sugar, with all their flavors, was far lower than most of the cereal choices on the shelves. Magic Spoon is also lower in calories, at just 140 calories per serving, which is in line with brands like Kellogg’s (which, spoiler alert, may have low calories but they contain a boatload of sugar and sodium) and lower than healthier options like Alpen Muesli with no added sugar, which comes in at 307 calories for one cup and delivers a reasonable blood sugar spike to boot. When analyzing all the numbers, it was clear to us that Magic Spoon is a great nutritional option for those looking to enjoy cereal in a healthier way, and at the same time, manage their blood sugar. 

The only negative: At $9.99 per box, Magic Spoon is expensive. But you do get what you pay for, and in this case, you’re paying for one of the healthiest cereal brands out there, according to the January app.

Highly nutritious cereal options

These next three options have a ton of nutritional value, excellent protein and fiber, lower sugar, but they do have high calorie and carb content and provide a decent blood sugar spike. So while these are certainly some of the healthiest cereals on the market from a nutritional standpoint, be sure to watch your portion size.

Ezekiel 4:9 Sprouted Grain Crunchy Cereal

Ezekiel 4:9 Sprouted Grain Crunchy Cereal is a great option for those looking for a wholesome breakfast. Made from whole grains and legumes, this cereal is packed with protein and fiber. It's also free from added sugars and artificial ingredients, making it a clean and nutritious choice. But it is high in calories and due to the high carb content will provide a large blood sugar spike, so that’s something to be mindful of. 

Purely Elizabeth Honey Peanut Butter Superfood Cereal

Purely Elizabeth Honey Peanut Butter Superfood Cereal is a bit on the sweeter side but still a healthy pick. This cereal includes superfoods like quinoa and amaranth, which are known for their high nutrient content. With 7.5g of protein and a whopping 9g of fiber, it helps keep you full and satisfied throughout the morning, but it does also provide a high dose of carbs and a reasonable blood sugar spike. It also pales in comparison to Magic Spoon when it comes to sugar content, and at 343 calories per serving, there are lower-calorie options for those looking to manage their weight. 

Alpen No Sugar Added Muesli

Alpen No Sugar Added Muesli is perfect for those who want a cereal without any added sugars. This muesli is made with a mix of whole grains, nuts, and dried fruits, providing a natural sweetness and a variety of textures. It's a great way to start your day with a nutrient-rich breakfast that supports overall health, but like Purely Elizabeth, it’s higher in calories and still has a decent amount of total sugar. If you opt for Alpen, be SURE to go for the no-added-sugar version. The regular Alpen will spike your glucose through the roof!

Are Bran Flakes and Corn Flakes healthy?

Corn Flakes

Corn Flakes from O Organic have very little nutritional value, but they are low in calories, won’t spike your blood sugar, and are low in sugar, making it a plain cereal that is going to be a better option than, say, a bowl of Special K.

Bran Flakes

At 110 calories per serving, with 4g of protein and 7g of fiber, low sugar and just 22g of carbs, Bran Flakes too are going to be a really solid option – similar to Corn Flakes, but with more nutritional value. We’d definitely recommend picking up a box of Bran Flakes over the Corn Flakes.

What about Fruit Loops, Frosted Flakes, Lucky Charms, and more?

Here’s where things get tricky. If you look at the labels of many of the popular cereals on the shelves, you’ll note things don’t look too bad. Fruit Loops, for example, have just 140 calories per serving. They have just 2g of protein, but they do have 3g of fiber, which isn’t nothing. 31g of carbs isn’t too horrific either. So, based on this, you wouldn’t think they’d be too bad. Fruit Loops, however, have 12g of sugar, 160g of sodium, and a glycemic index of 64.6, which is much higher than the healthier options we mentioned. They also contain artificial food dyes, as well as tons of other additives. While on the surface you may think your Frosted Flakes, or Fruit Loops, or even Lucky Charms aren't THAT bad, when you dig a little deeper you realize they’re heavily processed and best to avoid if possible. 

Ingredients to avoid in breakfast cereals

When you're picking out a breakfast cereal, it's important to look beyond the colorful packaging and catchy slogans. Here are some ingredients you should definitely avoid:

Artificial ingredients and food dyes

Brightly colored cereals might look fun, but they often contain artificial food dyes. These dyes can have harmful contaminants that are linked to health issues. It's best to stick with cereals that use natural coloring from fruits and vegetables.

