Discovering a wholesome cereal for breakfast is not as straightforward because it sounds – a number of the hottest manufacturers are full of hidden sugars and different components.
Over time, the well being myths round breakfast meals have been debunked: Consultants have weighed in on wholesome cereal bars and whether or not Greek yoghurt is nice for you, and so they’ve debated the positives and negatives round low-calorie breakfasts to start out the day. As a mum or dad, consuming a wholesome breakfast could be an vital think about setting your self up for a busy day taking care of the youngsters, however you most likely additionally wish to know which choices are going to provide your kids the vitamins they wants for a rising physique.
So relaxation assured that there is nothing flawed with a easy bowl of cereal on these busy mornings earlier than the varsity run, however know that some choices are much better on your weight-reduction plan than others. “After we’ve spent a number of hours fasting via the evening, our blood sugar is more likely to be low on waking,” explains nutritionist Liz Cooper. “So it’s vital to eat a breakfast that’s not going to trigger a spike in our blood sugar stage, as this might end in a droop by mid-morning and will probably have us reaching for candy snacks or caffeine to provide us the vitality increase we’ll little question want.”
With this in thoughts, we have taken a have a look at a number of the nation’s favorite breakfast cereals and ranked them in keeping with their dietary worth, that will help you discover the healthiest cereal for your loved ones.
What’s the healthiest cereal?
A wholesome cereal ought to comprise the best stability of elements to take care of wholesome blood sugar ranges, Liz says. “This requires ample quantities of protein, wholesome fats and fibre, which all additional assist in the direction of supplying us with vitamins very important for capabilities corresponding to hormone manufacturing, development and restore and immune perform.”
Dietary advisor Liz recommends bircher muesli and granola, as they’re “free from added sugar and excessive sugar dried fruit. Actually, making your personal granola is even higher and infrequently a lot less expensive”. Different wholesome breakfast concepts embrace porridge, omelettes and smoothies.
How we examined
To seek out the healthiest cereal, we have ranked 25 completely different choices from finest to worst. All of the cereals we have included are in style merchandise and accessible in most supermarkets throughout the UK, in order that they’re straightforward so as to add on to your weekly store.
To make our findings honest, we analysed the fats, saturated fats, sugar, salt content material and energy for 100g parts of every cereal – as a substitute of the person beneficial serving measurement for adults or kids – and have not included milk.
A 100ml serving of milk has the next dietary content material:
- Entire milk: 66 energy, 4.7g carbohydrate, 3.5g protein, 3.7g fats
- Semi-skimmed milk: 50 energy, 4.8g carbohydrate, 3.6g protein, 1.8g fats
- Skimmed milk: 35 energy, 5g carbohydrate, 3.6g protein, 0.1g fats
Wholesome cereals from finest to worst, at a look
- Greatest cereal total: Weetabix
- Greatest cereal for sugar content material: Nestle Bitesize Shredded Wheat
- Greatest cereal for saturated fats content material: Kellogg’s Cornflakes
- Worst cereal total: Honey Monster Puffs
- Worst cereal for sugar content material: Kellogg’s Crunchy Nut Cornflakes
- Worst cereal for saturated fats content material: Honey Monster Puffs
That are the healthiest cereals? Wholesome cereals ranked from finest to worst:
(Picture credit score: Weetabix)
Verdict: Is Weetabix good for you? The reply is a powerful sure! Though it may need the next sugar content material than different cereals, it is received the bottom fats, saturated fats and salt rating. Weetabix additionally has decrease energy than different cereals, scoring properly for the quantity of energy per 100g – that’s virtually half that of the worst total cereal.
And in nice information for cereal lovers, Britsuperstore revealed Weetabix to be the nation’s favorite cereal in 2022 by analysing the variety of searches over the earlier 12 months.
For those who wish to sprinkle some sugar excessive of your Weetabix, strive a pure sweetener like honey or add some naturally candy contemporary fruit as a substitute.
(Picture credit score: Prepared Brek)
Verdict: A comforting bowl of porridge oats is a profitable breakfast, and the dietary information for Prepared Brek agrees. There are excessive ranges of vitamin D and fibre on this, and the fats and sugar content material is relatively decrease than different cereals. There’s only one.2g of saturated fats too.
For those who’re questioning is porridge wholesome, total it is a good way to start out your day because it releases vitality slowly and is a superb supply of fibre, making Prepared Brek the right possibility for your loved ones breakfast. It is one other in style possibility too, with Britsuperstore discovering it ranked because the nation’s ninth favorite breakfast cereal.
(Picture credit score: Kellogg’s)
Verdict: Kellogg’s Cornflakes are one of many classics on the subject of cereal and no surprise they have been round so lengthy – they’re fairly good for you. Cornflakes have an excellent low fats and sugar content material – simply do not add an excessive amount of sugar when you like a sweeter style!
