Photo:Courtesy of Brand
Courtesy of Brand
When it comes to convenience, it’s hard to beat a bowl of cereal. The only problem is that many breakfast cereals are known to be high in sugar and refined carbohydrates. And this might not be the best way to start your day. On the other hand, a well-balanced breakfast is not onlygood for your overall healthbut may also support your weight-loss efforts. Cereal lovers, take heart. There are many good cereal options on the market for weight loss; you just have to know what you’re looking for. Here are our top picks for a healthier breakfast cereal for weight loss.
Our Top Picks
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What to Look For in a Cereal for Weight Loss
Depending on your personal health goals, there are different factors you should consider when choosing a breakfast cereal. If you’re looking to lose weight, here’s what we recommend considering before buying:
Fiber One Original Bran CerealPHOTO: Target$5 at Amazon$6 at Target$6 at Walmart
Fiber One Original Bran Cereal
PHOTO: Target
$5 at Amazon$6 at Target$6 at Walmart
Seven Sundays Maple Almond Protein OatsPHOTO: Seven Sundays$13 at AmazonView on Sevensundays.com$8 at Thrive Market
Seven Sundays Maple Almond Protein Oats
PHOTO: Seven Sundays
$13 at AmazonView on Sevensundays.com$8 at Thrive Market
Althoughthese protein oatshave a little more sugar than other options on this list, they make up for it with extra protein and fiber. This cereal has a short and sweet ingredient list of whole foods like oats, almonds and chia seeds. Just one half-cup serving provides 7 grams of fiber, 11 grams of protein and 260 calories. Some research suggests that includingwhole grains, like oats, in your meals may help you lose weight and prevent long-term weight gain.This high-protein cereal makes a delicious and crunchy topping for cottage cheese or aGreek yogurt parfait.
Catalina Crunch Cinnamon Toast Keto CerealPHOTO: Amazon$16 at Amazon$8 at WalmartView on Catalinacrunch.com
Catalina Crunch Cinnamon Toast Keto Cereal
PHOTO: Amazon
$16 at Amazon$8 at WalmartView on Catalinacrunch.com
Catalina Crunchis a cereal line created to appeal to those craving nostalgic classics. “I love this not only for its nutritional benefits but because it reminds me of a childhood favorite—Cinnamon Toast Crunch,” says Ogletree. “The Catalina Crunch cinnamon toast cereal is a much healthier option that packs 11 grams of protein, 9 grams of fiber and no added sugar [per a half-cup]—all of which make this an ideal cereal for weight loss. Protein and fiber are the ultimate duo when it comes to keeping you full—you won’t be running to the pantry for a snack an hour after eating this cereal!”
Kashi GO Cold Breakfast CerealPHOTO: Amazon$70 at Amazon$5 at Target$10 at Walmart
Kashi GO Cold Breakfast Cereal
$70 at Amazon$5 at Target$10 at Walmart
Honey-sweetened Kashi Go Originalcereal is a great option for those who like the flavor of Honey Nut Cheerios but are looking for a much higher-protein and -fiber cereal. Kashi Go Original may also appeal to those who want some textural variety since it includes whole-grain puffs, cereal sticks and crispy squares. One serving (1¼ cups) of Kashi Go provides 11 grams of protein and a whopping 12 grams of hunger-fighting fiber.
Nature’s Path Optimum Power Blueberry Cinnamon Flax CerealPHOTO: Nature’s Path$6 at Amazon$7 at WalmartView on Naturespath.com
Nature’s Path Optimum Power Blueberry Cinnamon Flax Cereal
PHOTO: Nature’s Path
$6 at Amazon$7 at WalmartView on Naturespath.com
For those who love crispy and flaky cereals, tryNature’s Path Optimum Power Blueberry Cinnamon Flax Cereal. This whole-grain cereal offers 8 grams of fiber per 1-cup serving, which will keep you satisfied much longer than many other flaky cereals. “This breakfast cereal contains 9 grams of protein, and higher-protein choices also help with satiety as well as muscle mass maintenance while trying to lose fat,” saysJaime Bachtell-Shelbert, RDN, LDN, founder of Wholly Nourished.
