Which cereals are best for weight loss. How much fiber should a healthy cereal contain. What are the key nutrients to look for in breakfast cereals. How can you make your cereal more filling and nutritious.

The Importance of Choosing the Right Breakfast Cereal for Weight Loss

Breakfast cereals can be a quick and convenient option for starting your day, but not all cereals are created equal when it comes to supporting weight loss goals. Many popular cereals are loaded with added sugars and refined carbohydrates that can lead to blood sugar spikes and increased hunger. However, choosing the right cereal can actually aid in weight management efforts.

What makes a breakfast cereal “healthy” for weight loss? The key factors to look for are:

• High fiber content (at least 3g per serving)
• Low sugar (less than 10g per serving)
• Adequate protein
• Whole grain ingredients
• Fortification with essential vitamins and minerals

Fiber is particularly important, as it helps promote feelings of fullness, supports digestive health, and can help reduce overall calorie intake. Protein also contributes to satiety and helps preserve lean muscle mass during weight loss.

Top 13 Healthy Breakfast Cereals for Weight Loss

After analyzing nutritional profiles and consumer reviews, we’ve compiled a list of the 13 best breakfast cereals to support your weight loss journey in 2023:

1. Kellogg’s All-Bran

Kellogg’s All-Bran tops our list as the best high-fiber option. With 5g of fiber per ¾ cup serving, it provides an excellent start to meeting your daily fiber needs. The nutritional breakdown includes:

• 90 calories
• 15g carbohydrates
• 3g protein
• 5g fiber
• 5g sugar
• 0.5g fat (0g saturated)

This wheat bran cereal is also fortified with essential nutrients like iron, vitamins A and C, and antioxidants. Its high fiber content supports digestive health and can help keep you feeling full throughout the morning.

2. General Mills KiX

For those seeking an energy boost without excess sugar, General Mills KiX is an excellent choice. Per ¾ cup serving, it provides:

• 88 calories
• 20g carbohydrates
• 1.6g protein
• 2.5g fiber
• 2.5g sugar
• 1g fat (0g saturated)

Made from whole grain corn, KiX offers a satisfying crunch without artificial flavors or high fructose corn syrup. Its low sugar content makes it a smart choice for those watching their sugar intake.

3. General Mills Fiber One

If maximizing fiber intake is your goal, Fiber One is hard to beat. A ½ cup serving delivers an impressive 19g of fiber along with:

• 60 calories
• 25g carbohydrates
• 3g protein
• 0g sugar
• 1g fat (0g saturated)

Fortified with calcium, iron, zinc, and various vitamins, Fiber One provides 57% of the daily recommended fiber intake. This can significantly contribute to improved satiety and digestive health.

4. Post Shredded Wheat Spoon Size Wheat’n Bran

For those avoiding added sugars entirely, Post Shredded Wheat offers a zero-sugar option. A 1 ¼ cup serving contains:

• 210 calories
• 48g carbohydrates
• 6g protein
• 9g fiber
• 0g sugar
• 1g fat (0g saturated)

Made from whole grain wheat and wheat bran, this cereal is also fortified with iron, magnesium, zinc, and copper. Its higher serving size makes it suitable for those with greater caloric needs.

How to Enhance Your Breakfast Cereal for Maximum Weight Loss Benefits

While choosing a nutritious cereal is an excellent start, there are several ways to boost the weight loss potential of your breakfast:

1. Add protein: Sprinkle nuts, seeds, or a scoop of protein powder to increase satiety and muscle support.
2. Include healthy fats: A tablespoon of chia seeds or ground flaxseed can provide omega-3 fatty acids and additional fiber.
3. Top with fruit: Fresh berries or sliced banana add natural sweetness, vitamins, and extra fiber.
4. Use milk alternatives: Unsweetened almond or soy milk can reduce calories while still providing creaminess.
5. Control portions: Use a measuring cup to ensure you’re not overestimating serving sizes.

By implementing these strategies, you can transform a simple bowl of cereal into a more balanced and satisfying meal that supports your weight loss goals.

Understanding Nutrition Labels: Key Factors to Consider When Choosing a Weight Loss Cereal

Navigating nutrition labels can be overwhelming, but focusing on a few key areas can help you make informed choices:

• Serving size: Pay attention to what constitutes a serving, as this can vary widely between brands.
• Calories: Aim for cereals with 200 calories or less per serving for weight loss.
• Fiber: Look for at least 3g of fiber per serving, with 5g or more being ideal.
• Sugar: Choose cereals with less than 10g of sugar per serving, with lower being better.
• Protein: Opt for cereals with at least 3g of protein per serving to support satiety.
• Ingredient list: Whole grains should be listed first, and be wary of added sugars in various forms.

Understanding these factors will empower you to make choices that align with your weight loss goals, even when trying new cereals not on our list.

The Role of Fiber in Weight Loss: Why It’s Crucial in Your Breakfast Cereal

Fiber is a standout nutrient when it comes to weight loss, and it’s a key component to look for in breakfast cereals. But why is fiber so important?

• Promotes fullness: Fiber slows digestion, helping you feel satisfied for longer periods.
• Regulates blood sugar: It can help prevent rapid spikes and crashes in blood glucose levels.
• Supports digestive health: Regular fiber intake promotes healthy bowel movements and gut bacteria.
• Reduces calorie absorption: Some types of fiber can slightly decrease the number of calories your body absorbs from food.

