Top Breakfast Cereals for Weight Loss

Best Breakfast Cereals for Weight Loss

1. 100% whole Grain if possible. Otherwise, look to see if a whole grain is mentioned first in the list of ingredients.

2. 5 grams of dietary fiber per serving or more

3. 8 grams of sugar or less per serving

4. Less than 200 calories per serving

5. Less than 200 mg of sodium

Finding products that meet these criteria is tough. As you will see some of the cereal recommendations I’m giving you comply with all of the suggested guidelines.

NOTE: As with other product suggestions I’ve made previously, I need to stress that this list is by no means a review of all breakfast cereals on the market. I’m always on the lookout for good choices but I like to try the products I recommend. So I am limited by what is available locally and to those I find on my travels across the country.

Also, I’ve made no attempt to provide a review with respect to taste. These are all cereals I have eaten and would purchase again but they may or may not appeal to you.

1. Heart to Heart by Kashi

Serving = 3/4 cup with 110 calories
Dietary Fiber = 5 grams
Soluble Fiber = 1 gram
Protein = 4 grams
Iron = 10% of the DV for a 2,000 calorie diet
Sugars = 5 grams
Sodium = 90 mg
1st Ingredient = Whole Oat Flour

Comments: Low calorie. Is a good source of whole grain but it is not 100% whole grain. Low iron.

2. Organic Whole Wheat Biscuits by Kashi

Serving = 1 cup with 190 calories
Dietary Fiber = 6 grams
Soluble Fiber = 1 gram
Insoluble Fiber = 5 grams
Protein = 5 grams
Iron = 8%
Sugars = 7 grams
Sodium = 0 mg
1st Ingredient = Organic Whole Grain Wheat

Comments: This is a 100% whole grain product. Low iron. Certified organic.

3. Organic Flax Plus by Nature’s Path

Serving = 3/4 cup with 110 calories
Dietary Fiber = 5 grams
Protein = 4 grams
Iron = 10%
Sugars = 4 grams
Sodium = 135 mg
1st Ingredient = Organic Whole Wheat Flour

Comments: Source of whole grain. Low iron. Certified organic.

4. Honey Sunshine by Kashi

Serving = 3/4 cup with 100 calories
Dietary Fiber = 6 grams
Protein = 2 grams
Iron = 0%
Sugars = 6 grams
Sodium = 140 mg
1st Ingredient = Whole Grain Yellow Corn Meal

Comments: Source of whole grain. No iron. Very low protein.

5. 100% Whole Grain Wheat Chex by General Mills

Serving = 3/4 cup with 160 calories
Dietary Fiber = 5 grams
Soluble Fiber = 1 gram
Protein = 5 grams
Iron = 80%
Sugars = 5 grams
Sodium = 340 mg
1st Ingredient = Whole Grain Wheat

Comments: Source of whole grain. Significant source of iron. Fair amount of sodium.

6. Multigrain Chex Cereal by General Mills

Serving = 3/4 cup with 160 calories
Dietary Fiber = 6 grams
Protein = 3 grams
Iron = 90%
Sugars = 10 grams
Sodium = 310 mg
1st Ingredient = Corn Meal

Comments: Little whole grain. Significant source of iron. Fair amount of sodium.

7. Post Grape-Nuts Trail Mix Crunch by Post

Serving = 3/4 cup with 180 calories
Dietary Fiber = 5 grams
Protein = 4 grams
Sugars = 10 grams
Iron = 90%
Sugars = 10 grams
Sodium = 210 mg
1st Ingredient = Whole Grain Wheat

Comments: Source of whole grain. Significant source of iron. More sugar than some other cereals but it comes from added raisins.

8. Organic Promise Cinnamon Harvest by Kashi

Serving = 1 cup with 190 calories
Dietary Fiber = 5 grams
Soluble =1 gram
Insoluble = 4 grams
Protein = 4 grams
Sugars = 9 grams
Iron = 8%
1st Ingredient = Organic Whole Wheat

Comments: 100% whole grain. Certified organic. Low iron.

9. Quaker Crunchy Corn Bran by Quaker

Serving = 3/4 cup with 90 calories
Dietary Fiber = 5 grams
Insoluble = 4 grams
Protein = 2 grams
Iron = 45%
Sugars = 6 grams
Sodium = 240 mg
1st Ingredient = Corn Flour

Comments: Very low calorie. Not a whole grain cereal. Fair amount of iron.

10. Raisin Bran by Kraft

Serving = 1 cup with 190 calories
Dietary Fiber = 8 grams
Soluble Fiber = 1 gram
Protein = 4 grams
Sugars = 19 grams (High sugar content because of the raisins.)
Sodium = 300 mg
Iron = 60%
1st Ingredient = Whole Grain Wheat

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