13 Best Dietitian-Approved Healthy Breakfast Cereals For Weight Loss – 2024
Add these high-fiber and low-sugar healthy cereals to your diet for weight loss.
Rowinda Dimech is a registered dietitian with 6 six years of experience who provides individualized diets according to body type, age, lifestyle, medical conditions, allergies/ intolerances, level of physical activity, and food preferences. She is also a feeding therapist who helps treat feeding difficulties and weight and growth problems in children.
Read full bio of Rowinda Dimech
Experience: 5 yearsAditi Naskar has a postgraduate degree in English literature from Presidency University, Kolkata, a bachelor’s degree in education from WBUTTEPA, Kolkata, and a diploma in health and wellness. She is an associate commerce editor with 5 years of experience and specializes in reviewing fitness and health products.
Read full bio of Aditi Naskar
Experience: 3 yearsRajeshwari is a dedicated fitness and lifestyle enthusiast, deeply committed to enhancing our readers’ well-being and vitality. She has a master’s degree in Journalism & Mass Communication from the University of Calcutta.
Read full bio of Rajeshwari Das
Experience: 10 yearsRavi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.
Read full bio of Ravi Teja Tadimalla
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There is nothing more quick and nutritious than a bowl of cereal in the morning. But, commonly available cereals on the market are loaded with carbs and sugars that are not all that nutritious. The best cereals for weight loss are healthier alternatives to conventional breakfast cereals. They have high fiber content to keep you full for longer hours and cleanse your system quickly. These cereals are low on sugar, portion-controlled, and help cut down on calorie counts. A good quality cereal with less than 10g of sugar and over 3g of fiber is the healthy choice for all those looking to lose weight or eat healthy (1). The high fiber content helps keep you filled up for hours while cleaning your colon (2), (3). Here we have listed some high-rated cereals for weight loss that you can use as a meal replacement for your usual cereals. Scroll through to take a look.
Tip: Use full-fat milk to remain satiated for at least two hours and get all the nutritional benefits of milk.
In This Article
13 Best Breakfast Cereals For Weight Loss
1. Best High-Fibre Content:Kellogg’s All-Bran
Serving Size: ¾ cup
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 90 | 15 | 3 | 5 | 5 | 0.5 | 0 |
Kellogg’s All-Bran is a wheat bran breakfast that is high in fiber and protein and low in calories and sugar. It helps cleanse your colon due to its high-fiber content. It is also fortified with essential nutrients like iron, vitamins A and C, and antioxidants. If the serving size is not enough for you, add a few slices of banana and a few sunflower seeds to make it filling and get a dose of healthy fats.
Pros
- Crunchy
- Healthy
- Curbs hunger
- Antioxidant-packed
Cons
- The quantity might be less.
"I tried this cereal brand for a few months and it's a reliable breakfast option for my mindful dietary choices. The smaller boxes of pre-portioned servings are ideal for travel and portion control."
Pro Tip2.Best Energy-Rich:General Mills KiX
Serving Size: 3/4 cup
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 88 | 20 | 1.6 | 2.5 | 2.5 | 1 | 0 |
General Mills KiX is a whole grain corn toasted and puffed cold cereal, which was first introduced in 1937. This energy-rich, low-cal cereal adds the perfect crunch to snap you out of sleep. Add cold milk, a few slices of banana, a few berries, and some sunflower seeds – and a good, wholesome breakfast is ready! Add a few halved strawberries and pepitas to add vitamin C and healthy fats.
Pros
- Whole grains
- No artificial flavors
- Sugar-free
- No high fructose
Cons
- None
Quick Tip3.Best Calcium Fortified: General Mills Fiber One
Serving Size: 1/2 cup
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 60 | 25 | 3 | 19 | 0 | 1 | 0 |
General Mills Fiber One is made of whole grain wheat, corn bran, guar gram, and modified wheat starch and is fortified with calcium, iron, zinc, vitamins A and C and B vitamins. This gut-friendly cereal serves about 57% of the daily value of fiber and is hence a great food to keep your gut clean and improve your satiety levels.
Pros
- Nutrient-dense
- Gut-friendly
- High in fiber
- Ideal for the whole family
Cons
- Slightly expensive
4. Best Zero Sugar:Post Shredded Wheat Spoon Size Wheat’n Bran
Serving Size: 1 ¼ cups
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 210 | 48 | 6 | 9 | 0 | 1 | 0 |
This cereal is made of whole grain wheat and wheat bran. It is perfect for those with higher requirements of cereal as per height, weight, age, and activity. This is one of the healthiest breakfast cereals which is loaded with fiber and protein and fortified with iron, magnesium, zinc, and copper. It has no saturated fats. Add chilled whole milk and a few berries, and enjoy this crispy breakfast bowl without the risk of weight gain. Watch an honest and in-depth review and record of the tester’s experience of the product here.
