Finding a healthy cereal for breakfast is a challenging task, as some of the most popular brands are filled with hidden sugars and other additives.
To find the healthiest cereal, we’ve ranked 25 different cereals from best to worst. The rankings are based on their nutritional value, looking at serving size, calorific information, sugar and salt content, with particularly high or low nutritional scores highlighted throughout.
Over the years, the health myths around breakfast foods have been debunked. Experts have weighed in on healthy cereal bars and whether Greek yoghurt is good for you, they’ve debated the positives and negatives around low calorie breakfasts to start the day. Now we know that what we eat in the morning should be high in nutrients and low in sugar, after multiple studies on the topic. But it’s actually more important than many people might think.
Healthy cereals from best to worst, at a glance
The healthiest cereal overall is Weetabix, finally answering the question of whether Weetabix is good or you. Although it might have a higher sugar content than other cereals, it’s got the lowest fat, saturated fat and salt score. It also scores well for the amount of calories per 100g, being almost half that of the worst overall cereal.
- Best cereal overall: Weetabix
- Best cereal for sugar content: Nestle Bitesize Shredded Wheat
- Best cereal for saturated fat content: Kellogg’s Cornflakes
While the worst cereal overall is Honey Monster Puffs, with 48.8g of fat and 610 calories per 100g. It also scores high on the amount of saturated fat, sugar count and has a high salt content.
- Worst cereal overall: Honey Monster Puffs
- Worst cereal for sugar content: Kellogg’s Crunchy Nut Cornflakes
- Worst cereal for saturated fat content: Honey Monster Puffs
Credit: Getty
“When we’ve spent several hours fasting through the night, our blood sugar is likely to be low on waking.” Liz Cooper, nutritional advisor at Bio-Kult, explains. “So it’s important to eat a breakfast that’s not going to cause a spike in our blood sugar level, as this could result in a slump by mid-morning and could potentially have us reaching for sweet snacks or caffeine to give us the energy boost we’ll no doubt need.”
“Having these blood sugar peaks and troughs is not only detrimental to our energy, focus and concentration in the short-term, but it can ultimately have long-term health implications, such as increasing our risk of diabetes, obesity and cardiovascular disease.”
A healthy cereal should contain the right balance of ingredients to maintain healthy blood sugar levels, Liz says. “This requires sufficient amounts of protein, healthy fat and fibre, which all further help towards supplying us with nutrients vital for functions such as hormone production, growth and repair and immune function.”
Nutritional advisor Liz recommends bircher muesli and granola, as they are “free from added sugar and high sugar dried fruit. In fact, making your own granola is even better and often much more cost effective”. Other healthy breakfast ideas include porridge, omelettes and smoothies.
To make our findings fair we have analysed the cereals from 100g portions, instead of the individual recommended serving size for adults or children, and haven’t included milk.
Credit: Getty
A 100ml serving of milk has the following nutritional content:
Whole milk:
Calories: 66.9
Carbohydrate: 4.7g
Protein: 3.3g
Fat: 3.9g
Semi-skimmed milk:
Calories: 50
Carbohydrate: 4.8g
Protein: 3.6g
Fat: 1.8g
Skimmed milk:
Calories: 34
Carbohydrate: 5g
Protein: 3.4g
Fat: 0.1g
Which are the healthiest cereals? Healthy cereals ranked from best to worst:
Best cereal overall: Weetabix
Per 100g -
Cals: 362
Fat: 2g
Saturated fat: 0.6g
Sugar: 4.4g
Salt: 0.28g
Weight: 432g (2 Weetabix is 37.5g)
Price: £2.17 at Waitrose
Verdict: Is Weetabix good for you? The answer is a resounding yes! Weetabix is a family favourite and is low in sugar and really low in fat too. Plus the great thing about them is that your portion size is chosen for you, so you can't heap a bowl up of cereal and eat more than the recommended amount. The perfect healthy cereal choice.
If you like to sprinkle some sugar over the top, try a natural sweetener like honey or add some naturally sweet fresh fruit instead.
Ready Brek Original Porridge
Per 100g -
Cals: 183
Fat: 5.0g
Saturated fat: 1.9g
Sugar: 7.5g
Salt: 0.23g
Weight: 450g
Price: £2 at Sainsbury's
Verdict: A comforting bowl of porridge oats is a winning breakfast, and the nutritional info for Ready Brek agrees. There are high levels of vitamin D and fibre in this, and the fat and sugar content is comparatively lower than other cereals.
Best cereal for low saturated fat: Kellogg’s Cornflakes
Per 100g -
Cals: 378
Fat: 0.9g
Saturated fat: 0.2g
Sugar: 8g
Salt: 1.3g
Weight: 500g
Price: £1.98 at Asda
Verdict: Kellogg's Cornflakes are one of the classics when it comes to cereal and no wonder they've been around so long - they're really good for you. Cornflakes have a super low fat and sugar content - just don't add too much sugar if you like a sweeter taste!
