... 210 calories, 8 g protein, 43g carbs (6g sugar, 7g fiber), 3.5 g fat. Nutrition info per 1/3-cup serving size: 120 calories, 2.5 g fat (0.5 g saturated fat), 0 mg sodium, 23 g carbs (3 g fiber, <1 g sugar), 4 g protein. It is typically made with a combination of rolled oats, nuts, seeds and dried fruit. It also contains zero grams of sugar, which is rare among cereal brands. Nature's Path prides itself in creating sustainable, organic food products, and it hit the mark with this healthy cereal. Grape Nuts are one of the healthiest cereals you can find. With 17 grams of fiber in each bowl, you'll certainly feel full for hours after eating this cereal for breakfast. You can also make your own healthy cereal out of flax and chia seeds. It also has a crunchy, flaky texture that makes for a satisfying bowl, as does the fiber and protein. Don’t use up all of your calories in your first meal of the day. Taub-Dix suggests taking a serving of granola and eating it with an equal serving of plain cereal, like Cheerios. This cereal might seem simple in flavor, but it’s worthy of a permanent spot on your pantry shelf. “But really, you need to think about portion size and the type of carb.”. 5. Filling, simple and delicious. -Be sure there's protein. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Cereals are often much higher in salt than they taste, says Travers. Breakfast should be your favorite meal of the day. It’s true that the soluble fiber in oatmeal assists in lowering cholesterol levels. Get those nutrition facts. The “dough” is then cut into squares and baked. So keep sugar under control by choosing brands with about five grams or less of sugar per serving. You can also make your own cereal, which is a great way to increase the nutrition content and avoid unhealthy ingredients. They contain only a few ingredients, including brown rice and garbanzo beans along with no added sugar. Cheerios contain only 100 calories per serving and 3 grams of fiber. Another beautiful fact about oatmeal is that it’s a blank canvas. Depending on the flavor you choose, you get different toppings and mix-ins. Unfortunately, several raisin bran manufacturers coat their raisins in sugar, bursting the limit for a breakfast cereal. © 2005-2020 Healthline Media a Red Ventures Company. It also contains lots of fiber, vitamins and minerals (4). Cauliflower “oatmeal” is made by combining riced cauliflower with eggs, then adding your own mix-ins. One serving of this cereal provides about 5 grams of filling protein and is much lower in carbs than many store-bought cereals. While similar to granola, muesli differs in that it is consumed raw, or without being baked. Nothing makes us more nostalgic of our childhoods like enjoying a bowl of candy-colored cereal with cold milk. With an impressive 6 grams of fiber and a super short list of ingredients (wheat and one preservative), shredded wheat is a super healthy cereal. This museli mix features sliced almonds, raisins, sunflower seeds, pumpkin seeds, cranberries, blueberries, cherries, coconut flakes, hemp seed, and flax seed. The name sounds like a super heart-healthy cereal, right? They do not contain any added sugar and are made with only four simple ingredients: whole-grain wheat flour, malted barley flour, salt and dried yeast. Check Out Prevention's Healthy Snack Awards! Enjoy it with some fresh fruit and a dollop of Greek yogurt, if you want to add more protein and some fat. You can also make your own Grape Nuts, using almond and coconut flour instead of wheat flour. This article tells…. The other major item you should check for is fiber. You can lower the carb content of muesli significantly by making a grain-free version, which can be made from coconut flakes, nuts and raisins. Learn the 8 ways your nutrition label could be misleading you.). Flax seeds stand out as a star ingredient because they provide healthy omega-3 fatty acids, which help fight cardiovascular disease, says Smith. Nutrition info per 1/3-cup serving: 80 calories, 1 g fat (0 g saturated fat), 210 mg sodium, 24 g carbs (11 g fiber, 8 g sugar), 3 g protein.