Healthiest breakfast cereal: 60 cereals ranked
Ready-to-eat cereals ranked by nutrient density per 100 calories (NRF9.3), with sugar as the tiebreaker. Fortification adds vitamins and iron to many cereals, so high fiber and low sugar separate the genuinely healthy ones.
Top 10
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes1 serving (NLEA serving size = 0.75 cup) (29 g) · 113 kcal · fiber 4.9 g · sugars 5 g300score
- Cereals ready-to-eat, RALSTON TASTEEOS1 cup (28 g) · 111 kcal · fiber 3 g · sugars 1 g106score
- Cereals ready-to-eat, GENERAL MILLS (CHEERIOS)1 cup (28 g) · 104 kcal · fiber 2.8 g · sugars 1.3 g104score
- Cereals ready-to-eat, POST Bran Flakes0.75 cup (30 g) · 98 kcal · fiber 5.5 g · sugars 5.6 g101score
- Cereals ready-to-eat, RALSTON Corn Biscuits1 cup (NLEA serving) (30 g) · 113 kcal · fiber 0.8 g · sugars 2.9 g95.3score
- Cereals ready-to-eat, RALSTON CRISP RICE1.25 cup (33 g) · 126 kcal · fiber 0.2 g · sugars 4 g91.9score
- Cereals ready-to-eat, QUAKER (Toasted Multigrain Crisps)1.25 cup (57 g) · 212 kcal · fiber 5.8 g · sugars 9.3 g83.9score
- Cereals ready-to-eat, QUAKER (KING VITAMAN)1.5 cup (31 g) · 118 kcal · fiber 1.1 g · sugars 6.3 g80.3score
- Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal0.75 cup (28 g) · 105 kcal · fiber 2.5 g · sugars 6 g79.1score
- Cereals ready-to-eat, QUAKER (Oatmeal Squares)1 cup (56 g) · 212 kcal · fiber 4.7 g · sugars 9.3 g77.6score
All 60 cereals
| # | Breakfast cereal | Serving | Calories (kcal) | Fiber (g) | Sugars (g) | Protein (g) | Score | NRF9.3 |
|---|---|---|---|---|---|---|---|---|
| 1 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 1 serving (NLEA serving size = 0.75 cup) (29 g) | 113 | 4.9 | 5 | 3 | 300 | 301 |
| 2 | Cereals ready-to-eat, RALSTON TASTEEOS | 1 cup (28 g) | 111 | 3 | 1 | 3 | 106 | 107 |
| 3 | Cereals ready-to-eat, GENERAL MILLS (CHEERIOS) | 1 cup (28 g) | 104 | 2.8 | 1.3 | 3.5 | 104 | 104 |
| 4 | Cereals ready-to-eat, POST Bran Flakes | 0.75 cup (30 g) | 98 | 5.5 | 5.6 | 3 | 101 | 102 |
| 5 | Cereals ready-to-eat, RALSTON Corn Biscuits | 1 cup (NLEA serving) (30 g) | 113 | 0.8 | 2.9 | 1.8 | 95.3 | 96 |
| 6 | Cereals ready-to-eat, RALSTON CRISP RICE | 1.25 cup (33 g) | 126 | 0.2 | 4 | 2.2 | 91.9 | 92 |
| 7 | Cereals ready-to-eat, QUAKER (Toasted Multigrain Crisps) | 1.25 cup (57 g) | 212 | 5.8 | 9.3 | 7.1 | 83.9 | 85 |
| 8 | Cereals ready-to-eat, QUAKER (KING VITAMAN) | 1.5 cup (31 g) | 118 | 1.1 | 6.3 | 2 | 80.3 | 81 |
| 9 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | 0.75 cup (28 g) | 105 | 2.5 | 6 | 2.1 | 79.1 | 80 |