The recommended daily intake of fiber is 25-30g for adults. A high-fiber breakfast cereal can provide a significant portion of this requirement, setting you up for success in your weight loss journey.

Balancing Macronutrients: Protein, Carbs, and Fats in Weight Loss Cereals

While fiber is crucial, it’s also important to consider the overall macronutrient balance of your breakfast cereal. A well-rounded option should provide a mix of complex carbohydrates, lean protein, and healthy fats.

Carbohydrates provide energy, but complex carbs from whole grains are preferable as they offer more nutrients and are digested more slowly. Protein helps build and repair tissues and can increase feelings of fullness. While many cereals are naturally low in fat, small amounts of healthy fats can be beneficial for nutrient absorption and satiety.

When choosing a cereal, aim for:

• Carbohydrates: Primarily from whole grain sources
• Protein: At least 3g per serving, more if possible
• Fats: Minimal saturated fats, with any fats coming from nuts or seeds

Remember, you can always boost the protein and healthy fat content of your cereal by adding nuts, seeds, or using milk or yogurt as your base.

Beyond Weight Loss: Additional Health Benefits of Nutrient-Dense Cereals

While weight loss may be your primary goal, choosing a nutritious breakfast cereal can offer numerous other health benefits:

• Heart health: Whole grains and fiber can help lower cholesterol levels and reduce the risk of heart disease.
• Blood sugar control: High-fiber, low-sugar cereals can help manage blood glucose levels, which is particularly important for those with or at risk of diabetes.
• Digestive health: Fiber promotes regular bowel movements and supports a healthy gut microbiome.
• Nutrient intake: Fortified cereals can help fill nutritional gaps, providing essential vitamins and minerals.
• Energy levels: Complex carbohydrates provide sustained energy throughout the morning.

By choosing a cereal that supports your weight loss goals, you’re also investing in your overall health and well-being.

Addressing Common Concerns: Gluten, Sugar, and Artificial Ingredients

Many consumers have specific dietary concerns when selecting breakfast cereals. Here’s how to address some common issues:

Gluten-free options: For those with celiac disease or gluten sensitivity, look for cereals made from gluten-free grains like rice, quinoa, or corn. Always check for a certified gluten-free label.

Sugar content: Be wary of hidden sugars in cereals. Look for options with less than 5g of sugar per serving, and be cautious of artificial sweeteners.

Artificial ingredients: If avoiding artificial colors, flavors, or preservatives is important to you, carefully read ingredient lists and look for cereals made with whole food ingredients.

Incorporating Healthy Cereals into a Balanced Weight Loss Diet Plan

While a nutritious breakfast cereal can be a valuable tool in your weight loss journey, it’s important to consider how it fits into your overall diet. Here are some tips for integrating healthy cereals into a balanced weight loss plan:

• Portion control: Even healthy cereals should be consumed in moderation. Stick to the recommended serving size.
• Meal timing: Consider having your cereal as a post-workout snack if you exercise in the morning, to replenish energy stores.
• Balanced meals: Ensure your other meals of the day include plenty of vegetables, lean proteins, and healthy fats.
• Hydration: Don’t forget to drink water with your breakfast to aid digestion and promote fullness.
• Variety: While it’s fine to have a favorite cereal, try to vary your breakfast choices to ensure a wide range of nutrients.

Remember, sustainable weight loss comes from a consistently balanced diet and regular physical activity, not from any single food or meal.

The Importance of Reading Ingredient Lists

While nutrition facts panels provide valuable information, don’t overlook the importance of reading ingredient lists. Here’s what to look for:

• Whole grains as the first ingredient
• Minimal added sugars (watch for terms like corn syrup, dextrose, or maltose)
• Absence of artificial colors and flavors
• Presence of nuts, seeds, or dried fruits for added nutrition

By becoming familiar with ingredient lists, you can make more informed choices and avoid cereals that may not align with your health goals, despite attractive packaging or claims.

Navigating Marketing Claims: Decoding “Healthy” Cereal Labels

The cereal aisle can be a minefield of marketing claims and buzzwords. Here’s how to interpret common terms:

• “Whole grain”: Should be backed up by whole grains as the first ingredient
• “High fiber”: Must contain at least 5g of fiber per serving
• “Low sugar”: Should have less than 5g of sugar per serving
• “Natural”: This term is not strictly regulated and doesn’t necessarily mean healthier
• “Organic”: Refers to how ingredients are grown, not necessarily nutritional value

Remember, these claims don’t automatically make a cereal healthy or suitable for weight loss. Always cross-reference with the nutrition facts and ingredient list.

The Role of Fortification in Breakfast Cereals

Many breakfast cereals are fortified with additional vitamins and minerals. While this can be beneficial, it’s important to understand its role:

• Fortification can help meet daily nutrient requirements, especially for those with restricted diets
• It doesn’t compensate for an overall poor nutritional profile (e.g., high sugar content)
• Natural sources of vitamins and minerals are generally preferable when possible

When evaluating fortified cereals, consider whether the added nutrients are ones you need more of in your diet, and balance this with the cereal’s overall nutritional quality.

