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Cereal Breakdown

When it comes to eating breakfast during the week, I need something quick yet nutritious, so cereal is a popular choice. It amazes me how many different kinds of cereal there are out there, and how much they differ nutritionally. Want to see how they compare nutritionally? Then

This is the nutritional info for one cup of cereal. The ** before the name indicates that the cereal contains high fructose corn syrup or regular corn syrup.

Cereal Calories Total Fat (g) Carbs (g) Fiber (g) Sugars (g) Protein (g)
**All-Bran 190 2 46 20 12 8
**Apple Jacks 120 .5 28 1 15 1
Barbara's Organic O's
(Apple Cinnamon)
160 2 32 2.7 14.7 4
Barbara's Shredded Oats 176 2 36.8 4 9.6 4.8
Barbara's Ultima 180 2 48 16 10 6
Barbara's Wild Puffs (Cocoa) 110 1 25 1 9 2
Cheerios 100 2 20 3 1 3
Cheerios (Honey Nut) 112 1.2 24 1.8 10.5 2.7
Cheerios (Multi Grain) 110 1 23 3 6 2
Chex (Multi-Bran) 213.3 2 52 8 13.3 4
Fiber One 118 1.6 48.6 28.8 0 4.8
Kashi Go Lean 140 1 30 10 6 13
Kashi Go Lean Crunch 190 3 36 8 13 9
Kashi Puffs 70 .5 15 1 0 2
Kellogg's Mini Wheats (unfrosted) 200 1.5 46 6 1 6
**Kellogg's Raisin Bran 190 1.5 45 7 19 5
**Kellogg's Rice Krispies 96 0 20.7 0 2.4 1.6
Nature's Path Corn Flakes 146.7 1.3 32 2.7 4 2.7
Nature's Path Crispy Rice 146.7 2 32 2.7 4 2.7
Nature's Path Optimum Power 210 2.5 40 10 12 8
Nature's Path Panda Puffs 173.3 3.3 32 2.7 9.3 4
Puffins 120 1.3 30.7 6.7 6.7 2.7
**Special K 120 .5 22 less than 1 4 7
**Special K Red Berries 110 0 25 1 10 3
**Total 133.3 .67 30.7 4 6.7 2.7
**Total Raisin Bran 160 1 40 5 17 3
**Wheaties 133.3 .67 29.3 4 5.3 4

I included the nutritional info for cereals you'd find at mainstream grocery stores and health food stores. The ones that sound healthy often contain high amounts of sugar because of the corn syrup, so be sure to read through the list of ingredients to make sure the cereal you choose is made with mostly whole grains. I always shoot for the ones that have the least amount of ingredients, the ones made with whole grains, and the ones with high amounts of fiber.

Fit's Tips: When comparing cereals on your own, check the serving sizes. Although the info above is based on one cup servings, cereal serving sizes tend to range from 1/2 a cup to 1 1/4 cup. So you may think a cereal is low in calories, but the serving size may be small.

