How to Choose a Healthy Cereal

Cereal and milk is probably the most popular breakfast choice for school-aged children. Although cereal and milk is considered to be a healthy breakfast, the reality is that not all cereals are as nutritious and good for us as we would like them to be. A lot of the popular brands are high in calories, sugar, and sodium and some even contain dyes.

Here are some things I look for when choosing a cereal for my children:

– fairly short ingredient list

– whole grain (wheat, brown rice, oat, corn)

– Less than 150 calories

– less than 10g of sugar per serving

– 2g of fibre or more per serving

– 2g of protein or more per serving

– 3g or less total fat

– Less than 220mg of sodium

– Fortified with minerals and vitamins

Note that it is not difficult to meet this criteria when shopping for cereal. Also note that when you add milk to your cereal the nutritional value will increase.


1. Multigrain Cheerios


30g of dry cereal contains:

  • 114 calories
  • 5 whole grains
  • 6g sugar
  • 3g fibre
  • 2g protein
  • 1g total fat
  • 207mg sodium
  • 100% iron
  • 26% Vitamin C
  • 10% Vitamin A
  • 10% Calcium

2. Envirokidz Choco Chimp


This cereal is certified organic, gluten-free, and also a vegan product.

30g of dry cereal contains:

  • 110 calories
  • 8g whole grains
  • 9g sugar
  • 2g fibre
  • 2g protein
  • 1g total fat
  • 90mg sodium
  • 6% iron

To learn more about the Envirokidz line, click here.

3. Barbara’s Snackimals Vanilla Blast

This cereal is certified organic and vegan and can be eaten with milk for breakfast or dry as a snack. My kids love that the cereal comes in the shape of animals.

30g of dry cereal contains:

  • 110 calories
  • 8g whole grains
  • 7g sugar
  • 3g fibre
  • 2g protein
  • 5g total fat
  • 80mg sodium
  • 10% calcium
  • 2% iron
  • 2% potassium

To lean more about the Barbara’s line and her amazing products click here.

4. Barbara’s Puffins Original

This organic cereal is made of corn and oats and therefore wheat-free. It is also dairy free and is a vegan product.

27g of dry cereal contains:

  • 90 calories
  • whole grain
  • 5g sugar
  • 5g fibre
  • 2g protein
  • 1g total fat
  • 190mg sodium
  • 25% Vitamin C
  • 2% iron
  • 2% potassium

5. Nature Path’s Organic Honey’d Corn Flakes

This cereal is gluten-free, low-fat, and wheat-free.

30g of dry cereal contains:

  • 120 calories
  • 4g sugar
  • 1g fibre
  • 2g protein
  • 0g total fat
  • 105mg sodium
  • 2% iron

The above five brands of cereal are available in a variety of flavours, so you are sure to find something that your child loves. My children eat cereal about two times per week so I do have a few options available so that they do not get tired of eating the same  ones. We keep our cereal interesting by adding fresh fruit, dried fruits, nuts, and seeds – It is also more nutritious and tastier this way!

To see more popular breakfast options, click here.

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