Customizing Your Cereal: Creating a Weight-Loss Friendly Breakfast Bowl

One of the advantages of cereal as a breakfast option is its versatility. Here are some ways to customize your bowl for maximum weight loss benefits:

1. Mix cereals: Combine a high-fiber option with a higher-protein cereal for balance
2. Add protein: Greek yogurt, cottage cheese, or a scoop of protein powder can boost satiety
3. Include healthy fats: A sprinkle of chopped nuts or seeds adds nutrition and flavor
4. Boost with fruit: Fresh or frozen berries add antioxidants and natural sweetness
5. Spice it up: Cinnamon, nutmeg, or pumpkin pie spice can add flavor without calories
6. Try hot cereals: Oatmeal or other whole grain hot cereals can be a warming alternative

By thinking of your cereal as a base to build upon, you can create a breakfast that’s not only supportive of weight loss but also satisfying and enjoyable.

The Importance of Mindful Eating with Breakfast Cereals

Even the healthiest cereal can undermine weight loss efforts if consumed mindlessly. Practice mindful eating by:

• Sitting down to eat without distractions
• Chewing slowly and savoring each bite
• Paying attention to feelings of fullness
• Using a bowl instead of eating straight from the box
• Avoiding second helpings unless truly hungry

These practices can help you enjoy your breakfast more fully and prevent overeating, supporting your weight loss goals.

The 13 Best Healthy Breakfast Cereals For Weight Loss – 2023

There is nothing more quick and nutritious than a bowl of cereal in the morning. But, commonly available cereals on the market are loaded with carbs and sugars that are not all that nutritious. The best cereals for weight loss have high fiber content to keep you full for longer hours and cleanse your system quickly. These cereals are low on sugar and help cut down on calorie counts. A good quality cereal with less than 10g sugars and over 3g fibers is the ideal choice for all those looking to lose weight or eat healthy (1). The high fiber content helps keep you filled up for hours while cleaning your colon (2), (3). Here we have listed some high-rated cereals for weight loss that you can use to replace your usual cereals. Scroll through to take a look.

Tip: Use full-fat milk to remain satiated for at least two hours and get all the nutritional benefits of milk.

In This Article

13 Best Breakfast Cereals For Weight Loss

1. Best High-Fibre Content:Kellogg’s All-Bran

4.6

BUY ON AMAZON | $46.45

Serving Size: ¾ cup

Kellogg’s All-Bran is a wheat bran breakfast that is high in fiber and protein and low in calories and sugar. It helps cleanse your colon due to its high-fiber content. It is also fortified with essential nutrients like iron, vitamins A and C, and antioxidants. If the serving size is not enough for you, add a few slices of banana and a few sunflower seeds to make it filling and get a dose of healthy fats.

Pros

• Crunchy
• Healthy
• Curbs hunger

Cons

• The quantity might be less.

Pro Tip

People who are lactose intolerant may also pair this cereal with water instead of milk. Add some flavor enhancers such as honey to make your cereal taste good without adding milk.

Price at the time of publication: $46.45

Buy on Amazon | $46.45

2.Best Energy-Rich:General Mills KiX

4.2

BUY ON AMAZON | $23.52

Serving Size: 3/4 cup

General Mills KiX is a whole grain corn toasted and puffed cold cereal, which was first introduced in 1937. This energy-rich, low-cal cereal adds the perfect crunch to snap you out of sleep. Add cold milk, a few slices of banana, a few berries, and some sunflower seeds – and a good, wholesome breakfast is ready! Add a few halved strawberries and pepitas to add vitamin C and healthy fats.

Pros

• Whole grains
• No artificial flavors
• Sugar-free
• No high fructose

Cons

None

Quick Tip

Warm milk may make the cereal soggy too fast. It is recommended to eat your cereal with cold milk.

Price at the time of publication: $23.52

Buy on Amazon | $23.52

3.Best Calcium Fortified: General Mills Fiber One

4.1

Image: Fiberone

BUY ON AMAZON | $10.95

Serving Size: 1/2 cup

General Mills Fiber One is made of whole grain wheat, corn bran, guar gram, and modified wheat starch and is fortified with calcium, iron, zinc, vitamins A and C and B vitamins. It serves about 57% of the daily value of fiber and is hence a great food to keep your gut clean and improve your satiety levels.

Pros

• Nutrient-rich
• Gut-friendly
• High in fiber
• Ideal for the whole family

Cons

• Slightly expensive

Price at the time of publication: $10.95

Buy on Amazon | $10.95

4. Best Zero Sugar:Post Shredded Wheat Spoon Size Wheat’n Bran

4.4

Image: Shredded Wheat

BUY ON AMAZON | $29.4

Serving Size: 1 ¼ cups

This cereal is made of whole grain wheat and wheat bran. It is perfect for those with higher requirements of cereal as per height, weight, age, and activity. This cereal is loaded with fiber and protein and fortified with iron, magnesium, zinc, and copper. It has no saturated fats. Add chilled whole milk and a few berries, and enjoy this crispy breakfast bowl without the risk of weight gain. Watch an honest review of this product here.

Pros

• 100% natural whole-grain wheat
• Organic
• Cholesterol-free
• Sodium-free
• Sugar-free

Cons

None

Price at the time of publication: $29.4

Buy on Amazon | $29.4

5. Best Low-Fat:WonderSlim Protein Cereal

3.9

BUY ON AMAZON | $16.99

Serving Size: 1 cup

Calories	Carbs (g)	Protein (g)	Fiber (g)	Sugar (g)	Fat	Saturated Fat (g)
120	9	14	4	1	4	0. 5

Protein cereals are a great way to kickstart your day. WonderSlim brings you this protein meal in a crispy form in chocolate peanut butter flavor. This low fat breakfast is ideal and helpful for both men and women trying to balance their weight. This filling meal is quick, crunchy, and satisfying enough to keep you full until lunch. Moreover, it is super convenient for busy people as each pack has7 pre- portioned individual packs for the whole week.

