ask the nutritionist: shopping for cereal


I am admittedly really picky when it comes to picking out cereal.

I really don’t like starting my morning with a bowl of sugar – especially when it leaves me hungry an hour or two later. But there are times throughout the summer when cereal is easy, cold and delicious. Like now. Thankfully there are some cereals out there that are good enough for my breakfast bowl, but they can be pretty hard to find.

Look for:

  • Whole Grains in the first few ingredients
  • No more than 5 grams of sugar per serving
  • At least 5 grams of protein per serving
  • At least 5 grams of fiber per serving
  • Decent serving size (ideally at least 3/4-1 cup)



  • Kashi Go Lean: excellent stats (13 grams of protein, 10 grams of fiber), tastes great and actually fills me up
  • Uncle Sam’s Original: no sugar, excellent stats (7 grams of protein, 10 grams of fiber) and perfect with yogurt
  • Peanut Butter Puffins: strictly a dessert cereal and SO good


How do you feel about cereal? Have a favorite or any recommendations for me?


  1. says

    i am a big cereal dork too. lately i have been eating mesa flakes (i think that is the name?) from natures path on my morning smoothie. simple ingredient list, gluten free and tasty!

  2. says

    just bought kashi go lean! ive actually never had it i’ve only had the crunch version. it always looked scary bc it kinda resembles rabbit food haha but its actually really good! i love peanut butter puffins! i dont allow myself to buy it bc ill eat the whole box in like 2 hours. its sooo good!

  3. says

    I would eat cereal for dinner if Brian didn’t cook for us all the time…. I will try out your recommendations as I don’t think Cinnamon Toast Crunch is on your recommended list! :) I try and stick to Smart Start as that appears to be healthy? Right?

    I actually did make your apricot/dijon salmon last night and it was pretty delicious! Thanks for the recipe as Brian usually won’t eat salmon with me…

    • Emily says

      Ha! I used to eat cherrios as a snack all the time (through high school)! I do have some of the multigrain ones for the Taster, maybe I’ll have to try them out I just feel like those won’t satisfy me.

  4. Sarah says

    Plain, old Shredded Wheat! Slice a banana on top and throw on some milk and you’re good to go. Very filling! My dessert cereal of choice is Cinnamon Toast Crunch, so addicting.

  5. says

    I love cereal but don’t eat it all that often since it doesn’t really fill me up. My favorites- Quaker Oat Squares, Kix, Kashi, Uncle Sam’s, and for a dessert cereal I love Cocoa Krispies. So bad but so good!

  6. says

    I love the Kashi Go Lean cereal. And cereal in general. It’s not always so much of a breakfast food for me, as it is a mid-afternoon snack. I eat a lot of overnight oats in the mornings during the summer. They’re prepped the night before and cold and cool on hot mornings.

    • Emily says

      I eat breakfast at my desk too – there is a fridge in the office so I keep a stash of Almond Milk and then bring the cereal in a tupperware “bowl.”

  7. says

    I went years without eating a bowl of cold cereal, save for homemade granola, and then had huge cravings last fall . . . and now I love it every now and then! I’ve been enjoying the “Mom’s Best” brand that I’ve picked up at the co-op a few times . . . some are kind of sugary, but heck, you only live once, right?

  8. says

    Admittedly, I am a ginormous cereal fan. Because of this, I don’t allow myself to eat it. I could easily devour a box of cereal…be it something healthy like Kashi or something sugary and terrible…like Cap’n Crunch.

  9. Sarah says

    I love Quaker Oat Squares and anything Kashi. Speaking of dessert cereals, we were out of milk the other morning, so Ryan put a couple of scoops of vanilla ice cream on his cinnamon quaker oat squares and declared it the most delicious thing he had ever tasted. I made him eat it in the garage so that the kids wouldn’t see.

    • Emily says

      Oh Graham Crackerz would not last for long in my house….YUM! I’ll have to look for the Berry Blossoms, I don’t think I’ve seen those!

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