The 8 Best Cereals for Weight Loss, Approved by a Dietitian

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 that might not be the best way to start your day. On the other hand, a well-balanced breakfast is not only good for your overall health but can also support your weight loss efforts. Cereal lovers take heart. There are many good grain options on the market for weight loss; you just need to know what you’re looking for. Here are our top picks for healthier breakfast cereals for weight loss.

What to look for in a cereal for weight loss

Depending on your personal health goals, you should consider different factors when choosing breakfast cereals. If you’re looking to lose weight, here’s what we recommend you consider before purchasing:

• Fiber: The data shows that only about 7% of adults in the United States actually meet the daily fiber recommendation of 28 to 34 grams per day (the specific number depends on age and gender).
  Still, fiber is important for weight loss because it moves slowly through the digestive tract, keeping you feeling full without adding more calories to your meals. Fiber also helps control your blood sugar after breakfast so you don’t face a mid-morning energy crash. Check the Nutrition Facts label and choose cereals with at least 4 grams of fiber per serving.
• Protein: The combination of protein and fiber goes double for a breakfast with some staying power. Just like fiber, protein can support your weight loss efforts by slowing digestion and helping you feel more satisfied. Additionally, protein helps regulate leptin and ghrelin, your appetite hormones. Since many traditional breakfast cereal options lack protein, you might find yourself reaching for a snack soon after. It is therefore worth choosing a cereal richer in protein.
• Added sugar: Cereal has received a bad reputation due to its added sugar content. According to the American Heart Association, men should consume less than 36 grams (9 teaspoons) of added sugar daily and women less than 25 grams (6 teaspoons). Excessive consumption of added sugars in your diet can increase the risk of various chronic diseases and contribute to obesity. Starting your day with a breakfast low in added sugar will allow you to make smarter choices throughout the day.

1. Original Fiber One sound

Although bran cereal isn’t as exciting as Lucky Charms, it has a lot to offer nutritionally. Fiber One Original Bran “is great because it (a ⅔ cup serving) contains 18 grams of fiber, which is more than 50% of your recommended daily fiber intake. Fiber helps fill you up and aids digestion. So it’s ideal for someone looking to lose weight. Plus, there’s no added sugar, which keeps the calorie count low,” says Caitlin Ogletree, MS, RD, a registered dietitian based in San Antonio, Texas. Get a few extra grams of fiber by adding fruit. “My favorite way to eat Fiber One cereal is to mix it with a cup of yogurt and top it with fresh berries.”

2. Seven Sundays Maple Almond Protein Oats

Although these protein oats contain a bit more sugar than the other options on this list, they make up for it with extra protein and fiber. This cereal has a short and sweet list of whole food ingredients like oats, almonds, and chia seeds. A single half-cup serving provides 7 grams of fiber, 11 grams of protein and 260 calories. Some research suggests that including whole grains, like oats, in your meals can help you lose weight and prevent weight gain in the long term. These protein-rich cereals make a delicious, crunchy topping for cottage cheese or Greek yogurt parfait.

3. Catalina Crunch Cinnamon Toast

Catalina Crunch is a line of cereals created to appeal to those who crave nostalgic classics. “I love this product not only for its nutritional benefits, but also because it reminds me of a childhood favorite: Cinnamon Toast Crunch,” says Ogletree. “Catalina Crunch Cinnamon Toasted Cereal is a much healthier option that contains 11 grams of protein, 9 grams of fiber and no added sugar (per half cup, making it an ideal cereal for weight loss. Protein and fiber is the ultimate duo for filling you up: you won’t be running to the pantry for a snack an hour after eating this cereal!

4. Kashi Go Original

Kashi Go Original Cereal Sweetened with Honey is a great option for those who love the flavor of Honey Nut Cheerios but are looking for a cereal that is much higher in protein and fiber. Kashi Go Original may also appeal to those who want a variety of textures, as it includes whole grain puffs, cereal sticks, and crispy squares. One serving (1 ¼ cup) of Kashi Go provides 11 grams of protein and 12 grams of hunger-fighting fiber.

5. Nature’s Path Optimal Strength Blueberry Cinnamon Flax Cereal

For those who like crunchy, flaky cereals, try Nature’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 full for much longer than many other flaky cereals. “These breakfast cereals contain 9 grams of protein, and higher protein choices also help with satiety as well as maintaining muscle mass while trying to lose fat,” says Jaime 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 freeze-dried blueberry and cinnamon flavors. Additionally, blueberries have been linked to various health benefits, including better weight maintenance.

6. Cocoa Three Wishes

Chickpeas are an unlikely ingredient for a breakfast cereal, but Three Wishes has found a way to incorporate them into their low-sugar, high-protein cereal. If you’re a chocolate lover, Three Wishes Cocoa Flavor Grain Free Cereal could be your ideal breakfast. One cup of these crunchy o’s provides 8 grams of plant-based protein from chickpeas and pea protein. They’re subtly sweet, with just 3 grams of total sugar per serving.

7. Post Grape-Nuts Original

It’s hard to top a classic, which is why Post Grape-Nuts Original cereal remains a must-have for those trying to make the switch to healthier breakfast cereals. Just ½ cup of this cereal provides 7 grams of fiber, 6 grams of protein and only 5 grams of total sugar. Some people might think this cereal could have more flavor. If that’s you, make your bowl more interesting by pairing this cereal with fresh fruit or serving it as a topping for your morning smoothie bowl or yogurt.

8. Bob’s Red Mill Protein Oats

If oatmeal is one of your favorite breakfast options, but you’re looking for a little more protein, try Bob’s Red Mill Protein Oatmeal. Research has shown that oats can help you manage your weight. Surprisingly, this product only contains one ingredient: oats. Yet it contains a variety of conventionally grown oats that are higher in protein. A ⅓ cup serving of these protein oatmeal provides 10 grams of protein compared to 6 grams per serving for regular oatmeal. Make these oatmeal with milk and top with nuts or nut butter to add even more protein and fiber or try one of these tasty oatmeal recipes with added protein from cheese or eggs.

The essential

If you’re trying to lose weight and have considered breakfast cereals as a healthy option, we’re here to tell you that you can definitely enjoy a bowl of cereal and still achieve your weight loss goals. However, we recommend checking the nutrition label and choosing cereals high in fiber and protein with little added sugar. Start your day with one of eight cereal selections, and you’ll be well on your way to meeting your daily fiber and protein needs (while fending off mid-morning cravings).