Pros

• Tasty
• No added sugar
• Ideal for men and women
• Low-fat
• Remains crispy in milk for a longer time

Cons

• Doesn’t have a sweet taste

Price at the time of publication: $16.99

Buy on Amazon | $16.99

6. Best High-Protein:Kellogg’s Bite Size Unfrosted Mini-Wheats

4.9

BUY ON AMAZON | $93.31

Serving Size: 30 pieces

This is made of whole grain wheat and is fortified with reduced iron, vitamins B1, B6, B2, and B12, folic acid, and zinc oxide. This high-fiber, low-cal, and high-protein breakfast is perfect to start your day. Add some chopped apples, chia seeds, and one chopped date to make it more delicious.

Pros

• High-protein
• Low-carb
• Curbs hunger
• Value for money

Cons

None

Price at the time of publication: $93.31

Buy on Amazon | $93.31

7. Best Vegan-Friendly:Nature’s Path Organic Smart Bran

4.5

Image: Nature’s Path

BUY ON AMAZON | $54.12

Serving Size: ¾ cup

Nature’s Path Organic Smart Bran is a vegan-friendly healthy breakfast cereal. It is made of wheat bran, oat fiber, barley malt extract, psyllium seed husk, whole oat flour, cane sugar, and sea salt. It is high in dietary fiber. Have this cereal with hot or cold full-fat milk and a few sunflower seeds for a complete meal that will keep you full for the next two hours.

Pros

• Vegan
• Gut-friendly
• Dairy-free
• Organic
• GMO-free
• Kosher

Cons

• Less fiber

Price at the time of publication: $54.12

Buy on Amazon | $54.12

8. Best Vegetarian:Kashi GoLean

4.5

Now 12% Off

BUY ON AMAZON | $46.37

Serving Size: 1 ¼ cups

Kashi GoLean is a yummy and healthy breakfast cereal made of brown rice, hard red wheat, oats, buckwheat, sesame seeds, honey, barley, cane syrup, wheat bran, oat fiber, sesame flour, and corn bran. This cereal is also loaded with iron, calcium, and magnesium. Add some cold milk, a few hazelnuts, and a few slices of peach to have a yummy breakfast before you start your day. 

Pros

• Crunchy and crispy
• Low-fat
• Vegetarian
• Ideal for all
• Suitable for any meal

Cons

• Expensive

Price at the time of publication: $46.37

Buy on Amazon | $46.37

9. Best Low-Sugar:Quaker Instant Oatmeal Lower Sugar Maple & Brown Sugar

4.1

Image: Quaker

BUY ON AMAZON | $36.49

Serving Size: 1 packet (the pack contains 10 packets)

Low sugar oatmeal may “sound” bland, but according to the brand, Quaker Instant Oatmeal, Lower Sugar, Maple & Brown Sugar is a delicious and wholesome bowl of cereal. And the maple syrup and brown sugar help enhance the taste without increasing the calorie count. It is primarily made of whole grain rolled oats and is a good source of calcium, iron, and vitamins. Toss in a few blueberries with cold almond milk or whole cow milk to enjoy a yummy breakfast in the morning.

Pros

• Low-sugar
• Wholegrains
• Ideal for people with diabetes
• Zero cholesterol

Cons

• May contain artificial sweeteners

Price at the time of publication: $36.49

Buy on Amazon | $36.49

10. Best Cinnamon Flavor:BariWise High Protein Diet Cereal

3.7

BUY ON AMAZON | $16.99

Serving Size: 29.0 g

The BariWise High Protein Diet Cereal is available in 3 flavors such as cinnamon, coco, and honey nut to give your day a delicious beginning. This tasty cereal is made from rice flour, soy flour, soy protein concentrate, soy protein isolate, and vanilla. It makes you feel energized for the whole day with a high-protein value of 15g. This quick snack can be mixed with low-fat milk for the perfect breakfast meal. It simplifies your morning routine with its 5 pre-portioned individual packs.

Pros

• Controls hunger
• Tastes great
• Highly nutritional
• Value for money
• Ideal for weight management

Cons

• May be a bit too sweet

Price at the time of publication: $16.99

Buy on Amazon | $16.99

11.Best Vitamins-Rich:Post Bran Flakes

4.3

Now 29% Off

BUY ON AMAZON | $25.82

Serving Size: ¾ cup

Calories	Carbs (g)	Protein (g)	Fiber (g)	Sugar (g)	Fat	Saturated Fat (g)
100	24	3	5	5	0. 5	0

Post Bran Flakes are made of whole grain wheat, wheat bran, wheat flour, malted barley flour. They are loaded with reduced iron, zinc oxide, vitamins B6, B1, B12, B2, and D. The good carbs in this cereal provide you with the much-needed energy in the morning and also keep you full for one to two hours. Add frozen fruits and yogurt to make a delicious breakfast bowl. You can also add cold milk, half a teaspoon of dark chocolate, and a few frozen berries and blitz it to take to work or school.