Pros
- 100% natural whole-grain wheat
- Organic
- Cholesterol-free
- Sodium-free
- Sugar-free
Cons
- None
"The simplicity of this cereal offers a versatile eating experience for me. I have it with milk or just as a snack. It has high fiber content and zero added sugars or salt. It effectively helps me manage my dietary restrictions like diabetes. It maintains crispness in milk and has a plain taste that I sometimes mix with fruits."
5. Best Low-Fat:WonderSlim Protein Cereal
Serving Size: 1 cup
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 120 | 9 | 14 | 4 | 1 | 4 | 0.5 |
Protein cereals are a great way to kickstart your day. WonderSlim brings you this protein meal in a crispy form in chocolate peanut butter flavor. This low fat breakfast is ideal and helpful for both men and women trying to balance their weight. This regular breakfast cereal is quick, crunchy, and satisfying enough to keep you full until lunch. Moreover, it is super convenient for busy people as each pack has7 pre- portioned individual packs for the whole week. Several reviewers online agree that this cereal tastes good and is overall satisfying.
Pros
- Tasty
- No added sugar
- Ideal for men and women
- Low-fat
- Remains crispy in milk for a longer time
Cons
- Doesn’t have a sweet taste
"This cereal has high protein value and a subtle flavor. It helps control the amount of daily sugar in my diet. On some days when the portion size feels less, I add a bit of chopped fruits or nuts."
6. Best High-Protein:Kellogg’s Bite Size Unfrosted Mini-Wheats
Serving Size: 30 pieces
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 190 | 45 | 6 | 8 | 0 | 1 | 0 |
This is made of whole grain wheat and is fortified with reduced iron, vitamins B1, B6, B2, and B12, folic acid, and zinc oxide. This high-fiber, low-cal, and high-protein breakfast is perfect to start your day. Add some chopped apples, chia seeds, and one chopped date to make this regular cereal more delicious.
Pros
- High-protein
- Low-carb
- Curbs hunger
- Value for money
Cons
- None
7. Best Vegan-Friendly:Nature’s Path Organic Smart Bran
Serving Size: ¾ cup
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 110 | 32 | 4 | 17 | 8 | 1 | 0 |
Nature’s Path Organic Smart Bran is a vegan-friendly healthy breakfast cereal. It is made of wheat bran, oat fiber, barley malt extract, psyllium seed husk, whole oat flour, organic cane sugar, and sea salt. It is high in dietary fiber. Have this cereal with hot or cold full-fat milk and a few sunflower seeds for a complete meal that will keep you full for the next two hours.
Pros
- Vegan
- Gut-friendly
- Dairy-free
- Organic
- GMO-free
- Kosher
Cons
- Less fiber
"Enjoying this fiber-rich cereal has become a part of my daily routine. It can be mixed with other flavors in a blend or eaten as a standalone snack. It's not overly sweet and is also comfortably crunchy. Just add your favorite berries or nuts for that extra dose of nutrition each morning."
8. Best Vegetarian:Kashi GoLean
Serving Size: 1 ¼ cups
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 180 | 40 | 12 | 13 | 8 | 2 | 0 |
Kashi GoLean is a yummy and healthy breakfast cereal made of brown rice, hard red wheat, oats, buckwheat, sesame seeds, honey, barley, cane syrup, wheat bran, oat fiber, sesame flour, and corn bran. This weight-loss cereal is also loaded with iron, calcium, and magnesium. Add some cold milk, a few hazelnuts, and a few slices of peach to have a yummy breakfast before you start your day.
Pros
- Crunchy and crispy
- Low-fat
- Vegetarian
- Ideal for all
- Suitable for any meal
Cons
- Expensive
"This cereal is a staple for balancing my protein and fiber intake. I like its taste and health benefits. It keeps you full and energized but its high fiber content requires plenty of water to digest well. It is a good choice for a quick and healthy breakfast."
9. Best Low-Sugar:Quaker Instant Oatmeal Lower Sugar Maple & Brown Sugar
Serving Size: 1 packet (the pack contains 10 packets)
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 120 | 24 | 4 | 3 | 4 | 2 | 0 |
Low sugar oatmeal may “sound” bland, but according to the brand, Quaker Instant Oatmeal, Lower Sugar, Maple & Brown Sugar is a delicious and wholesome bowl of cereal. And the maple syrup and brown sugar help enhance the taste without increasing the calorie count. It is primarily made of whole grain rolled oats and is a good source of calcium, iron, and vitamins. Toss in a few blueberries with cold almond milk or whole cow milk to enjoy a yummy breakfast in the morning. According to reviews, it is convenient to prepare and perfect for a low-sugar, healthy diet. Toss in a few blueberries with cold almond milk or whole cow milk to enjoy a yummy breakfast in the morning.
