- Cereal can be a nutritious choice at breakfast to support your weight-loss goals.
- Choose cereals high in fiber and protein, and keep added sugar to a minimum.
- To keep calories in check, be mindful of portion sizes.
Cereal doesn’t have to be the nutrition villain it’s often made out to be. While some are loaded with sugar and better suited for a treat, there are plenty of boxes with tons of fiber and protein—two important nutrients that can support your weight-loss goals. Before you write off cereal completely, check out these seven dietitian-approved options that will keep you full and satisfied.
1. Fiber One Original Bran Breakfast Cereal
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Fiber One Original Bran Breakfast Cereal is a classic option that delivers plenty of fiber with few calories. “It’s a great way to bulk up breakfast without adding sugar. Two-thirds of a cup provides 90 calories, 18 grams of fiber (almost a day’s worth!) and less than 1 gram of sugar,” says Bonnie Taub-Dix, RDN, a registered dietitian. Fiber is important for weight loss because it helps keep you full. It takes longer to digest and slows down the absorption of sugar into your bloodstream, helping you stay satisfied well after breakfast.
In addition to being high in fiber, it’s low in sugar and delivers a bit of protein. Taub-Dix adds, “Fiber One uses sucralose instead of sugar for sweetness to keep sugar content way down. It also has 3 grams of protein per serving.” To increase the protein content, use dairy milk or soy milk, which adds an additional 8 grams of protein per cup.,
2. Catalina Crunch Protein Cereal
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It’s rare to find a high-protein cereal, but Catalina Crunch Protein Cereal delivers a punch. “Catalina Crunch is a great zero-sugar option, sweetened with stevia and monk fruit extract. One serving packs 9 grams of fiber and 11 grams of protein, making it hard to beat for satiety,” shares Sam Siegel, M.P.H., RDN. Protein is another key nutrient linked to satiety and weight loss because it takes longer to digest and keeps you feeling fuller for longer. It’s especially important to get enough at breakfast, since many people struggle to eat enough protein earlier in the day. Some small studies even suggest that a protein-rich breakfast can stabilize blood sugar throughout the day, potentially reducing cravings and keeping energy levels up.
Siegel recommends trying it first before grabbing a large bag. “I usually recommend trying a standard-size bag from the grocery store first, and if you like it, you can find it in bulk from Costco or Sam’s Club for a better price.”
3. Grape-Nuts
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Grape-Nuts cereal may remind you of your grandmother, but there’s a reason that this cereal has been around for over 100 years. “A half-cup of Grape-Nuts provides 200 calories, 6 grams of protein and 7 grams of fiber with no added sugar,” says Amy Brownstein, M.S., RDN. Those are pretty impressive stats. A diet high in added sugars is linked with weight gain and poorer metabolic health. Considering that many cereals are loaded with added sugar, Grape-Nuts is a great low-sugar alternative.
“Eat Grape-Nuts on their own or sprinkled on yogurt, cottage cheese or smoothie bowls for a satisfying crunch,” suggests Brownstein. “Less-satisfying meals can leave you wanting more food, slowing any weight-loss goals.”
4. Kashi Go Protein & Fiber
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“Kashi Go Protein & Fiber Cereal is a widely available option that’s convenient and relatively affordable,” says Siegel. “I like that it strikes a good balance between taste and nutrition, making it a more realistic option for long-term consistency.”
The Kashi Go line comes in multiple flavors, so the nutrition can vary slightly. However, Tub-Dix likes that it’s high in protein and fiber, with 10 grams of each per ¾-cup serving: “It’s a little higher in protein than most cereals, which makes it extra satisfying and helpful for managing hunger between meals.”
5. Nature’s Path Heritage Flakes
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Nature’s Path Heritage Flakes are made with ancient grains including kamut, quinoa, spelt and millet. Brownstein likes them because they’re high in fiber, low in calories and contribute to your daily protein goals. “A 1-cup serving provides just 160 calories, with 7 grams of fiber and 5 grams of protein. Mix with a cup of unsweetened soy, pea or cow’s milk to up the protein to 11 to 12 grams per serving.”
When it comes to cereal for weight loss, it’s also important that you like what you’re choosing. “Heritage Flakes are crunchy and not overly sweet—important for meal satisfaction to help with overall food intake. [They] stand out for their balanced nutrition profile, excellent flavor and superb crunch,” shares Brownstein.
6. Kellogg’s All-Bran Bran Buds
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Kellogg’s All-Bran Buds are a classic breakfast cereal that have some pretty impressive stats to help support your weight-loss goals. “One-half cup Kellogg’s All-Bran Bran Buds provides 120 calories, 17 grams of fiber, 12 grams of sugar, 4 grams of protein and 30% the Daily Value for iron,” says Taub-Dix. “With 13 grams of fiber per serving, they help you feel full for longer and keep your digestive system on track.”
This cereal is a bit higher in sugar compared to some of our other options, so be sure to pair it with unsweetened milk or yogurt to keep added sugars low. However, if you prefer a touch of sweetness and it helps you get in more fiber to stay satisfied, this might be a good choice for you if the unsweetened cereals taste too plain.
7. Food for Life Ezekiel 4:9 Sprouted Crunchy Cereal
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Food for Life is known for their sprouted-grain products that are high in fiber and protein and low in added sugar. Their Ezekiel 4:9 Sprouted Crunchy Cereal is no exception. Siegel likes it for its simple ingredient list and solid nutrition profile. Per half-cup, it has 6 grams of fiber, 8 grams of protein and only 1 gram of added sugar.
Sprouted grains aren’t a magic solution for weight loss, but they can support it by helping you feel fuller for longer and supporting steady blood sugar levels, thanks to their high fiber and protein content. The sprouting process also enhances nutrient bioavailability and makes the grains easier to digest, helping you stay satisfied and nourished.,
Shopping Tips
- Look for Low Sugar. Not all cereal has added sugar, but many do—even ones that look “healthy” from the front of the box. “Look for cereals with 5 to 8 grams of added sugar per serving, especially if you’re eating them daily or if you have an issue with blood sugar, like diabetes,” suggests Taub-Dix.
- Fiber Up. Protein gets a lot of love right now, but fiber is also a very important nutrient for weight loss and health. Although many cereals are made with whole grains, their fiber content varies. If possible, strive for at least 5 to 6 grams per serving. However, if you’re used to a low-fiber diet, be sure to start slowly and drink plenty of water.
- Check the Serving Size. Some cereals, like granola and muesli, can be surprisingly high in calories despite their small serving size. These might make better snacks or toppings for a yogurt parfait, where you can be satisfied with smaller portions. While you don’t have to measure everything you eat on your weight-loss journey, measuring out your favorite cereal a few times can help you better understand how much you’re pouring.
- Read the Label. Don’t let the flashy front-of-package claims fool you with words like “organic” or “all-natural.” Labels and images can be enticing, but the best way to know what’s in your cereal is to read the Nutrition Facts panel and ingredients list.
Our Expert Take
Walking through the sea of options in the cereal aisle can be overwhelming—especially when you’re trying to pick a healthy cereal to support your weight-loss goals. Knowing what to look for can make shopping for a cereal a pain-free experience. “Cereal not only could, but should be a part of a weight-loss plan. There aren’t many foods that are as inexpensive and filled with important nutrients as a box of cereal,” shares Taub-Dix. “You just need to be mindful about portion sizes and remember to read labels carefully to choose those that are low in sugar and high in fiber.” If cereal doesn’t tickle your fancy at breakfast, try a smaller portion for a snack or even dessert with fruit or a few chocolate chips to satisfy a sweet tooth.
