On days when you hit snooze a few extra times but don’t want to miss out on breakfast, cereal is a lifesaver. That said, the market is flooded with sugar bombs. They may be fortified with vitamins and nutrients, but with more than a dozen grams of sugar per bowl (and minimal protein), those Froot Loops aren’t doing you any favors. Here, you’ll find the healthiest, tastiest low-sugar cereals around, so you can phone it in on busy mornings without spiking your blood sugar. Our list includes favorites like Cheerios, Kix, Magic Spoon and more.
The 15 Best Low-Sugar Cereals, So You Can Enjoy Your Fave Breakfast Without an Energy Crash
Ready your milk, folks
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Published Apr 15, 2024
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How Much Sugar Should You Aim for in a Day?
If you’re wondering what the recommended daily intake (RDI) is for sugar, we’re sorry to report that, well, there isn’t one. There are no hard-and-fast rules when it comes to how much sugar you should consume in a day. That said, experts agree that added sugar (i.e., sugar that doesn’t occur naturally in food) should be kept to a bare minimum.
According to the 2015-2020 Dietary Guidelines for Americans, no more than 10 percent of your daily caloric intake should come from added sugars (so, 200 calories or 50 grams of sugar per day on a 2,000-calorie-per-day diet). The American Heart Association has more conservative guidelines, recommending an upper limit of 100 calories or 24 grams of added sugar per day for most women.
How We Chose the Best Low-Sugar Cereals
We scoured the internet for popular cereals that contain no more than 9 grams of sugar per serving, as well as a generous dose of protein and fiber to keep you full. Our list includes many sugar-free cereals, as well as products from supermarket and DTC brands alike.
- Nutritional Info: 140 calories, 2.5g fat, 29g carbs, 2g sugar, 5g protein, 4g fiber
- Grams of Sugar Per Serving: 2g
- Why I Love It: kid-friendly, gluten free, high in whole grains
Plain Cheerios are one of the lowest sugar breakfast cereals on our list. This earthy, whole-grain cereal is also a particularly heart-healthy choice in that it’s cholesterol-free and low in fat. Pair it with fresh fruit (like strawberries and bananas) to sweeten your bowl without adding refined sugar.
- Nutritional Info: 110 calories, 1g fat, 25g carbs, 3g sugar, 2g protein, 3g fiber
- Grams of Sugar Per Serving: 3g
- Why I Love It: kid-friendly, cholesterol-free, tasty with or without milk
One bowl of these cholesterol-free corn puffs provides 3 grams of dietary fiber and sugar each. Despite the low sugar content, this classic cereal has a pleasantly sweet taste that’s parent- and kid-approved. Plus, Kix has a light, airy texture that’s ideal for dry snacking.
3. Nature’s Path Heritage Flakes
- Nutritional Info: 160 calories, 1.5g fat, 31g carbs, 5g sugar, 5g protein, 7g fiber
- Grams of Sugar Per Serving: 5g
- Why I Love It: long-lasting crunch, high in protein and fiber, made with quality ingredients
Nature’s Path Heritage Flakes—a lightly sweetened blend of wheat, barley, quinoa and other ancient grains—gets rave reviews for flavor and texture alike. In fact, word on the street is that this cereal never gets stale, takes ages to get soggy in milk and tastes delicious. The nutrition label doesn’t disappoint either with five grams of protein, seven grams of dietary fiber and a mere five grams of sugar.
- Nutritional Info: 200 calories, 1g fat, 47g carbs, 5g sugar, 6g protein, 7g fiber
- Grams of Sugar Per Serving: 5g
- Why I Love It: high in fiber, high in iron, simple ingredients
Here, a low-sugar cereal that you’ll either love, hate or simply tolerate for its health benefits. Grape Nuts aren’t exactly the tastiest of the bunch, but it’s worth noting that their nutty, hearty flavor can be vastly improved with fresh fruit. Indeed, the most compelling reason to give Grape Nuts a try—aside from the fact they only have five grams of sugar per serving—is that they’re an excellent source of both fiber and iron (a whopping 90 percent of your daily recommended per serving), which means one bowl will get your bowels moving and give you an energy boost to boot.
5. Weetabix
- Nutritional Info: 130 calories, 1g fat, 29g carbs, 2g sugar, 4g protein, 4g fiber
- Grams of Sugar Per Serving: 2g
- Why I Love It: very low in sugar, neutral flavor, whole-grain cereal
This classic low-sugar cereal hails from the other side of the pond, so it’s hard to come by in stateside grocery stores. Fortunately, you can score a box (or several) online and enjoy a bowlful of what one reviewer describes as “dry, flaky biscuits” with a “faint nuttiness…and very mild flavor.” OK, that might not be the best selling point—unless you’re into a neutral-tasting brekkie—so consider this: Weetabix has only two grams of sugar per serving, and its very loyal following suggests there’s more to love about this whole-grain cereal.
- Nutritional Info: 120 calories, 1.5g fat, 20g carbs, 0g sugar, 8g protein, 3g fiber
- Grams of Sugar Per Serving: 0g
- Why I Love It: gluten-free, sugar-free, popular brand
When it comes to low-sugar cereal, Three Wishes unsweetened variety can’t be beat, namely because it contains no sugar at all. It’s also grain-free, high in protein (eight grams per serving, to be exact) and not too high in carbs, which makes it a keto dieter’s dream. That said, if you’re seeking flavor, this very neutral-tasting cereal probably won’t float your boat.