Pros

• Low fructose corn syrup
• Loaded with vitamins and minerals
• FDA Certified
• Ideal for men and women

Cons

None

Price at the time of publication: $25.82

Buy on Amazon | $25.82

12. Best Vitamin-E Infused:General Mills Wheaties

3.4

Image: Wheaties

BUY ON AMAZON

Serving Size: ¾ cup

Calories	Carbs (g)	Protein (g)	Fiber (g)	Sugar (g)	Fat	Saturated Fat (g)
100	23	2	3	4	0. 5	0

General Mills Wheaties are toasted wheat flakes that help lower your cholesterol levels and mobilize the fat. They are mainly made of whole grain wheat and contain vitamins E, C, A, B12, B6, B2, D3, calcium carbonate, iron, and zinc. Add cold milk, some banana slices, and a teaspoon of ground flax seeds to have a wholesome and quick breakfast.

Pros

• Rich in vitamins
• Organic
• No artificial flavors
• No high fructose corn syrup

Cons

None

Buy on Amazon

13. Best Vitamin-C Infused:Kellogg’s Special K Red Berries

4.6

Image: Kellogg’s

BUY ON AMAZON | $18.48

Serving Size: 1 cup

Kellogg’s Special K is touted as one of the best cereals to have for breakfast and lunch or dinner if you are trying to lose weight. The Red Berries flavor tastes yummy and doesn’t make you feel like you are on a diet. It is made of whole grain wheat, rice, wheat bran, soluble wheat fiber, and brown sugar syrup. Plus, it is a great source of vitamins C, B1, B2, B12, and D3, and iron. Add a dried fig, slices of half an apple, and a pinch of cinnamon to have a delicious and filling breakfast.

Pros

• Fat-free
• Crispy
• Cholesterol-free
• Loaded with fruits

Cons

None

Price at the time of publication: $18.48

Buy on Amazon | $18.48

A bowl of cereal provides a quick and energizing start to a day. Some of them also give you the fuel you need to lose weight. A good quality cereal is low in sugar and high in fiber which is an ideal choice for those looking to lose weight. With so many choices available, consider the following points while buying healthy breakfast cereal to narrow down to your perfect box.

What To Consider When Buying Healthy Breakfast Cereals For Weight Loss – Buying Guide

• High-fiber content: Look for a cereal that is rich in fiber. It reduces your appetite, which is an aspect of weight loss. You will be satisfied with the taste and lose belly fat. Make sure that the cereal you buy has at least 30 grams of fiber.

• Sugar-free: Look for a sugar-free cereal; it helps in keeping the calorie count low while helping you lose weight. A good cereal will be low in sugar content but highly nutritive. Check the box of the cereal to see if it contains any artificial sweeteners. These additives increase appetite and cause obesity.

• Nutrient-rich: Opt for cereals that are enriched with nutrients. These are essential for optimal health. You can purchase cereal that is fortified with vitamin B12, folic acid, and iron.

• Low in calories: Determine the number of calories in each serving size of the cereal you are buying. It should be not more than 60-250 calories per serving. You can even go for zero-cholesterol cereal. These products may be a bit on the expensive side, but they are worth the price.

• Calcium-fortified: Look for cereals that contain calcium. It can help you strengthen your bones and improve your metabolism when combined with exercise. It’s an important element of weight loss.

• Wholegrains: A good cereal should have a high percentage of whole grains. It helps in reducing your cholesterol and gives you an energy boost. Such cereals have high nutritional value and provide a good source of fiber.

 These are the 13 best breakfast cereals that will help you lose weight. But, you do not HAVE to stick to only consuming these cereals. Here are a few other cereals that are known to promote weight loss and prevent weight gain.

Cereals That Help Lose Weight

• Muesli
• Wheat Flakes
• Oats
• Oat Bran
• Wheat Bran
• Homemade Granola

“A high fiber cereal is an ideal choice for breakfast as it contains more vitamins and minerals due to its fiber content. In addition, it can help you with weight loss as it will keep you feel full for a longer time. In the long term, choosing a high fiber cereal will also reduces the risk of colon cancer,” says Rowinda Dimech, a registered dietitian. To close, breakfast is the most important meal of the day. And skipping it is out of question if you are serious about shedding a few pounds. Add fruits, nuts, seeds, and whole milk to your low-sugar and high-fiber breakfast cereal to jump-start your day, stay energetic, and lose the unwanted flab. Get your pack of healthy breakfast cereal, today! Take care!

Why Trust StyleCraze?

Aditi Naskar has a diploma in health and wellness and is very enthusiastic about researching different food items that benefit a good lifestyle. She has conducted comprehensive research to provide you with the best breakfast cereal for weight loss. These healthy cereals are high in fiber content and keep you feeling full without the urge to snack often. They are also low on sugar to keep your calorie count low! This is a must for people who want to get shape without indulging in torturous diet plans.

Frequently Asked Questions

Which cereal grain is the best for weight loss?

Barley is high in fiber and rich in essential micronutrients. It aids the digestive system and is the best cereal grain for weight loss.

Can you lose weight with oatmeal?

Yes. Oatmeal has high fiber content that aids the digestive system. In addition, after the intake of oatmeal, you will feel fuller than usual which will cut down on the number of your meals. This is how oatmeal helps in losing weight.

What is the best cereal to eat at night?

Corn flakes are a great cereal to eat at night. They soothe your stomach and aid digestion. They also contain low sugar which helps improve the quality of sleep. In addition, the high protein content of cornflakes enriches the muscles and bones at night.

Will I lose weight by eating 2 bowls of cereal a day?

Yes. Eating two bowls of cereal a day can aid in weight loss, but such a meal is not nutritionally balanced and you can very soon suffer from malnutrition.

