A healthy breakfast cereal is one with whole grains as the first ingredient, little added sugar and salt, and a good amount of fiber. On a label, look for 5 g of sugars or less per 100 g and 0.3 g of salt or less per 100 g, the thresholds the NHS uses for “low”. Aim for at least 6 g of fiber per 100 g, the level the EU allows to be called “high fibre”. Plain oats, shredded whole wheat and bran flakes usually meet most of these. Many cereals marketed to children don’t.
The 4 things to check on the label
1. Whole grain first
The ingredients list goes from largest to smallest amount, so the first ingredient should be a whole grain: whole wheat, oats, whole grain corn, brown rice, barley or similar. “Wheat flour” or “rice” without “whole” usually means refined grain.
2. Sugar
Use the “per 100 g” column to compare cereals. The NHS classes more than 22.5 g of total sugars per 100 g as high and 5 g or less as low. On US labels, check the “Added Sugars” line, which the FDA sets against a Daily Value of 50 g.
Watch for sugar under other names: honey, syrup, glucose, dextrose, maltose, molasses and fruit juice concentrate. If several appear near the top of the list, the cereal is sweeter than it looks. Dried fruit adds natural sugar too, which shows up in the total.
3. Fiber
Under EU rules on nutrition claims, a food can be called a “source of fibre” with at least 3 g per 100 g, and “high fibre” with at least 6 g per 100 g. Plain oats have about 10 g of fiber per 100 g, according to USDA FoodData Central.
4. Salt
Some cereals are surprisingly salty. The NHS classes more than 1.5 g of salt per 100 g as high and 0.3 g or less as low.
Quick comparison table
Use this as a guide when you compare cereals per 100 g:
| Good choice | Think twice | |
|---|---|---|
| First ingredient | A whole grain | Refined flour, sugar or rice |
| Sugars | 5 g or less | More than 22.5 g |
| Fiber | 6 g or more | Less than 3 g |
| Salt | 0.3 g or less | More than 1.5 g |
Thresholds from the NHS and EU nutrition claims rules.
Generally good choices
- Plain porridge oats or rolled oats. No added sugar or salt, and high in fiber.
- Plain shredded whole wheat. Usually just whole wheat.
- Plain bran flakes or high-fiber bran cereals. Check the sugar and salt.
- Unsweetened muesli, without added sugar or sweetened dried fruit.
Cereals to treat as occasional
- Frosted, honey-coated and chocolate cereals, which are often high in sugar.
- Granola and clusters, which can contain a lot of sugar and oil, even when marketed as healthy. Compare labels carefully, and use granola as a topping rather than a full bowl.
- Many children’s cereals. Bright packaging and “fortified with vitamins” claims don’t make up for high sugar.
Don’t be fooled by the front of the box
Claims such as “fortified”, “made with whole grain”, “natural” or “no artificial colors” can all appear on sugary cereals. Fortification can be useful, especially for iron and vitamin D, but always check the nutrition panel too. “Made with whole grain” can mean only a small amount.
Portion sizes
Serving sizes on cereal boxes are often 30 to 40 g, which is smaller than many people pour. Weigh your usual bowl once to see how it compares. If you’re comparing sugar or fiber per serving, make sure the serving sizes match, or use the per 100 g figures instead.
How to make any cereal healthier
- Mix it. Combine a sugary cereal half and half with plain oats or bran flakes.
- Add fruit instead of sugar: berries, sliced banana or grated apple.
- Add protein with milk, plain yogurt, or a spoonful of nuts or seeds, so breakfast keeps you full longer.
- Use milk or a fortified plant drink for calcium. Unsweetened versions keep sugar down.
Porridge: the simplest healthy cereal
Plain oats are cheap, filling and quick. Per 100 g, dry oats have about 13 g of protein and 10 g of fiber (USDA). Cook 40 g of oats with 250 ml of milk or water for 4 to 5 minutes, stirring, then top with fruit and a few nuts. Overnight oats, soaked in milk or yogurt in the fridge, need no cooking at all.
If you have coeliac disease, only choose oats labelled gluten-free. Our guide to whether oats are gluten-free explains why.
Cereal and sugar targets
The NHS recommends no more than 30 g of free sugars a day for adults, and less for children. A bowl of a sugary cereal can use up a large share of that before the day has started. Our guide to how much sugar per day explains the limits.
Cereal for children
Children’s cereals are among the sweetest on the shelf. The NHS recommends no more than 19 g of free sugars a day for children aged 4 to 6, and 24 g for children aged 7 to 10, so a large bowl of a sugary cereal can use up most of a child’s daily limit. Plain cereals with fruit, or a mix of a favorite cereal with a plainer one, are easy ways to cut back without a battle.
Common questions
Is granola healthy?
It can be, but many granolas contain added sugar and oil. Compare the sugar per 100 g with the NHS thresholds above, and use granola as a topping on yogurt or fruit rather than a full bowl.
Are fortified cereals worth it?
Fortified cereals can be a useful source of iron, vitamin D and B vitamins, especially for children and people who don’t eat meat. Choose one that’s also low in sugar.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
