The 8 Best Cereals You Should Be Eating for Weight Loss, Recommended by Dietitians

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 this 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 may also support your weight loss efforts. Cereal lovers take heart. There are many good cereal options on the market for weight loss; you just have to know what you’re looking for. Here are our top picks for a healthier breakfast cereal for weight loss.

What to Look for in a Cereal for Weight Loss

Depending on your personal health goals, there are different factors you should consider when choosing a breakfast cereal. If you’re looking to lose weight, here’s what we recommend considering before buying:

• Fiber: Data shows that only around 7% of adults in the U.S. actually reach the daily fiber recommendation of 28 to 34 grams daily (the specific number depends on age and sex).
  Yet, fiber is important for weight loss since it moves through the digestive tract slowly, keeping you feeling full without adding more calories to your meals. Fiber also helps keep your blood sugars in check post-breakfast so you aren’t faced with a mid-morning energy crash. Double-check the nutrition facts label and choose cereals with at least 4 grams of fiber per serving. 
• Protein: The combination of protein and fiber is a one-two punch for a breakfast with some staying power. Like fiber, protein can support your weight loss efforts by slowing digestion and helping you feel more satisfied. Also, protein helps regulate leptin and ghrelin—your appetite hormones. Since many traditional breakfast cereal options lack protein, you may find yourself reaching for a snack not long after. So, it’s worthwhile to pick a higher-protein cereal. 
• Added Sugar: Cereals have gotten a bad rap for their 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 your risk of a variety of chronic diseases and may contribute to obesity. Starting your day off with a lower-added-sugar breakfast will set you up for smarter choices all day long. 

1. Fiber One Original Bran

Although bran cereals aren’t as exciting as Lucky Charms, they have much to offer nutrition-wise. Fiber One Original Bran “is great because it [a ⅔ cup serving] contains 18 grams of fiber—that is over 50% of your daily recommended amount of fiber intake. Fiber helps to keep you full and aid in digestion. Therefore, this is ideal for someone looking to lose weight. Additionally, there is no added sugar, keeping the calorie count low,” says Caitlin Ogletree, M.S., RD, a dietitian based in San Antonio, TX. Score a few extra grams of fiber by adding fruit. “My favorite way to eat Fiber One cereal is mixed in with a cup of yogurt and topped with fresh berries.” 

2. Seven Sundays Maple Almond Protein Oats

Although these protein oats have a little more sugar than other options on this list, they make up for it with extra protein and fiber. This cereal has a short and sweet ingredient list of whole foods like oats, almonds and chia seeds. Just one 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 may help you lose weight and prevent long-term weight gain. This high-protein cereal makes a delicious and crunchy topping for cottage cheese or Greek yogurt parfait.

3. Catalina Crunch Cinnamon Toast

Catalina Crunch is a cereal line created to appeal to those craving nostalgic classics. “I love this not only for its nutritional benefits but because it reminds me of a childhood favorite—Cinnamon Toast Crunch,” says Ogletree. “The Catalina Crunch cinnamon toast cereal is a much healthier option that packs 11 grams of protein, 9 grams of fiber and no added sugar [per a half-cup—all of which make this an ideal cereal for weight loss. Protein and fiber are the ultimate duo when it comes to keeping you full—you won’t be running to the pantry for a snack an hour after eating this cereal!”

4. Kashi Go Original

Honey-sweetened Kashi Go Original cereal is a great option for those who like the flavor of Honey Nut Cheerios but are looking for a much higher protein and fiber cereal. Kashi Go Original may also appeal to those who want some textural variety since it includes whole-grain puffs, cereal sticks and crispy squares. One serving (1 ¼ cup) of Kashi Go provides 11 grams of protein and a whopping 12 grams of hunger-fighting fiber.

5. Nature’s Path Optimum Power Blueberry Cinnamon Flax Cereal

For those who love crispy and flakey 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 satisfied much longer than many other flakey cereals. “This breakfast cereal contains 9 grams of protein, and higher protein choices also help with satiety as well as muscle mass maintenance 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 flavor from freeze-dried blueberries and cinnamon. What’s more, blueberries have been linked with a variety of health benefits, including improved weight maintenance.

6. Cocoa Three Wishes

Chickpeas are an unlikely ingredient for a breakfast cereal, but Three Wishes found a way to incorporate them into their lower-sugar, higher-protein cereals. If you are a chocolate lover, the Three Wishes cocoa-flavored grain-free cereal may be your ideal breakfast. One cup of these crunchy o’s provides 8 grams of plant-based protein from chickpeas and pea protein. They are 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 staple for those trying to opt for a healthier breakfast cereal. 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 that this cereal could use 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 go-to breakfast options, but you are looking for a little more protein, try Bob’s Red Mill Protein Oats. Research has shown that oats can help you manage your weight. Surprisingly, this product only has one ingredient—oats. Yet, it contains a conventionally bred variety of oats that are higher in protein. One ⅓-cup serving of these protein oats provides 10 grams of protein versus 6 grams per serving for regular rolled oats. Make these oats with milk and top with nuts or nut butter to add even more protein and fiber or try one of these savory oatmeal recipes with added protein from cheese or eggs.

The Bottom Line

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