Hydrogenated oils and trans fats

Hydrogenated oils and trans fats are often used to extend the shelf life of cereals. However, these fats are bad for your heart and can increase your risk of cardiovascular diseases. Always check the label and avoid cereals that list hydrogenated oils among their ingredients.

Excessive sugar and sweeteners

A cereal with more than 7 grams of sugar per serving, especially added sugar, is not a very healthy breakfast food. Sugar can go by many names, such as high fructose corn syrup, cane sugar, and evaporated cane juice. Try to choose cereals with less than 6 grams of sugar per serving to keep your breakfast healthy.

How to read cereal labels like a pro

Reading cereal labels can be tricky, but it's a skill worth mastering. Here's how you can become a pro at it (hint: the easiest way to read labels is to scan the food’s barcode in the January app and have it show you all the details, including your predicted blood sugar spike, right there on your device).

Decoding the ingredient list

Start by looking at the ingredient list. Ingredients are listed in order of quantity, so the first few items are the most important. Look for whole grains as the first ingredient. Avoid cereals with a long list of unrecognizable ingredients.

Understanding nutritional information

Check the nutritional information panel. Pay attention to serving size, as it can vary widely between cereals. Look for cereals ideally with at least 3 grams of fiber and 5 grams of protein per serving. Aim for less than 5% of the daily value for sodium.

Spotting hidden sugars

Be wary of hidden sugars. They can be listed under many names like high fructose corn syrup, cane sugar, and honey. Aim for cereals with less than 7 grams of sugar per serving. Remember, the type of sugar matters too; natural sugars like those from fruit are better than added sugars.

Best gluten-free cereal

For those who need to avoid gluten, there are plenty of tasty and nutritious cereals available. Look for options made from gluten-free grains like rice, corn, and quinoa. Magic Spoon once again is a great option, and our personal recommendation, as it’s certified gluten-free, packed with protein, and won't raise your blood sugar.

Tips for incorporating healthy cereals into your diet

Pairing cereals with nutritious add-ons

To make your cereal more filling and nutritious, try adding some healthy extras. Here are a few ideas:

• Fresh fruits like berries, bananas, or apples can add natural sweetness and extra fiber.
• Nuts and seeds such as almonds, chia seeds, or flaxseeds provide a good dose of healthy fats and protein.
• Yogurt or milk can boost the protein content of your breakfast, making it more balanced.
• Nut butters like almond or peanut butter can add creaminess and extra nutrients.

Adding a variety of whole grains and other nutritious ingredients to your cereal can make your breakfast more satisfying and beneficial for your health.

Conclusion

Choosing the healthiest cereal doesn't have to be a daunting task. By paying attention to ingredients, sugar content, and nutritional value, you can find a cereal that not only tastes great but also supports your health. Remember, the best cereals are those made with whole grains, minimal added sugars, and no artificial additives. While we loved Magic Spoon’s options, there are a ton of sweet, crunchy, packed with protein options out there for you. So next time you're in the cereal aisle, grab the January app and scan a few barcodes, and pick the cereal that works best for your specific health goals. 

Frequently asked questions

What makes a cereal healthy?

A healthy cereal typically has whole grains as the first ingredient, is high in fiber and protein, and low in sugar. It should also have minimal artificial ingredients and preservatives.

Are all cereals labeled 'whole grain' actually healthy?

Not necessarily. Some cereals labeled 'whole grain' can still be high in sugar and contain unhealthy additives. Always check the nutritional information and ingredient list.

Can I lose weight by eating cereal?

You can lose weight by eating cereal if you choose low-sugar, high-fiber options and control your portion sizes. Pairing cereal with healthy add-ons like fruits and nuts can also help.

What ingredients should I avoid in cereals?

Avoid cereals with artificial colors, flavors, and preservatives. Also, steer clear of those with high sugar content, hydrogenated oils, and trans fats.

Are there good cereal options for people with dietary restrictions?

Yes, there are many cereals available that cater to dietary needs such as gluten-free, low-sugar, and high-protein options. Always read the labels to ensure they meet your requirements.

How can I make my cereal healthier?

You can make your cereal healthier by adding fresh fruits, nuts, and seeds. Also, consider mixing different cereals to balance flavors and nutritional benefits.

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