Scott’s Porridge Oats
Per 100g serving -
Cals: 374
Fat: 8g
Saturated fat: 1.5g
Sugar: 1.0g
Salt: Trace
Weight: 1kg
Price: £2.20 at Tesco
Verdict: Although this traditional breakfast of porridge oats is slightly higher in fat than you might think, its sugar levels are super low, and it's packed full of fibre and protein to help keep your body strong and healthy. Oats can even help to lower cholesterol, so the slightly higher fat content is somewhat balanced out.
Kellogg’s All Bran
Per 100g -
Cals: 334
Fat: 3.5g
Saturated fat: 0.7g
Sugar: 18g
Salt: 0.95g
Weight: 500g
Price: £1.50 at Asda
Verdict: All Bran is one of the best cereals we could find. Not only does it have low calorie content but with it's fab fibre content, it'll fill you up for the whole morning, so there will be no snacking until lunchtime.
Alpen Museli
Per 100g serving -
Cals: 369
Fat: 5.8g
Saturated fat: 0.5g
Sugar: 16g
Salt: 0.28g
Weight: 1.1kg
Price: £3.99 at Asda
Verdict: This tasty muesli is packed with roasted almonds, hazelnuts and juicy raisins. It has 8.3g of fibre per serving so is a great choice if you're looking to add more fibre into your diet.
Essential Waitrose Malted Wheats
Per 100g -
Cals: 366
Fat: 1.9g
Saturated fat: 0.3g
Sugar: 15.7
Salt: 0.6g
Weight: 750g
Price: £1.90 at Waitrose
Verdict: Level pegging with family favourite Weetabix comes these surprisingly afforable Waitrose malted wheats. They're low in fat, salt and calories when compared with many of the cereals in our round-up, and they're made from wholegrain wheat, which means they're packed with fibre.
Their slightly sweeter taste means that the kids are likely to gobble them up too - a great all-rounder to have in the cupboard.
Best cereal for low sugar: Nestle Frosted Shreddies
Per 100g -
Cals: 372
Fat: 1.7g
Saturated fat: 0.2g
Sugar: 28.4g
Salt: 0.6g
Weight: 500g
Price: £2.08 at Asda
Verdict: Considering these Shreddies are frosted, the sugar content is a lot lower than some other cereals we looked at. Although it wouldn't be good to eat these every morning, you won't be sprinkling any sugar over them, so don't feel guilty if you treat yourself or the kids every now and again. They have the second lowest sat fat content too.
Nestle Bitesize Shredded Wheat
Per 100g -
Cals: 367
Fat: 2.2g
Saturated fat: 0.5g
Sugar: 0.7g
Salt: 0.6g
Weight: 500g
Price: £2.08 at Asda
Verdict: With just 0.7g of sugar in 100g it has the lowest sugar content by far, compared to the other cereals. Plus it's really filling, you get some of your wholegrain for the day and it's just over £2 from Asda - what a healthy cereal bargain!
Special K (Original)
Per 100g -
Cals: 375
Fat: 1.5g
Saturated fat: 0.3g
Sugar: 17g
Salt: 1g
Weight: 750g
Price: £3.99 at Tesco
Verdict: The original Special K has only 1.5g of fat in 100g so it's the perfect choice if you're trying to slim down. Plus, they taste really sweet so there will be no need for extra sugar and you'll be full until lunchtime.
If you can't get enough of Kellogg's Special K and want to lose weight fast, check out the Special K diet plan.
Nestle Cheerios
Per 100g -
Cals: 378
Fat: 3.7g
Saturated fat: 0.8g
Sugar: 20.9g
Salt: 1.0g
Weight: 600g
Price: £2.50 at Asda
Verdict: Those tasty little Os aren't just delicious, but they're a reasonably good choice for breakfast too. If you want to make this an extra healthy cereal choice, sprinkle some berries or slice a banana on top too to get you on track for your 5-a-day!
Nestle Cookie Crisp Cereal
Per 100g -
Cals: 388
Fat:5.0g
Saturated fat: 0.7g
Sugar: 22g
Salt: 0.79g
Weight: 500g
Price: £2.85 at Tesco
Verdict:This chocolate cereal may be delicious, but it comes as no surprise given the very high sugar content! Though it's not a bad price, it also has a relatively high fat content - so maybe save this as an occasional treat...
Kellogg’s All-Bran Prebiotic Oaty Clusters Original Cereal
Per 100g serving -
Cals: 388
Fat: 12g
Saturated fat: 0.5g
Sugar: 4.9g
Salt: 0.31
Weight: 380g
Price: £3.00 at Sainsbury's
Verdict: With 22g of fibre, this cereal is great for a healthy gut. It's also low in sugar and will help to fill you up for the day!
Golden Nuggets
Per 100g -
Cals: 379
Fat: 1.5g
Saturated fat: 0.3g
Sugar: 25g
Salt: 0.7g
Weight: 375g
Price: £2.08 at Tesco
Verdict: Kids love Golden Nuggets so if you want to give them a 'treat' cereal every now and then, this could be a good choice - and although the sugar content is quite high, the fat and saturated fats are low. Not a super healthy cereal, but not the worst.
