Finding a Breakfast Cereal That Fuels You Well
Mornings can feel rushed, and sometimes it’s easiest to reach for something quick before heading out the door. Cereal can fit into a balanced morning routine; it’s fast, familiar, and can give you the energy you need to start your day. But not all cereals are created equal. The right choice can keep you satisfied longer and support your health goals, while others may leave you hungry soon after.
What to Look for in a Breakfast Cereal
When comparing cereals, check the Nutrition Facts label and ingredient list. A few small tweaks to what you choose can make a big difference in how you feel throughout the morning.
Fibre: Choose cereals with a source of fibre to help you stay full and support digestion and blood sugar balance. Fibre also helps you to feel fuller, which can reduce mid-morning hunger.
Added Sugar: Many cereals can have more added sugar than you’d expect. Look for options with less added sugar overall, or try mixing a sweeter cereal with a plain one to balance it out!
Whole Grains: Choose cereals made with whole grains such as whole oats, whole wheat, or whole barley. These provide lasting energy and nutrients.
Tip: The first ingredient listed is the main one in the cereal.
Sodium (Salt): Some cereals contain more sodium than you’d expect. Compare labels and choose ones with less sodium where possible.
Portion Awareness: Check the serving size; it may be smaller than what you pour into your bowl. Measuring once or twice can help you learn what your serving looks like without needing to track long-term. Remember, the serving size isn’t the amount of food you should eat, but rather the amount the nutrition facts table is based on!
How to Boost Your Breakfast Cereal
Even if your cereal isn’t perfect, you can make it more balanced and satisfying by adding foods that complement it.
Add Protein:
Pair your cereal with:
- Milk or protein-fortified milk alternatives
- Greek yogurt
- A hard-boiled egg on the side
Pairing your cereal with a protein source can help keep you full through the morning!
Tip: Look for protein milks if you’re already adding milk to your cereal! This is milk that has been filtered differently to boost the protein content.
Add Colour and Nutrients:
Top your bowl with fruit for extra fibre, vitamins, and natural sweetness. Choose your favourite!
Keep in Mind
There’s no “perfect” cereal, just ones that work better for you and your body. The goal isn’t restriction, but fueling yourself in a way that supports you for the day ahead.
| Cereal | Serving Size* | Calories | Fat (g) | Total Carbs (g) | Fibre (g) | Net Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|---|---|
| All Bran Buds | 1/3 cup (28g) | 80 | 1 | 22 | 11 | 11 | 8 | 3 | 180 |
| All Bran Original | 1/2 cup (30 g) | 90 | 1.5 | 23 | 9 | 14 | 5 | 4 | 160 |
| Maple & Brown Sugar Instant Oatmeal (Quaker) | 1 sachet (43 g) | 160 | 2 | 33 | 3 | 30 | 13 | 4 | 190 |
| Barbara's Cinnamon Puffins Cereal | 1 cup (43 g) | 150 | 1.5 | 36 | 6 | 30 | 8 | 3 | 210 |
| Farm Girl Cinnamon Crisps | 28 g | 70 | 2 | 16 | 10 | 6 | 0 | 9 | 105 |
| Fibre 1 Crunchy Original | 1 cup (62 g) | 140 | 1 | 53 | 27 | 26 | 1 | 4 | 220 |
| Harvest Crunch Granola (Quaker) | 1 cup (110 g) | 410 | 17 | 68 | 8 | 60 | 23 | 19 | 75 |
| Holy Crap Natural Superseed Blend | 2 tbsp (30 g) | 140 | 8 | 13 | 7 | 6 | 0 | 5 | 0 |
| Kashi Go Active Original | 1 cup (52 g) | 180 | 1.5 | 37 | 10 | 27 | 7 | 10 | 110 |
| Kellogg’s Corn Flakes | 1 cup (110 g) | 110 | 0 | 25 | 1 | 24 | 3 | 2 | 190 |
| Life Original Cereal | 3/4 cup (30 g) | 120 | 1.5 | 23 | 2 | 21 | 6 | 3 | 160 |
| Multigrain Cheerios | 1 cup (30 g) | 120 | 1 | 25 | 2 | 23 | 6 | 2 | 160 |
| Museli (Bob's Red Mill) | 1/4 cup (35 g) | 140 | 2.5 | 24 | 4 | 20 | 5 | 4 | 1 |
| Oatmeal Crisp - Almond | 1 cup (58 g) | 230 | 4 | 46 | 5 | 41 | 13 | 6 | 120 |
| Regular Insant Oatmeal (Quaker) | 1 sachet (28 g) | 100 | 2 | 19 | 3 | 16 | 0 | 4 | 100 |
| Quaker Oatmeal Squares | 1 cup (56 g) | 220 | 2.5 | 44 | 5 | 39 | 8 | 7 | 210 |
| Raisin Bran | 1 cup (55 g) | 180 | 1 | 44 | 7 | 37 | 14 | 5 | 170 |
| Rice Krispies | 1 cup (28 g) | 110 | 0 | 25 | 0 | 25 | 3 | 2 | 140 |
| Rolled Oats (Bob's Red Mill) | 1/2 cup (48 g) | 190 | 4 | 33 | 5 | 28 | 3 | 6 | 0 |
| Shredded Wheat (Original) | 2 biscuits (51 g) | 180 | 1 | 42 | 7 | 35 | 0 | 6 | 0 |
| Shreddies | 1 cup (55 g) | 200 | 1 | 46 | 6 | 40 | 9 | 5 | 210 |
| Steel Cut Oats (Bob's Red Mill) | 1/4 cup (44 g) | 160 | 2 | 31 | 4 | 27 | 0 | 5 | 0 |
| Vector | 55 g | 210 | 2.5 | 45 | 4 | 41 | 10 | 6 | 210 |
| Vector Maple Crunch | 1 cup (44 g) | 160 | 1 | 30 | 3 | 27 | 12 | 10 | 160 |
*Serving size is the manufacturer’s set amount, which is what the nutrition facts table is based on. You decide which amount is best for you to eat!