| 10 | Cereals ready-to-eat, QUAKER (Oatmeal Squares) | 1 cup (56 g) | 212 | 4.7 | 9.3 | 6.4 | 77.6 | 78 |
| 11 | Cereals ready-to-eat, RALSTON Crispy Hexagons | 1 cup (29 g) | 110 | 0.4 | 4 | 1.7 | 76.6 | 77 |
| 12 | Cereals ready-to-eat, QUAKER (Oatmeal Squares, cinnamon) | 1 cup (56 g) | 212 | 4.9 | 9.3 | 6.3 | 75.6 | 76 |
| 13 | Cereals ready-to-eat, POST (GRAPE-NUTS Flakes) | 0.75 cup (29 g) | 109 | 3 | 4.4 | 2.7 | 74.3 | 75 |
| 14 | Cereals ready-to-eat, wheat (puffed, fortified) | 1 cup (12 g) | 44 | 0.5 | — | 1.8 | 72.6 | 73 |
| 15 | Cereals ready-to-eat, RALSTON Corn Flakes | 1 cup (28 g) | 108 | 0.8 | 2.2 | 1.6 | 70.7 | 71 |
| 16 | Cereals ready-to-eat, POST (ALPHA-BITS) | 1 cup (30 g) | 117 | 2.1 | 6.3 | 3 | 70.2 | 71 |
| 17 | Cereals ready-to-eat, MALT-O-MEAL (OAT BLENDERS with honey & almonds) | 0.75 cup (30 g) | 114 | 1.8 | 6.1 | 2.3 | 69.7 | 71 |
| 18 | Cereals ready-to-eat, POST (HONEY BUNCHES OF OATS, honey roasted) | 0.75 cup (30 g) | 120 | 1.3 | 5.9 | 2.1 | 67.8 | 69 |
| 19 | Cereals ready-to-eat, POST (HONEY BUNCHES OF OATS, with almonds) | 0.75 cup (32 g) | 131 | 1.8 | 6.4 | 2.5 | 65.1 | 66 |
| 20 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | 1 cup (59 g) | 230 | 6.6 | 10.3 | 5.8 | 63.6 | 64 |
| 21 | Cereals ready-to-eat, POST (GRAPE-NUTS Cereal) | 0.5 cup (58 g) | 209 | 7.5 | 5.1 | 6.5 | 63.1 | 64 |
| 22 | Cereals ready-to-eat, MALT-O-MEAL (Frosted Mini SPOONERS) | 1 cup (55 g) | 195 | 6 | 11 | 5 | 60.3 | 61 |
| 23 | Cereals ready-to-eat, POST (HONEY BUNCHES OF OATS with vanilla bunches) | 1 cup (56 g) | 221 | 4.4 | 11.6 | 4.4 | 59.6 | 61 |
| 24 | Cereals ready-to-eat, QUAKER Oatmeal Squares (Golden Maple) | 1 cup (56 g) | 213 | 4.7 | 9.4 | 6.3 | 57.9 | 59 |
| 25 | Cereals ready-to-eat, QUAKER (QUAKER CRUNCHY BRAN) | 0.75 cup (27 g) | 89 | 4.1 | 5.6 | 1.7 | 54.8 | 56 |
| 26 | Cereals ready-to-eat, POST Raisin Bran Cereal | 1 cup (59 g) | 191 | 8.1 | 19.4 | 4.5 | 54.6 | 57 |
| 27 | Cereals ready-to-eat, MALT-O-MEAL (Blueberry MUFFIN TOPS Cereal) | 0.75 cup (30 g) | 133 | 1.4 | 10.6 | 1.5 | 54.1 | 56 |
| 28 | Cereals ready-to-eat, MALT-O-MEAL (Crispy Rice) | 1.25 cup (33 g) | 114 | 0.1 | 2.6 | 2 | 54 | 54 |
| 29 | Cereals ready-to-eat, POST (Honey Nut Shredded Wheat) | 1 cup (59 g) | 220 | 6.3 | 12.2 | 5 | 53.4 | 54 |
| 30 | Cereals ready-to-eat, UNCLE SAM CEREAL | 0.75 cup (55 g) | 190 | 11.2 | 0.9 | 8.8 | 53.2 | 53 |
| 31 | Cereals ready-to-eat, QUAKER (QUAKER OAT LIFE, plain) | 0.75 cup (32 g) | 120 | 2.1 | 6.2 | 3.2 | 53.1 | 54 |
| 32 | Cereals ready-to-eat, MALT-O-MEAL (MARSHMALLOW MATEYS) | 1 cup (30 g) | 116 | 1.5 | 12.3 | 2.1 | 52 | 54 |