Many healthier cereal options are pretty bland because they don’t have tons of added sugar, but this one is packed with flavor from freeze-dried blueberries and cinnamon. What’s more, blueberries have been linked with a variety of health benefits, including improved weight maintenance.
Three Wishes Grain Free Cocoa CerealPHOTO: Amazon$42 at AmazonView on Instacart.com
Three Wishes Grain Free Cocoa Cereal
$42 at AmazonView on Instacart.com
Chickpeasare an unlikely ingredient for a breakfast cereal, but Three Wishes found a way to incorporate them into their lower-sugar, higher-protein cereals. If you are a chocolate lover, theThree Wishes cocoa-flavored grain-free cerealmay be your ideal breakfast. One cup of these crunchy O’s provides 8 grams of plant-based protein from chickpeas and pea protein. They are subtly sweet, with just 3 grams of total sugar per serving.
Post Grape-Nuts OriginalPHOTO: Post$5 at AmazonView on Target$6 at Walmart
Post Grape-Nuts Original
PHOTO: Post
$5 at AmazonView on Target$6 at Walmart
Bob’s Red Mill Protein OatsPHOTO: Bobâs Red Mill$17$12 at Amazon$7 at Walmart
Bob’s Red Mill Protein Oats
PHOTO: Bobâs Red Mill
$17$12 at Amazon$7 at Walmart
If oatmeal is one of your go-to breakfast options, but you are looking for a little more protein, tryBob’s Red Mill Protein Oats. Research has shown thatoats can help you manage your weight.Surprisingly, this product only has one ingredient—oats. Yet, it contains a conventionally bred variety of oats that are higher in protein. One ⅓-cup serving of these protein oats provides 10 grams of protein, versus 6 grams per serving for regular rolled oats.Make these oats with milk and top with nuts or nut butter to add even more protein and fiber, or try one of thesesavory oatmeal recipeswith added protein from cheese or eggs.
The Bottom Line
If you are trying to lose weight and have written off breakfast cereals as a healthy option, we’re here to tell you that you can definitely enjoy a bowl of cereal and still reach your weight-loss goals. However, we recommend double-checking the nutrition label and choosing cereals high in fiber and protein with little added sugar. Start your day with any of these eight cereal picks, and you’ll be well on your way to meeting your daily fiber and protein needs (while also fending off the midmorning munchies).
The #1 Snack to Buy at Target for Weight Loss, According to a Dietitian
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.American Heart Association.Added Sugars.Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609U.S. Department of Agriculture. FoodData Central.Fiber One Cereal.Maki KC, Palacios OM, Koecher K, Sawicki CM, Livingston KA, Bell M, Nelson Cortes H, McKeown NM.The relationship between whole grain intake and body weight: results of meta-analyses of observational studies and randomized controlled trials. Nutr. 2019; 11(6):1245. doi.org/10.3390/nu11061245U.S. Department of Agriculture. FoodData Central.Catalina Crunch Cinnamon Toast Cereal.U.S. Department of Agriculture. FoodData Central.Kashi Go Original Cereal.Kalt W, Cassidy A, Howard LR, et al.Recent research on the health benefits of blueberries and their anthocyanins.Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065U.S. Department of Agriculture. FoodData Central.Post Grape-Nuts Original.Shehzad A, Rabail R, Munir S, Jan H, Fernández-Lázaro D, Aadil RM.Impact of oats on appetite hormones and body weight management: a review.Curr Nutr Rep. 2023;12(1):66-82. doi:10.1007/s13668-023-00454-3U.S. Department of Agriculture. FoodData Central.Bob’s Red Mill Protein Oats.U.S. Department of Agriculture. FoodData Central.Quick cooking oats.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.American Heart Association.Added Sugars.Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609U.S. Department of Agriculture. FoodData Central.Fiber One Cereal.Maki KC, Palacios OM, Koecher K, Sawicki CM, Livingston KA, Bell M, Nelson Cortes H, McKeown NM.The relationship between whole grain intake and body weight: results of meta-analyses of observational studies and randomized controlled trials. Nutr. 2019; 11(6):1245. doi.org/10.3390/nu11061245U.S. Department of Agriculture. FoodData Central.Catalina Crunch Cinnamon Toast Cereal.U.S. Department of Agriculture. FoodData Central.Kashi Go Original Cereal.Kalt W, Cassidy A, Howard LR, et al.Recent research on the health benefits of blueberries and their anthocyanins.Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065U.S. Department of Agriculture. FoodData Central.Post Grape-Nuts Original.Shehzad A, Rabail R, Munir S, Jan H, Fernández-Lázaro D, Aadil RM.Impact of oats on appetite hormones and body weight management: a review.Curr Nutr Rep. 2023;12(1):66-82. doi:10.1007/s13668-023-00454-3U.S. Department of Agriculture. FoodData Central.Bob’s Red Mill Protein Oats.U.S. Department of Agriculture. FoodData Central.Quick cooking oats.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.American Heart Association.Added Sugars.Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609U.S. Department of Agriculture. FoodData Central.Fiber One Cereal.Maki KC, Palacios OM, Koecher K, Sawicki CM, Livingston KA, Bell M, Nelson Cortes H, McKeown NM.The relationship between whole grain intake and body weight: results of meta-analyses of observational studies and randomized controlled trials. Nutr. 2019; 11(6):1245. doi.org/10.3390/nu11061245U.S. Department of Agriculture. FoodData Central.Catalina Crunch Cinnamon Toast Cereal.U.S. Department of Agriculture. FoodData Central.Kashi Go Original Cereal.Kalt W, Cassidy A, Howard LR, et al.Recent research on the health benefits of blueberries and their anthocyanins.Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065U.S. Department of Agriculture. FoodData Central.Post Grape-Nuts Original.Shehzad A, Rabail R, Munir S, Jan H, Fernández-Lázaro D, Aadil RM.Impact of oats on appetite hormones and body weight management: a review.Curr Nutr Rep. 2023;12(1):66-82. doi:10.1007/s13668-023-00454-3U.S. Department of Agriculture. FoodData Central.Bob’s Red Mill Protein Oats.U.S. Department of Agriculture. FoodData Central.Quick cooking oats.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
American Heart Association.Added Sugars.
Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609
U.S. Department of Agriculture. FoodData Central.Fiber One Cereal.
Maki KC, Palacios OM, Koecher K, Sawicki CM, Livingston KA, Bell M, Nelson Cortes H, McKeown NM.The relationship between whole grain intake and body weight: results of meta-analyses of observational studies and randomized controlled trials. Nutr. 2019; 11(6):1245. doi.org/10.3390/nu11061245
U.S. Department of Agriculture. FoodData Central.Catalina Crunch Cinnamon Toast Cereal.
U.S. Department of Agriculture. FoodData Central.Kashi Go Original Cereal.
Kalt W, Cassidy A, Howard LR, et al.Recent research on the health benefits of blueberries and their anthocyanins.Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065
U.S. Department of Agriculture. FoodData Central.Post Grape-Nuts Original.
Shehzad A, Rabail R, Munir S, Jan H, Fernández-Lázaro D, Aadil RM.Impact of oats on appetite hormones and body weight management: a review.Curr Nutr Rep. 2023;12(1):66-82. doi:10.1007/s13668-023-00454-3
U.S. Department of Agriculture. FoodData Central.Bob’s Red Mill Protein Oats.
U.S. Department of Agriculture. FoodData Central.Quick cooking oats.