Nevertheless, cereals like cornflakes or puffed rice are usually low in fibre, so they are not nearly as good a selection as a wholegrain cereal. Including some fruit to your cornflakes could make them extra filling to eat and hold you going till lunch time.
(Picture credit score: Scott’s Porridge Oats)
Verdict: Though this conventional breakfast of porridge oats is barely increased in fats than you would possibly suppose, its sugar ranges are tremendous low, and it is packed filled with fibre and protein to assist hold your physique robust and wholesome. Oats may even assist to decrease ldl cholesterol, so the marginally increased fats content material is considerably balanced out.
For those who’re a fan of porridge for breakfast it is price remembering that the dietary worth can change when you add toppings – corresponding to fruit or honey – however do not let that put you off, as a result of British Coronary heart Basis ranks this filling breakfast as the very best, as a result of it could actually assist cut back your ldl cholesterol.
(Picture credit score: Kellogg’s)
Verdict: All Bran is without doubt one of the finest cereals we may discover. Not solely does it have low-calorie content material, however with its fab fibre content material, it will fill you up for the entire morning, so there can be no snacking till lunchtime.
Different advantages of bran flakes usually are higher coronary heart well being, higher intestine well being and diminished bloating, however the one factor to notice about this cereal is the sugar content material, so keep away from including an additional to your morning bowl if you wish to hold this breakfast as wholesome as attainable.
(Picture credit score: Alpen)
Verdict: This tasty muesli is full of roasted almonds, hazelnuts and juicy raisins. It has 8.3g of fibre per serving, so is a superb selection when you’re trying so as to add extra fibre to your weight-reduction plan.
There is a comparatively excessive sugar content material on this muesli, however the added sweetness from the raisins means you will not want so as to add any additional your self – and so they contribute to your five-a-day too.
(Picture credit score: Waitrose)
Verdict: Stage pegging with household favorite Weetabix comes these surprisingly afforable Waitrose malted wheats. They’re low in fats, salt and energy compared with most of the cereals in our round-up, and so they’re constituted of wholegrain wheat, which implies they’re full of fibre.
Their barely sweeter style implies that the youngsters are more likely to gobble them up too – an incredible all-rounder to have within the cabinet.
(Picture credit score: Nestle)
Verdict: Contemplating these Shreddies are frosted, the sugar content material is quite a bit decrease than another cereals we checked out. Though you should not be consuming these each morning, you will not be sprinkling any sugar over them, so do not feel responsible when you deal with your self or the youngsters each on occasion.
They’ve the second lowest saturated fats content material too, making these tasty squares an incredible possibility when you’re on the lookout for a sugary cereal that is on the more healthy aspect.
(Picture credit score: Nestle)
Verdict: With simply 0.7g of sugar in 100g it has the bottom sugar content material by far in comparison with the opposite cereals, and the salt content material is fairly low too. Plus, it is actually filling, you get a few of your wholegrain for the day and it is comparatively low cost – what a wholesome cereal cut price!
The British Coronary heart Basis provides: “Shredded entire wheat cereal with low-fat milk is the only option of typical breakfast cereals, as a result of it doesn’t comprise any added sugar or salt, and is excessive in fibre.”
(Picture credit score: Kellogg’s)
Verdict: The unique Particular Ok has only one.5g of fats in 100g so it is a sensible choice when you’re on a weight reduction journey. They style actually candy too, so there can be no want for additional sugar, and you will be full till lunchtime.
It is this cereal that birthed the notorious Particular Ok weight-reduction plan plan, a 14-day program that sees individuals eat the cereal for 2 of their three meals a day and guarantees to assist with weight reduction by proscribing calorie consumption. Although the cereal itself is a comparatively wholesome breakfast possibility, the weight-reduction plan shouldn’t be one we suggest attempting – it is missing in protein, fruit and veg, and it is unlikely that you’re going to be consuming the variety of energy you want on this weight-reduction plan.
(Picture credit score: Nestle)
Verdict: These tasty little Os aren’t simply scrumptious, however they seem to be a fairly good selection for breakfast too. If you wish to make this an additional wholesome cereal selection, sprinkle some berries or slice a banana on prime too to get you on observe on your 5-a-day!
This multigrain model is a significantly better possibility than different Cheerio flavours, as a result of is has much less added sugar, is comparatively low in fats and has an excellent quantity of fibre.
(Picture credit score: Nestle)
Verdict: This chocolate cereal could also be scrumptious, nevertheless it comes as no shock given the very excessive sugar content material! Although it isn’t a foul value, it additionally has a comparatively excessive fats content material too – so possibly save this as an occasional deal with.