Join The Conversation
frenjalibi frenjalibi 7 years
Thanks so much for this! Great, useful information.
Sakura-Ga-Saku Sakura-Ga-Saku 8 years
Wow, this is great information to know! Too bad that pretty much all the cereals they serve in the dining halls at university are terrible...It's all stuff like Lucky Charms and Fruit Loops.
ragus ragus 9 years
wow! thanks for the list! I was just at the store yesterday wondering what cereal to get, turning over every box, probably looking like a fool! haha
simbaspaws simbaspaws 9 years
northcalgal...i agree with you 100000%. I have to watch every bite I eat overe here and when I am back home I eat normally(meaning more food than I eat here) and I loose odd and frustrating.
northcalgal northcalgal 9 years
its really disturbing how much high fructose corn syrup is in everything here in the usa. even breads have HFCS in them! i moved here about 4 years ago from australia where usually only cane sugar is used to sweeten foods and beverages. i have also put on about 20 pounds since moving over here - not happy, especially considering i used to be very skinny when i lived in australia. im much more aware now of the foods i intake here. i bought a tae-bo dvd set too which i can barely get through at the moment, the work out is intense but i feel much better and ive already lost 5 pounds this month.
xxkrist24xx xxkrist24xx 9 years
I'm in Buenos Aires, Argentina right now and they don't really carry a wide variety of cereals (and all in the international food section because cereal for breakfast is definitely not an Argentine tradition), but I was happy when I found Quaker Oat Squares... topped with a banana or pear and some also hard to find soymilk and I'm good to go :)
Emdance Emdance 9 years
I'm all about the Fiber One and Light Soy Milk, nothing better!
teacherturtle1 teacherturtle1 9 years
don't forget to check sodium amounts also..
AlexandraGinae AlexandraGinae 9 years
I like a lot of these cereals. I tend to be boring and like plain cereal best, but I like using cereal and mixing it with other things, or vice versa. Lately, I have been mixing Kashi Go Lean with my yogurt - so delicious and really filling snack!
ElectroPopTart ElectroPopTart 9 years
Holy Sh!t!!! Fiber One has 28 grams of fiber?! I'll DEFININTELY be going poop after THAT breakfast!
Fit-Mommy Fit-Mommy 9 years
We like Kashi GO Lean cereal the best. Most days, we just eat old fashioned oatmeal with nuts and blueberries..cold cereal is if we are in a hurry.
26rosebud 26rosebud 9 years
LOVE for Puffins! I just discovered last year and I still can't believe how good it is for you and still tastes so yummy. I also like Kashi Go Lean but have fallen hard for Puffins and their varieties.
aimeeb aimeeb 9 years
Cheerios and Total for this girl...
shalice shalice 9 years
I love cereal but I try to avoid high fructose corn syrup in cereal or anything else! Once you start looking, you realize how many thing it is in!
EmyAnne EmyAnne 9 years
I agree with you all! Cereal is the best :-) I wish I could make hot cereal some mornings, but when you're up at 4 AM to make people's coffee you really just want something quick. I didn't realize how many people are lovers of my favorite Kashi GoLean Crunch, i'm addicted to that stuff! It's sooo yummy and doesn't get soggy after its been in milk a few minutes like most other cereal. I have a huge bowl of it every morning... much more than 1 cup though, probably closer to 3. It fills me up though! Thanks for this comparison Fit! I like that everything is evened out to the same serving size, makes it much easier to compare.
leeluvfashion leeluvfashion 9 years
The cereal's I eat are: Kashi 7 Grains Honey Puffs & Uncle Sam Flax Seed cereal. I use soy milk and always add at least 2 types of fruit into the mix. It fills me up and gives me energy.
itsallabouttheg itsallabouttheg 9 years
i'm all about wheat chex with dried cranberries. yum!
DreaAST DreaAST 9 years
I am not lying here, dry cereal is my favorite food. I swear I could live off of different varieties of dry cereal. I eat it all day. I have stopped though recently b/c it is no good for you eating cereal all day. But.....i still have relapses. My favorite is Vanilla Almond Special K!
Rachelleybelley Rachelleybelley 9 years
I used to love smart start- the one that advertises a healthy heart yet has partially hydrogenated oils !!! so i stopped eating it
Greentea1203 Greentea1203 9 years
I love Brown Sugar and Maple Frosted mini wheats (The Archer Farms Target brand is the best and the cheapest). They have a good amount of fiber, no corn syrup and I don't mind the 6grams of sugar or whatever it is. They fill me up and don't make me gain weight. I'm 100 lbs and eat them practically every day.
Sarah10563 Sarah10563 9 years
I love love love fiber one, sometimes I mix it with other cereal with a different texture like post wheat bran or kashi go lean crunch then top with berries or a banana, mmmm, delicious. I also put fiber one on top of lite and fit yogurt, both are only 60 cal a serving and it is such a filling and yummy snack.
k-squared k-squared 9 years
love the kashi go lean crunch.. top it with some fruit and milk and i'm good to go in the mornings.
emalove emalove 9 years
I'm a Cheerios girl. LOVE them. My second favorite is Kashi Heart to Heart, with wild oats and blueberries. It's delicious.
Ikandy Ikandy 9 years
thx fit...
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