Pros
- Low-sugar
- Wholegrains
- Ideal for people with diabetes
- Zero cholesterol
Cons
- May contain artificial sweeteners
"I've tried the lower-sugar breakfast cereal option, and it has a nice balance of sweetness. It's a good breakfast choice for controlling my sugar intake. It's easy and versatile to mix with milk and berries or enjoy plain as a quick snack."
10. Best Cinnamon Flavor:BariWise High Protein Diet Cereal
Serving Size: 29.0 g
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 113 | 4 | 15 | 4 | 3 | 0 |
The BariWise High Protein Diet Cereal is available in 3 natural flavors such as cinnamon, cocoa, and honey nut to give your day a delicious beginning. This tasty cereal is made from rice flour, soy flour, soy protein concentrate, soy protein isolate, and vanilla. It makes you feel energized for the whole day with a high-protein value of 15g. This quick snack can be mixed with low-fat milk for the perfect breakfast meal. It simplifies your morning routine with its 5 pre-portioned individual packs.
Pros
- Controls hunger
- Tastes great
- Highly nutritional
- Value for money
- Ideal for weight management
Cons
- May be a bit too sweet
"This high-protein cereal is a healthier breakfast option and I liked the taste. The added protein is a bonus and helps me meet my daily protein intake. It keeps me full for longer hours and is now a staple breakfast choice."
11.Best Vitamins-Rich:Post Bran Flakes
Serving Size: ¾ cup
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 100 | 24 | 3 | 5 | 5 | 0.5 | 0 |
Post Bran Flakes are made of whole grain wheat, wheat bran, wheat flour, malted barley flour. They are loaded with reduced iron, zinc oxide, vitamins B6, B1, B12, B2, and D. The good carbs in this cereal provide you with the much-needed energy in the morning and also keep you full for one to two hours. Add frozen fruits and yogurt to make a delicious breakfast bowl. You can also add cold milk, half a teaspoon of dark chocolate, and a few frozen berries and blitz it to take to work or school.
Pros
- Low fructose corn syrup
- Loaded with vitamins
- Mineral-rich
- FDA Certified
- Ideal for men and women
Cons
- None
"This cereal has long been a staple in my diet. I generally add my toppings to personalize it. The taste and nutritional value make it a good option for breakfast."
12. Best Vitamin-E Infused:General Mills Wheaties
Serving Size: ¾ cup
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 100 | 23 | 2 | 3 | 4 | 0.5 | 0 |
General Mills Wheaties are toasted wheat flakes that help lower your cholesterol levels and mobilize the fat. They are mainly made of whole grain wheat and contain vitamins E, C, A, B12, B6, B2, D3, calcium carbonate, iron, and zinc. Reviewers love the unsweetened yet delecious taste. Add cold milk, some banana slices, and a teaspoon of ground flax seeds to have a wholesome and quick breakfast.
Pros
- Rich in vitamins
- Organic
- No artificial flavors
- No high fructose corn syrup
Cons
- None
"Finding this classic, no-frills breakfast cereal balanced my dietary needs. This whole wheat and low-carb breakfast option energizes me and keeps me full for longer hours."
13. Best Vitamin-C Infused:Kellogg’s Special K Red Berries
Serving Size: 1 cup
| Calories | Carbs (g) | Protein (g) | Fiber (g) | Sugar (g) | Fat | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 110 | 27 | 2 | 3 | 9 | 0 | 0 |
Kellogg’s Special K is touted as one of the best cereals to have for breakfast and lunch or dinner if you are trying to lose weight. The Red Berries flavor tastes yummy and doesn’t make you feel like you are on a diet. It is made of whole grain wheat, rice, wheat bran, soluble wheat fiber, and brown sugar syrup. Plus, it is a great source of vitamins C, B1, B2, B12, and D3, and iron. Add a dried fig, slices of half an apple, and a pinch of cinnamon to have a delicious and filling breakfast.
Pros
- Fat-free
- Crispy
- Cholesterol-free
- Loaded with fruits
Cons
- None
"I like this cereal for my breakfast; it is a tasty mix of sweet berries. It is a healthy and easy option for a quick breakfast. I also have it as a healthy snack for my late-night sugar cravings."
A bowl of cereal provides a quick and energizing start to a day. Some of them also give you the fuel you need to lose weight. A good quality cereal is low in sugar and high in fiber which is an ideal choice for those looking to lose weight. With so many choices available, consider the following points while buying healthy breakfast cereal to narrow down to your perfect box.
What To Consider When Buying Healthy Breakfast Cereals For Weight Loss – Buying Guide
- High-fiber content: Look for a cereal that is rich in fiber. It reduces your appetite, which works perfectly well in your weight loss journey. You will be satisfied with the taste and lose belly fat. Make sure that the cereal you buy has at least 30 grams of fiber.