So far as candy and chocolatey cereals go nonetheless, it is on no account the worst selection, so if the youngsters have been begging for a chocolate cereal otherwise you fancy beginning your day with one thing candy, then Cookie Crisp might be an excellent possibility.
(Picture credit score: Kellogg’s)
Verdict: With 22g of fibre, this cereal is nice for a wholesome intestine, and the pure prebiotic chicory root fibre helps help digestive well being too, in addition to contributing to regular bowel perform.
It is also low in sugar and can assist to fill you up for the day, so you will not be snacking all morning after filling up on a bowl of this cereal.
(Picture credit score: Nestle)
Verdict: Children love Golden Nuggets, so if you wish to give them a ‘deal with’ cereal every so often, this might be a sensible choice. Though the sugar content material is sort of excessive, the fats and saturated fat are low, so whereas it isn’t the healthiest cereal on the market, it is on no account the worst.
(Picture credit score: Kellogg’s)
Verdict: This fruity cereal is beloved by children in all places, and it is solely 385 energy per serving. It comprises 4.3g of fibre per 100g serving too, and is an effective selection if you need a deal with cereal that is not too filled with energy.
Keep in mind, nonetheless, that this cereal comprises a number of added sugar, so you will not wish to sprinkle any extra on the highest of your morning bowl of this explicit breakfast meals.
(Picture credit score: Deliciously Ella)
Verdict: Deliciously Ella’s authentic granola is excessive in fibre and full of raisins, coconut and cinnamon. It is gluten free and vegan pleasant too, so appropriate for many diets.
Nevertheless, it is price making an allowance for that granola is not all the time as wholesome as individuals suppose. Whereas the oats are an incredible supply of fibre and assist to help digestion – with magnesium an additional benefit too – many comprise added sweetener, making the sugar content material fairly excessive.
(Picture credit score: Jordans)
Verdict: This cereal is perhaps tasty, however with the excessive energy and over 19g of fats per 100g serving, it is one to bypass when you’re on a weight-reduction plan – and the sugar content material is not low both.
Nevertheless, it isn’t all unhealthy information for Jordans, because the 4 nuts add a lot of goodness, together with protein and nutritional vitamins. And it is price making an allowance for that whereas nuts are excessive in fats, it is principally a more healthy unsaturated fats. This cereal got here joint lowest for salt content material too.
(Picture credit score: Kellogg’s)
Verdict: Though the chocolate flavour makes these little nuggets completely scrumptious, unsurprisingly they’ve a fairly excessive sugar content material. Nevertheless, it is nonetheless quite a bit decrease than many different sweeter cereals, so when you’re on the lookout for a deal with to get pleasure from on the weekend, this might be the one!
(Picture credit score: Kellogg’s)
Verdict: Kellogg’s Rice Krispies could also be in style amongst children for his or her snap, crackle and pop, however with a staggeringly excessive sugar content material, they’re definitely not the very best for sustaining a nutritious diet. There’s not a lot fibre in them both, and so they have little dietary worth in comparison with many different cereals.
Nevertheless, there’s a comparatively low quantity of fats in Rice Krispies, so you could possibly definitely decide an unhealthier cereal.
(Picture credit score: Troo)
Verdict: Troo merchandise comprise at the least 25% of your every day fibre necessities in a single portion, and this cereal is a must have for any chocolate orange followers. It is also gluten free, low sugar and vegan, making it appropriate for quite a lot of diets.
It is a bit more dear that many cereals nonetheless, and the fats content material is fairly excessive – although the saturated fats content material stays comparatively low.
(Picture credit score: Kellogg’s)
Verdict: These Crunchy Nut cornflakes would possibly style scrumptious, however with over a 3rd of your every day beneficial sugar consumption, they don’t seem to be probably the most wholesome cereal selection from Kellogg’s. They’re low in fibre too so it is unlikely this cereal goes to maintain you happy all the best way till lunch time – though this massive pack is nice when you’re on a price range.
Verdict: With a excessive calorie content material and actually excessive sugar ranges, this Curiously Cinnamon cereal will not provide the finest begin to the day – so in case your children actually love the cinnamon flavour then possibly hold it apart for an additional particular deal with.
For such a candy cereal, we had been shocked by the excessive salt ranges as properly – not what we would wish to see in any wholesome cereal selection!
(Picture credit score: Honey Monster Puffs)
Verdict: These Honey Monster Puffs are actually low in saturated fats content material, which provides you with an incredible begin to your day when you’re watching what you eat. Nevertheless, they’re comparatively excessive in sugar, and are not that filling, so that you’re more likely to end up snacking by mid-morning.
Elsewhere, we have rounded up the healthiest biscuits, healthiest chocolate bars and healthiest crisps too. You may additionally have an interest to seek out out concerning the healthiest quick meals and healthiest takeaway choices too.