What is the best meal for breakfast when you are trying to lose fat?

A breakfast meal must be high in protein and fiber, and low in unhealthy fats and calories to aid your weight loss. Therefore, a meal containing eggs, peanut butter, yogurt, raspberries, and oatmeal is ideal for breakfast.

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The Best Healthy Breakfast Cereals For Weight Loss 2022

Women’s Health may earn commission from the links on this page, but we only feature products we believe in. Why Trust Us?

1

Magic Spoon Grain-Free Fruity Cereal

1

Magic Spoon Grain-Free Fruity Cereal

$39 at magicspoon. com

Cereals like Magic Spoon are fortified with extra protein and are super low in sugar and carbs. Recognize that while high in protein, special products like these are pricey, and you’ll need to add fruit to your bowl to up your fiber intake. (They’re delicious with raspberries!) 

Per serving: 150 calories, 1 g fat, (1 g sat fat), 15 g carbs, 0 g sugar, 160 mg sodium, 1 g fiber, 13 g protein

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2

General Mills Cereal Cheerios Cereal

2

General Mills Cereal Cheerios Cereal

$6 at Amazon

“People always want fancy cereals, but they don’t have to be expensive or niche to be good for you,” explains Keri Gans, RDN. “I love Cheerios, and you know why? Not only are they affordable, but they have great nutritional value.” With hardly any added sugar, Cheerios are a true classic that you can count on. 

Per serving: 140 calories, 2.5 g fat, (0.5 g sat fat), 29 g carbs, 2 g sugar, 190 mg sodium, 4 g fiber, 5 g protein

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3

Three Wishes Cereal Unsweetened Breakfast Cereal

3

Three Wishes Cereal Unsweetened Breakfast Cereal

Now 12% Off

$13 at Amazon

Three Wishes is a boutique brand where the focus is all about  high protein and low carb. Plus, this one has zero grams of sugar and it’s safe for those who are gluten-free or grain-free. If you’re feelin’ something different, the brand also offers flavors like cinnamon, cocoa, and honey. 

Per serving: 110 calories, 2 g fat, (0 g sat fat), 15 g carbs, 0 g sugar, 100 mg sodium, 3 g fiber, 8 g protein

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4

Catalina Crunch Cinnamon Toast Cereal

4

Catalina Crunch Cinnamon Toast Cereal

$10 at Amazon

With flavors like cinnamon toast and chocolate peanut butter, these Catalina Crunch cereals will both remind you of your ’90s favorites *and* fill you up each morning. Plus, they’re super low in sugar and high in protein. 

Per serving: 110 calories, 5 g fat, (0.5 g sat fat), 14 g carbs, 0 g sugar, 110 mg sodium, 9 g fiber, 11 g protein

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5

Food for Life Organic Sprouted Whole Grain Cereal

5

Food for Life Organic Sprouted Whole Grain Cereal

$14 at Amazon

This cereal is filled with protein and fiber from the millet, barley, and soybeans that lead the ingredient list. In addition, Eliza Savage, RD, is a huge fan because she recognizes every single ingredient—there are no hidden additives or franken-ingredients. If she’s craving even more protein? Savage will pair a bowl of this cereal with a cup of Greek yogurt. 

Per serving: 190 calories, 1 g fat, (0 g sat fat), 40 g carbs, 0 g sugar, 200 mg sodium, 6 g fiber, 8 g protein

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6

Barbara’s Multigrain Spoonfuls Cereal

6

Barbara’s Multigrain Spoonfuls Cereal

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This pick, with only 5 grams of the sweet stuff, is the go-to recommendation for Leah Kaufman, RD, if weight loss is a priority for someone. Given that it’s so filling, it helps ensure that she’s not reaching for a snack as soon as she’s taken her last bite. 

Per serving: 120 calories, 1.5 g fat, (0 g sat fat), 24 g carbs, 5 g sugar, 200 mg sodium, 4 g fiber, 3 g protein

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7

Fiber One Original Bran Cereal

7

Fiber One Original Bran Cereal

$43 at Amazon

“The daily recommendation of dietary fiber for women is 25 grams,” says Kaufman, making Fiber One’s 14 grams per serving an impressive *half* of your daily needs. It should keep you feeling satiated until lunchtime. 

Per serving: 60 calories, 1 g fat, (0 g sat fat), 25 g carbs, 0 g sugar, 110 mg sodium, 14 g fiber, 2 g protein

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8

Kashi Organic Honey Toasted Cereal

8

Kashi Organic Honey Toasted Cereal

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On the days you want to give in to your sugar cravings (which you can and should totally do on occasion), Kaufman says to give this cereal a go. Sweetened with honey, it can satisfy your craving while not going overboard on sugar and keep you on track toward nailing your weight-loss goals. 

Per serving: 150 calories, 2.5 g fat, (0 g sat fat), 34 g carbs, 7 g sugar, 115 mg sodium, 5 g fiber, 4 g protein

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9

Barbara’s Bakery Multigrain Puffins Cereal

9

Barbara’s Bakery Multigrain Puffins Cereal

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Monica Auslender Moreno, RD, founder of Essence Nutrition, is a fan of Puffins because it’s a great fiber-rich alternative to the “denser” and “grainy-tasting” cereals, she says. Plus, it’s got a little sweetness to it, with 6 grams of sugar (which isn’t overkill). She suggests sprinkling some cinnamon on top if you’re itching for a little more flavor. 