7. Magic Spoon Grain-Free Cereal
- Nutritional Info: 140 to 170 calories, 7 to 9g fat, 10 to 15g carbs, 0g sugar, 12 to 14g protein, 1 to 2g fiber
- Grams of Sugar Per Serving: 0g
- Why I Love It: nostalgic flavors, keto-friendly, low-carb, gluten-free, high protein
Here, another grain-free choice for the keto crowd. This low-carb cereal has an impressive 12 to 14 grams of protein per serving and no sugar. There’s also some wizardry at work here, because folks report that, against all odds, these flavored cereals are not only filling, but actually tasty. In other words, you really can have it all.
8. Barbara’s Bakery Original Puffins
- Nutritional Info: 130 calories, 1g fat, 32g carbs, 6g sugar, 3g protein, 6g fiber
- Grams of Sugar Per Serving: 6g
- Why I Love It: vegan, whole-grain cereal, kid-friendly, high fiber
A host of five-star reviews confirm that Barbara’s Puffins are big on flavor and a hit with adults and kids alike. These extra crunchy oat and corn pillows are sweetened with molasses to great effect. Better yet, each serving contains 6 grams of fiber and 3 grams of protein.
9. Quaker Life
- Nutritional Info: 160 calories, 2g fat, 33g carbs, 8g sugar, 4g protein, 3g fiber
- Grams of Sugar Per Serving: 8g
- Why I Love It: kid-friendly, whole-grain cereal, crispy texture
Much to our chagrin, the oh-so delicious Cinnamon Life cereal doesn’t make the low-sugar list. The original, however, is fair game. With only six grams of sugar per serving, this mildly sweet cereal boasts plenty of flavor and a satisfyingly light, crisp texture. Just keep in mind that it gets soggy fast, so you best make short work of eating it.
- Nutritional Info: 100 calories, .5g fat, 22g carbs, 5g sugar, 2g protein, 3g fiber
- Grams of Sugar Per Serving: 5g
- Why I Love It: whole-grain cereal, packed with vitamins and minerals, simple ingredients
You can forget about supplements, friends, 'cause one bowl of this low-sugar cereal provides 100 percent of your daily value of 11 different vitamins and minerals. (Seriously, it's right there on the box.) Plus, it won't spike your blood sugar and gets high marks for flavor, too. Dare we say it's the total package?
11. Post Honey Bunches Of Oats
- Nutritional Info: 160 calories, 2g fat, 34g carbs, 9g sugar, 3g protein, 2g fiber
- Grams of Sugar Per Serving: 9g
- Why I Love It: cholesterol-free, kid-friendly, high in iron
This crowd-pleasing breakfast boasts a combination of crunchy oat and granola clusters and a slightly sweet taste that won’t cause you to feel snoozy 30 minutes after you eat it. Best of all, Honey Bunches of Oats is fortified with ten different essential vitamins and minerals, and a single serving provides 60 percent of your daily recommended intake of iron. It’s also low in fat and free of cholesterol, making it a diet-friendly choice to boot.
12. Fiber One Original Breakfast Cereal
- Nutritional Info: 90 calories, 1g fat, 33g carbs, <1g sugar, 3g protein, 18g fiber
- Grams of Sugar Per Serving: <1g
- Why I Love It: sugar-free, high in fiber, contains 3 grams of protein per serving
Not only is this nutritional powerhouse sugar-free, it’s beyond filling, thanks to its high fiber content. One serving contains a whopping 65 percent of your daily recommended amount. Three grams of protein per bowl makes it even more satiating. It’s also very low in calories and fat.
13. Uncle Sam Original Wheat Berry Flakes
- Nutritional Info: 220 calories, 6g fat, 43g carbs, 0g sugar, 8g protein, 10g fiber
- Grams of Sugar Per Serving: 0g
- Why I Love It: sugar-free, low-fat, high fiber
Don't let the name fool you: This cereal isn’t fruity. A wheat berry is a whole wheat kernel. This heart-healthy option is vegan and packs 93 percent of your daily recommended omega-3s in every serving. Sweeten your bowl with fresh fruit if you want to make it more palatable.
- Nutritional Info: 180 calories, 2g fat, 40g carbs, 8g sugar, 12g protein, 13g fiber
- Grams of Sugar Per Serving: 8g
- Why I Love It: whole-grain, low fat, high fiber
This filling pick stars a base of Kashi's honey puff cereal, made from seven whole grains including hard red wheat, brown rice, barley and oats. (No wonder the fiber content is so high.)
- Nutritional Info: 200 calories, 1g fat, 44g carbs, 0g sugar, 6g protein, 7g fiber
- Grams of Sugar Per Serving: 0g
- Why I Love It: sugar free, whole-grain, made from one ingredient
This heart-healthy rec is sugar free and made with one ingredient: whole-grain wheat. If Frosted Mini-Wheats are your jam but not their sugar content, give this simpler version a go and pair it with your favorite flavored non-dairy milk to slightly sweeten the deal.
Frequently Asked Questions
Which Cereals Are Good for High Blood Sugar?
According to the American Diabetes Association, those with high blood sugar should choose cereals that contain at least 3 grams of fiber and less than 6 grams of sugar per serving. Rolled oatmeal, steel-cut oatmeal, and oat bran are all low GI foods. Quick oats are a medium GI food, while corn flakes, puffed rice, bran flakes and instant oatmeal are considered high GI foods, says Healthline. (Many diabetics use the glycemic index to measure how quickly foods cause their blood sugar to spike.)
What Is the Best Low-Sugar Cereal for Kids?
Life, Cheerios, Chex, Honey Bunches of Oats and Kix are all kid-friendly, affordable and widely available. Three Wishes offers more flavor options, and the brand's cereals are also gluten free, in case your kid has a wheat allergy.
What Is the Best Low-Sugar Cereal for Toddlers?
While your tot may enjoy the taste of the aforementioned options, Cheerios, Three Wishes and Life cereals are arguably the most toddler-friendly in terms of shape and size. Choose one that's low in sugar that they can easily snack on by hand.
