Is Cereal Healthy? Dietitians Weigh In on Its Nutrition

When it comes to breakfast, you can’t get much faster or easier than cereal. But will a bowl of flakes or Os actually keep you full all morning? And is cereal healthy?

The short answer is: It can be. “Cereal can be a nutritious breakfast if you know what to look for on the ingredient list and [understand] how to turn it into a balanced, filling meal,” says dietitian Elizabeth Harris, RDN, owner of Elizabeth Harris Nutrition and Wellness in Annapolis, Maryland.

In other words, you’ll need to be a savvy shopper and round out your bowl with some extra add-ins. Here’s what to look for at the market and how to turn your pick into a meal that really satisfies.

Cereal has some good things going for it as a morning (or anytime) meal. That said, there are also some downsides you’ll want to address before serving yourself a bowl — especially if you’re among the folks eating cereal every day.

On the upside, whipping up a bowl of cereal when you have only a few minutes to eat is quick and easy. High-quality cereals can be a good source of whole grains and fiber. And when you pair them with milk or yogurt, you’re also getting a shot of protein, calcium, and vitamin D, notes the Cleveland Clinic.

Most options on the shelf are also fortified cereals, meaning they have added vitamins and minerals. Depending on your diet, they could help you meet your daily nutritional needs. Studies have shown that regular cereal-eaters tend to have higher intakes of B vitamins, vitamin A, vitamin D, iron, magnesium, and zinc, according to a January 2023 ‌Advances in Nutrition‌ review.

That’s why eating cereal at night can be healthy, as a before-bed snack, to help round out your nutrition for the day.

While certain cereals can serve up some good stuff, many are also filled with ingredients that most of us get too much of, like added sugar and refined grains. So is cereal bad for you? Not exactly, but it all comes down to the type of cereal you choose and how you eat it.

“Even the cereals without additives and made from whole grains have the potential to spike insulin and blood sugar, which results in elevated blood sugars and metabolic dysfunction,” says Kimberly Gomer, RD, a registered dietitian based in Miami, Florida. Those blood sugar spikes are often followed by a crash, which can leave you feeling sluggish and foggy-headed.

What’s more, cereal by itself may not be filling enough to keep you going until your next meal, Harris notes. So you might find yourself scrounging for a snack by mid-morning. If you’re at work, that might mean hitting the break room for sugary nibbles like a donut or pastry.

Don’t pay much attention to that wholesome-sounding name or picture on the front of the box. In order to ID the healthiest cereals, you’ll want to check out the nutrition facts on the side. Here’s what to look for.

• ‌Whole grains.‌ Look for things like whole wheat, whole wheat flour, brown rice, or oats. “They should be the first or second ingredient,” Harris says.
• ‌Fiber.‌ Fiber slows down your digestion and keeps your blood sugar levels stable, so you stay satisfied longer. A decent cereal should have at least 4 or 5 grams of fiber per serving, says Harris.
• ‌Low sugar.‌ Some sugary cereals have as much sweet stuff as a dessert. Aim for 5 g of sugar per serving or less, recommends Harvard Health Publishing.
• ‌Low sodium.‌ Stick to 200 mg sodium or less per serving, says Harvard Health Publishing. More than that can make it tough to stay below the recommended 2,300 mg sodium per day.
• ‌Protein.‌ It’s another biggie for lasting fullness, so try to get as much as you can, Harris recommends. Five grams per serving is decent; 10 grams is even better, the Cleveland Clinic notes.
• ‌Limited extra ingredients.‌ Steer clear of ingredients you can’t pronounce, especially artificial preservatives like butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT). They’re often added to cereals to keep them fresher for longer, but they’re known hormone disruptors that may be linked to cancer, according to the Environmental Working Group (EWG).

Cereal by itself isn’t a complete meal, say Harris and Gomer. But with a little bit of doctoring-up, you can use it as a whole-grain base for a quick-and-easy breakfast. Here’s how to do that:

• ‌Pile on the protein.‌ Aim to add at least 8 more grams of protein from dairy or nondairy milk, plain Greek yogurt, or cottage cheese, Harris recommends.
• ‌Add healthy fat.‌ Nuts or seeds are a good bet here. Try a spoonful of peanut butter, a few tablespoons of almonds or walnuts, or a sprinkle of hemp hearts or flaxseeds. In addition to heart-healthy fat, they’ll also serve up some extra protein and fiber.
• ‌Toss in some fruit.‌ It’s always a good idea for your meal to have a serving of fruit or veggies. Because broccoli and cereal don’t quite mesh, go for something like half a cup of berries, a diced apple or pear, or a sliced banana, suggests Harris.

And if a plain bowl of cereal without the extras is really calling your name, try having it on the side with another protein-rich main dish. “Add an omelet, scrambled eggs with veggies, or a leftover protein from last night’s dinner,” Gomer suggests.

Cereal can be a healthy choice. Just make sure to pick a brand that ticks the right nutritional boxes (high in fiber and protein, low in sugar and sodium), and pair it with extra protein and fiber to help you stay fuller longer.