Per serving: 110 calories, 0 g fat, (0 g sat fat), 25 g carbs, 6 g sugar, 80 mg sodium, 3 g fiber, 3 g protein

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10

purely elizabeth Ancient Grain Granola

10

purely elizabeth Ancient Grain Granola

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Granola is tricky when it comes to weight loss because it typically packs a lot of calories into a teensy portion size, Moreno notes. But this option is fairly low in sugar compared to other granolas, which is a good thing.

If the 1/3-cup serving size won’t hold you over with a little bit of milk, Moreno suggests sprinkling the serving over a cup of protein-filled Greek yogurt instead. 

Per serving: 140 calories, 6 g fat, (3.5 g sat fat), 20 g carbs, 6 g sugar, 125 mg sodium, 2 g fiber, 3 g protein

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11

Nature’s Path Smart Bran Cereal

11

Nature’s Path Smart Bran Cereal

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This is Moreno’s top choice for fiber. ..and bowel stimulation. In the 3/4-cup serving size you’ll be packing a whopping 17 grams of fiber—a significant portion of the recommended 25 grams for women–which will keep you feeling super-satiated (and ideally help keep your bathroom habits regular!). 

Per serving: 110 calories, 1 g fat, (0 g sat fat), 32 g carbs, 8 g sugar, 170 mg sodium, 17 g fiber, 4 g protein

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12

Kashi GO Original Breakfast Cereal

12

Kashi GO Original Breakfast Cereal

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Moreno promises this breakfast choice doesn’t taste like rabbit food despite being packed with tons of fiber and, once combined with milk, provides almost as much protein as three eggs. 

Another perk? You can pour this healthy pick more freely than most of the others on this list with its hefty 1.25-cup serving size. 

Per serving: 180 calories, 2 g fat, (0 g sat fat), 40 g carbs, 8 g sugar, 115 mg sodium, 12 g fiber, 12 g protein

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13

Arrowhead Mills Puffed Kamut Cereal

13

Arrowhead Mills Puffed Kamut Cereal

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This cereal is available in a bunch of other varieties including puffed wheat and puffed corn.  Alyssa Lavy, RD, is also a fan of those varieties. “These cereals each contain one single ingredient—the whole grain described in the title,” she says. 

This also means no added sugar or salt, she notes. “I like to mix these cereals with some seeds and fruit for some added protein, fat, and fiber—or add to yogurt to round out the meal.” 

Per serving: 50 calories, 0 g fat, (0 g sat fat), 11 g carbs, 0 g sugar, 0 mg sodium, 2 g fiber, 3 g protein

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14

Nature’s Path Heritage Flakes Whole Grains Cereal

14

Nature’s Path Heritage Flakes Whole Grains Cereal

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Made from grains including kamut, wheat, oats, spelt, barley, and quinoa (and only 5 grams of added sugar), Lavy says Heritage Flakes will satisfy both your health needs and your sweet tooth. By adding half a cup of skim milk to the mix, you’ll up the serving of protein from 5 to 9 grams. 

Per serving: 160 calories, 1. 5 g fat, (0 g sat fat), 31 g carbs, 5 g sugar, 170 mg sodium, 7 g fiber, 5 g protein

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15

Barbara’s Puffins Protein Berry Burst Cereal

15

Barbara’s Puffins Protein Berry Burst Cereal

$23 at Amazon

The 6 grams of protein in this Puffin’s variety is essential to weight loss says Nora Minno, RD. On top of it being super filling, it’s flavored (and it’s tough to find a berry-flavored buy that doesn’t go overboard on added sugar!).

Per serving: 140 calories, 1 g fat, (0 g sat fat), 3 g carbs, 9 g sugar, 140 mg sodium, 3 g fiber, 6 g protein

Aryelle Siclait

Editor

Aryelle Siclait is the editor at Women’s Health where she writes and edits articles about relationships, sexual health, pop culture, and fashion for verticals across WomensHealthMag.com and the print magazine. She’s a Boston College graduate and lives in New York.

What cereals should be eaten for weight loss

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Everyone eats cereals, even those who want to lose weight. Let’s determine which of the cereals are suitable for a fat-burning diet, useful during the period of weight loss.

Cereals contain fiber, carbohydrates and amino acids, vitamins and minerals, this is their value for the full functioning of the body. Fiber cleanses the body, and carbohydrates are a source of energy. If you want to lose weight, you need to include cereals containing a large amount of fiber in your diet, then they will help you easily lose those extra pounds.

It is important to know that ground grain is devoid of fiber. The less refined the grain, the more useful it is. In unpolished grain, all vitamins and fiber are preserved as well.