| 33 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | 1 cup (30 g) | 122 | 1.1 | 13.1 | 1 | 51.5 | 54 |
| 34 | Cereals ready-to-eat, QUAKER (QUAKER Honey Graham LIFE Cereal) | 0.75 cup (32 g) | 119 | 2 | 7.4 | 3 | 50.8 | 52 |
| 35 | Cereals ready-to-eat, rice (puffed, fortified) | 1 cup (14 g) | 56 | 0.2 | — | 0.9 | 50.5 | 50 |
| 36 | Cereals ready-to-eat, MALT-O-MEAL (CINNAMON TOASTERS) | 0.75 cup (30 g) | 128 | 1.5 | 9.9 | 1 | 48.2 | 50 |
| 37 | Cereals ready-to-eat, QUAKER (Maple Brown Sugar LIFE Cereal) | 0.75 cup (32 g) | 119 | 2 | 8 | 2.9 | 47.9 | 49 |
| 38 | Cereals ready-to-eat, MALT-O-MEAL (Honey Nut SCOOTERS) | 1 cup (30 g) | 116 | 1.9 | 9 | 2.6 | 47.1 | 49 |
| 39 | Cereals ready-to-eat, OAT BRAN FLAKES (HEALTH VALLEY) | 1 cup (50 g) | 190 | 4 | 11 | 5 | 47.1 | 48 |
| 40 | Cereals ready-to-eat, POST (GREAT GRAINS Crunchy Pecan Cereal) | 0.75 cup (52 g) | 210 | 5 | 8 | 4.7 | 45.6 | 46 |
| 41 | Cereals ready-to-eat, POST (Shredded Wheat n' Bran, spoon-size) | 1.25 cup (59 g) | 200 | 8.7 | 0.4 | 6.5 | 45 | 45 |
| 42 | Cereals ready-to-eat, MALT-O-MEAL (HONEY GRAHAM SQUARES) | 0.75 cup (30 g) | 119 | 1.3 | 9.8 | 1.3 | 43.3 | 45 |
| 43 | Cereals ready-to-eat, MALT-O-MEAL (COCO-ROOS) | 0.75 cup (30 g) | 117 | 1 | 14.4 | 1 | 42 | 44 |
| 44 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | 0.75 cup (48 g) | 184 | 5.3 | 12.2 | 4.3 | 41 | 42 |
| 45 | Cereals ready-to-eat, POST (GREAT GRAINS, Raisin, Date & Pecan) | 0.75 cup (55 g) | 208 | 5.1 | 13.3 | 4.3 | 40.6 | 42 |
| 46 | Cereals ready-to-eat, QUAKER (QUAKER OAT CINNAMON LIFE) | 0.75 cup (32 g) | 120 | 2 | 8.1 | 2.9 | 40.5 | 42 |
| 47 | Cereals ready-to-eat, WEETABIX whole grain cereal | 2 biscuits (35 g) | 130 | 4 | 2 | 4 | 39.3 | 40 |
| 48 | Cereals ready-to-eat, MALT-O-MEAL (TOOTIE FRUITIES) | 1 cup (32 g) | 125 | 0.7 | 14.5 | 1.5 | 39.2 | 42 |
| 49 | Cereals ready-to-eat, QUAKER (Shredded Wheat, bagged cereal) | 3 biscuits (63 g) | 219 | 7.4 | 0.5 | 7.1 | 37.7 | 38 |
| 50 | Cereals ready-to-eat, BARBARA'S PUFFINS (original) | 0.75 cup (27 g) | 90 | 5 | 5 | 2 | 36.7 | 38 |
| 51 | Cereals ready-to-eat, POST (HONEY BUNCHES OF OATS, pecan bunches) | 0.75 cup (29 g) | 116 | 1.5 | 6.3 | 2 | 36.7 | 38 |
| 52 | Cereals ready-to-eat, MALT-O-MEAL (OAT BLENDERS with honey) | 0.75 cup (30 g) | 119 | 1.5 | 6.5 | 2 | 36.6 | 38 |
| 53 | Cereals ready-to-eat, POST (Shredded Wheat, original spoon-size) | 1 cup (49 g) | 172 | 6.1 | 0.4 | 5.8 | 36 | 36 |
| 54 | Cereals ready-to-eat, POST (Shredded Wheat, original big biscuit) | 2 biscuits (47 g) | 158 | 5.8 | 0.4 | 5.3 | 35.8 | 36 |
| 55 | Cereals ready-to-eat, wheat and bran (presweetened with nuts and fruits) | 1 cup (55 g) | 212 | 5.3 | 13 | 3.9 | 35.8 | 37 |