Kelloggs Froot Loops
Per 100g serving -
Cals: 385
Fat: 3g
Saturated fat: 0.9g
Sugar: 25g
Salt: 1.13g
Weight: 375g
Price: £3.00 at Sainsbury's
Verdict: This fruity cereal is loved by kids everywhere, and it's only 385 calories per serving. It contains 4.3g of fibre per 100g serving, and is a good choice if you want a treat cereal that's not too full of calories.
Deliciously Ella Original Granola
Per 100g serving -
Cals: 386
Fat: 2.5g
Saturated fat: 0.5g
Sugar: 7.2g
Salt: 0.04
Weight: 500g
Price: £3.99 at Holland and Barrett
Verdict: Deliciously Ella's original granola is high in fibre and packed with raisins, coconut and cinnamon. It's gluten free and vegan friendly too, so suitable for most diets!
Nestle Oats & more, almond
Per 100g -
Cals: 407
Fat: 8.8g
Saturated fat: 1.3g
Sugar: 27.5g
Salt: 0.7g
Weight: 425g
Price: £1 at Asda
Verdict: Oats & more sounds like it would be a healthy cereal option, but the sugar and fat levels say otherwise. At £1 from Asda though, it's a great choice if you're trying to save on shopping bills.
Alpen Original Muesli
Per 100g -
Cals: 378
Fat: 5.8g
Saturated fat: 0.8g
Sugar: 22g
Salt: 0.25g
Weight: 750g
Price: £2 at Asda
Verdict: Everyone
says muesli is the perfect breakfast food and the nutritional
information agrees. Alpen's original recipe is low in fat and salt and it's only £2 for 750g from Asda, so it'll last for ages. Plus it will keep you fuller for longer - what more could you need?
Jordans Country Crisp Four Nut Crunch
Per 100g -
Cals: 492
Fat: 22.9g
Saturated fat: 5.4g
Sugar: 21.9g
Salt: Trace
Weight: 500g
Price: £2.69 at Tesco
Verdict: This cereal might be tasty, but with the high calories and high fat content, it is one to bypass if you're on a diet.
However, it's not all bad news for Jordans as there is lots of goodness with the four nuts, which is worth bearing in mind, and it came joint lowest for salt content.
Kelloggs Crave Milk Chocolate cereal: 7/10
Per 100g -
Cals: 441
Fat: 4.19g
Saturated fat: 1.2g
Sugar: 8.39g
Salt:0.29g
Weight: 375g
Price: £3 at Waitrose
Verdict:
Although the chocolate flavour makes these little nuggets totally delicious, they have a pretty high sugar content. However, the sugar content is still a lot lower than many other cereals, so if you're looking for a sweet cereal to enjoy on the weekend, this could be the one!
Kelloggs Rice Krispies: 5/10
Per 100g -
Cals: 493
Fat: 1.2g
Saturated fat: 0.4g
Sugar: 7.9g
Salt: 1g
Price: £3 at Tesco for 700g
Verdict: Kellogg's Rice Krispies may be popular among kids for their snap, crackle and pop, but with a staggeringly high sugar content, they're certainly not the best for maintaining a healthy diet. However, there is a relatively low amount of fat in them, so you could certainly pick an unhealthier cereal.
Troo Granola Chocolate with Orange
Per 100g serving -
Cals: 461
Fat: 22.5g
Saturated fat: 3.2g
Sugar: 2.3g
Salt: 0.15
Weight: 350g
Price: £3.00 at Sainsbury's
Verdict: Troo products contain at least 25% of your daily fibre requirements in one portion, and this cereal is a must-have for any chocolate orange fans. It's also gluten free, low sugar and vegan.
Worst cereal for sugar: Kellogg’s Crunchy Nut Cornflakes
Per 100g -
Cals: 402
Fat: 5g
Saturated fat: 0.9g
Sugar: 35g
Salt: 0.9g
Weight: 1kg
Price: £3.50 at Ocado
Verdict: These Crunchy Nut cornflakes might taste delicious, but with over a third of your daily recommended sugar intake, they aren't the most healthy cereal choice from Kellogg's - although this big pack is great if you're on a budget.
Worst for salt: Nestle Curiously Cinnamon
Per 100g -
Cals: 418
Fat: 10.1g
Saturated fat: 4.2g
Sugar: 24.8g
Salt: 5.2g
Weight: 375g
Price: £2.09 at Waitrose
Verdict: With a high calorie content and really high sugar levels this Curiously Cinnamon cereal won't give you the best start to the day - if your kids really love the cinnamon flavour then maybe keep it aside for an extra special treat.
For such a sweet cereal, we were surprised by the high salt levels as well - not what we'd want to see in a healthy cereal choice!
Worst cereal overall: Honey Monster Puffs
Per 100g -
Cals: 610kcal
Fat: 48.8g
Saturated fat: 9.6g
Sugar: 7.0g
Salt: 1.25g Highest salt
Protein: – Lowest protein
Weight: 600g
Price: £4.15 at Sainsbury’s
Verdict: These Honey Monster Puffs are really low in saturated fat content which will give you a great start to your day if you're watching what you eat. However, they're relatively high in sugar, and aren't that filling, so you might find yourself snacking by mid-morning.