- Sugar-free: Look for a sugar-free cereal; it helps in keeping the calorie count low while helping you lose weight. A good cereal will be low in sugar content but highly nutritive. Check the box of the cereal to see if it contains any artificial sweeteners. These additives increase appetite and cause obesity.
- Nutrient-rich: Opt for cereals that are enriched with nutrients. These are essential for optimal health. You can purchase cereal that is fortified with vitamin B12, folic acid, and iron.
- Low in calories: Determine the number of calories in each serving size of the cereal you are buying. It should be not more than 60-250 calories per serving. You can even go for zero-cholesterol cereal. These products may be a bit on the expensive side, but they are worth the price.
- Calcium-fortified: Look for cereals that contain calcium. It can help you strengthen your bones and is metabolism-boosting when combined with exercise. It’s an important element of weight loss.
- Wholegrains: A good cereal should have a high percentage of whole grains. It aids in reducing your cholesterol and is energy-boosting. Such cereals have high nutritional levels and provide a good source of fiber.
These are the 13 best breakfast cereals that will help you lose weight. But, you do not HAVE to stick to only consuming these cereals. Here are a few other cereals that are known to promote weight loss and prevent weight gain.
Cereals That Help Lose Weight
- Muesli
- Wheat Flakes
- Oats
- Oat Bran
- Wheat Bran
- Homemade Granola
“A high fiber cereal is an ideal choice for breakfast as it contains more vitamins and minerals due to its fiber content. In addition, it can help you with weight loss as it will keep you feel full for a longer time. In the long term, choosing a high fiber cereal will also reduces the risk of colon cancer,” says Rowinda Dimech, a registered dietitian. To close, breakfast is the most important meal of the day. And skipping it is out of question if you are serious about shedding a few pounds. Add fruits, nuts, seeds, and whole milk to your low-sugar and high-fiber breakfast cereal to jump-start your day, stay energetic, and lose the unwanted flab. Nevertheless, always remember that different people experience weight loss varyingly, so keep at it and do not be disheartened if you do not immediately see the results you seek; you will do so at your body’s pace. So, get the pack of your favorite cereal, today! Take care!
The Bottom Line
Revamp your breakfast choices and eat a balanced breakfast with the insightful selections shared in the article, focusing on healthy cereal options for effective weight loss. These cereals strike a balance between flavor and nutrition, offering a delicious way to kickstart your day while staying on track with your weight goals. Packed with fiber, protein, and essential nutrients, they provide a satisfying morning meal that fuels your body and supports your weight management journey. Try the Kellogg’s All-Bran for a fiber- and vitamin-rich breakfast, or go for the General Mills KiX if you want a sugar-free option. Or you can choose the General Mills Fiber One to improve your satiety level while fulfilling 50% of your daily fiber intake. Include these cereal recommendations in your diet as a step towards a healthier lifestyle, where your breakfast becomes a tasty tool for achieving your weight loss aspirations. However, it is recommended to consult your nutritionist or wellness consultant for expert perspective before including these in your meal, especially if you have any particular health condition.
Frequently Asked Questions
Which cereal grain is the best for weight loss?
Barley is high in fiber and rich in essential micronutrients. It aids the digestive system and is the best cereal grain for weight loss.
Can you lose weight with oatmeal?
Yes. Oatmeal has a high fiber content that is digestion-friendly. In addition, after the intake of oatmeal, you will feel fuller than usual which will cut down on the number of your meals. This is how oatmeal helps in losing weight.
What is the best cereal to eat at night?
Corn flakes are a great cereal to eat at night. They soothe your stomach and aid digestion. They also contain low sugar which helps improve the quality of sleep. In addition, the high protein content of cornflakes enriches the muscles and bones at night.
Will I lose weight by eating 2 bowls of cereal a day?
Yes. Eating two bowls of cereal a day can aid in weight loss, but such a diet does not offer balanced nutrition, and you can very soon suffer from malnutrition.
What is the best meal for breakfast when you are trying to lose fat?
A breakfast meal must be high in protein and fiber, and low in unhealthy fats and calories to aid your weight loss. Therefore, a meal containing eggs, peanut butter, yogurt, raspberries, and oatmeal is ideal for breakfast.
Why Trust StyleCraze?
Aditi Naskar has a diploma in health and wellness and is very enthusiastic about researching different food items that benefit a good lifestyle. She has conducted comprehensive research to provide you with the best breakfast cereal for weight loss. These healthy cereals are high in fiber content and keep you feeling full without the urge to snack often. They are also low on sugar to keep your calorie count low! This is a must for people who want to get shape without indulging in torturous diet plans.
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