| 56 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | 0.75 cup (30 g) | 120 | 1.7 | 6.1 | 2.1 | 35.1 | 36 |
| 57 | Cereals ready-to-eat, POST (HONEY BUNCHES OF OATS, with real strawberries) | 0.75 cup (31 g) | 124 | 1.7 | 7.4 | 2.1 | 34.8 | 36 |
| 58 | Cereals ready-to-eat, QUAKER (QUAKER Puffed Wheat) | 1 cup (15 g) | 55 | 1.4 | 0.2 | 2.4 | 34.6 | 35 |
| 59 | Cereals ready-to-eat, MALT-O-MEAL (Raisin Bran Cereal) | 1 cup (59 g) | 202 | 6 | 19.5 | 4.5 | 34.3 | 36 |
| 60 | Cereals ready-to-eat, HEALTH VALLEY (FIBER 7 Flakes) | 0.75 cup (31 g) | 109 | 4.4 | 6.2 | 4.5 | 31.9 | 33 |
How the score works. Score = NRF9.3 nutrient density per 100 kcal (sum of %DV for protein, fiber, vitamins A, C and E, calcium, iron, potassium and magnesium, each capped at 100%, minus %DV for saturated fat, added sugars (total sugars used as a proxy) and sodium), minus 10% of the %DV per 100 kcal for sugars as a category-specific tiebreaker. Per-100 kcal scoring favours foods that deliver nutrients for few calories; a food's absolute amounts per serving are in the table. Items are from USDA FoodData Central SR Legacy (2018) and reflect the products USDA analysed; current retail formulations may differ. Full methodology.
Frequently asked questions
What is the healthiest breakfast cereal?
By nutrient density per 100 calories (NRF9.3) Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes ranks first of 60 cereals in the USDA database, with 113 calories per 1 serving (NLEA serving size = 0.75 cup). Cereals ready-to-eat, RALSTON TASTEEOS and Cereals ready-to-eat, GENERAL MILLS (CHEERIOS) follow. The score rewards protein, fiber, vitamins and minerals and penalises saturated fat, sugar and sodium.
How are these cereals ranked?
Ready-to-eat cereals ranked by nutrient density per 100 calories (NRF9.3), with sugar as the tiebreaker. Fortification adds vitamins and iron to many cereals, so high fiber and low sugar separate the genuinely healthy ones. Every value comes from USDA FoodData Central; see the methodology page for the formula.
Which breakfast cereal should I avoid?
Cereals ready-to-eat, HEALTH VALLEY (FIBER 7 Flakes) ranks last of 60 on this measure, with 109 calories per 0.75 cup. 'Last' here means lowest nutrient density per calorie, not that a food is harmful.
Other categories
- Healthiest bread
- Healthiest cheese
- Healthiest fast food
- Healthiest energy drink
- Healthiest protein and granola bar
- Healthiest milk
- Healthiest fruit
- Healthiest vegetable
- Healthiest nuts and seeds
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.