Here is a list of the most useful cereals for weight loss:

1. Buckwheat is rich in protein, fiber and vitamins. Rich in magnesium, which treats blood pressure. Eat buckwheat while building the body of your dreams.
2. Oatmeal is good for the gastrointestinal tract, used during a therapeutic diet. Instant oatmeal is not healthy.
3. Quinoa is rich in protein, B vitamins.
4. Corn grits – it has few calories, but many useful trace elements. This cereal contains a huge amount of various microelements (iron, silicon, etc.), as well as fiber, vitamins A, B, PP, E. Normalizes metabolism, improves metabolism.
5. Lentils. It contains zinc, potassium and other minerals.
6. Barley is rich in protein.
7. Brown brown rice is good, but white rice is not. Brown rice contains many useful substances – fiber, trace elements, high protein content. Brown rice is a super grain. It contains B vitamins, magnesium, oxidants, phosphorus, selenium. Rich in fiber and contains no fat.
8. Rye is an indispensable product for weight loss and health improvement.
9. Barley helps to lose weight, reduces cholesterol levels, provides the body with nutrients in whole grains.
10. Amaranth is a storehouse of vitamins. It contains unsaturated fatty acids, the amino acid lysine (collagen is produced with lysine, and the skin does not age, the vessels are elastic). Amaranth also contains calcium, magnesium, phosphorus, iron, vitamins B1, B2, C, E, D. The cereal is rich in protein, it contains a lot of squalene, it is a source of pectin. Squalene fights cancer cells, boosts immunity. Pectin lowers cholesterol levels.

If you want to lose weight, you should exclude the following cereals from your diet: white rice, couscous, wheat cereals. White rice should be avoided. it is poor in fiber, does not saturate the body with energy. Couscous is high in calories.

Purified wheat is harmful to the body – semolina, bulgur, spelt.

Bulgur groats are wheat grains, scalded and dried, crushed into small pieces, containing a lot of coarse fiber. Bulgur was known 4000 years ago. It is called “rice for the poor”. Bulgur is useful for athletes after physical exertion, but it is high in calories. Bulgur does not add centimeters to those who play sports, it is the main ingredient for proper nutrition.

Spelled is two-grain wheat, a relative of durum wheat. Spelled grain is covered with several layers of film, it contains a small amount of gluten (gluten), but is rich in vegetable proteins. It is prescribed for nutrition for those who are allergic to gluten, for dietary nutrition. Spelled is rich in coarse dietary fiber – fiber, which improves digestion and removes excess fluid from the body. Vegetable proteins saturated with amino acids and complex carbohydrates are digested for a long time and protect the body from impulsive overeating.

All cereals are good for breakfast. For the usefulness of cereals in the body, refuse cooking, just pour boiling water, then you will get more benefits for the body and for weight loss.

We wish you to be healthy and stay at your desired weight!

Cereals for weight loss: top of the best than useful

If you want to lose weight, we advise you to pay close attention to cereals. First, porridge is cheap. Second, it’s helpful. Third, it’s really delicious. So, what cereals can you eat while losing weight?

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How to lose weight

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Weight loss

Unfortunately, most of us only know about the benefits of the most popular cereals – buckwheat and oatmeal. Especially for you, we have collected information about other, no less useful cereals. To lose weight, choose any of the low-calorie cereals from our list and arrange a fasting day during which you can eat only porridge, fruits and vegetables, or replace your regular breakfast and dinner with one of the dietary cereals for 7 days.

The most useful cereals for weight loss

1. Millet

This healthy cereal for weight loss not only prevents fat deposits, but also removes them from the body. In addition, millet will help remove toxins, saturate the body with magnesium, phosphorus, potassium, sulfur and vitamins PP, E, as well as group B.

When losing weight, buy millet groats in a transparent package to make sure that the grains are bright yellow. The yellower the millet, the healthier it is. Rinse a glass of cereal thoroughly, pour three glasses of water and cook until softened. You can add sesame seeds, a teaspoon of linseed oil, or a small handful of raisins.

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2. Buckwheat

It is believed that buckwheat is the most environmentally friendly of all, since it is grown without chemical fertilizers: buckwheat itself “clogs” weeds. It is often recommended for the prevention and treatment of anemia due to its high iron content. It also has a lot of B vitamins and rutin. Buckwheat is one of the best cereals for weight loss: it contains complex carbohydrates that are slowly absorbed and give a feeling of satiety for a long time.

Fasting day with buckwheat. In the evening pour 250 g of buckwheat with boiling water and cover with a lid. All the next day, eat the resulting porridge with fresh herbs and drink as much water and tea without sugar as possible.

3. Wheat groats

Admit it, have you ever eaten wheat groats in your life? No? Very in vain, because it regulates fat metabolism and lowers cholesterol. Dishes from wheat groats improve the condition of the skin, hair and nails, and also slow down the aging process. Wheat groats will become your indispensable assistant when losing weight: it removes excess fat from the body, so it can rightfully be considered one of the best dietary products. In addition, wheat porridge is one of the lowest calorie, so it will help you lose weight relatively quickly.

4. Semolina

Semolina is made from wheat, and its taste is familiar to everyone since childhood. In recent years, more and more often they began to say that semolina is empty calories. But in fact, some substances, for example, potassium and vitamins E and B1, are even more in it than in rice, so only people with gluten intolerance should completely exclude semolina from the diet. Of course, with a diet for weight loss, you need to cook semolina without sugar and in low-fat milk (maximum 2.5%). Both fresh fruits and dried fruits can be added to the finished porridge.

5. Oatmeal

What cereal is most often eaten when losing weight? Oatmeal and its derived oatmeal flakes contain vitamins PP, E and B vitamins, as well as magnesium, phosphorus, calcium, iron, sodium and zinc. But if you want to lose weight, the most important thing is the high content of fiber, which helps to cleanse the body. For weight loss, cook this low-calorie cereal in water with the addition of cinnamon, which activates the metabolism. Add a teaspoon of honey or some fresh fruit (except bananas and grapes) to the finished porridge. Do not be surprised if after a few days with oatmeal for breakfast and dinner you continue to lose weight: this healthy cereal activates the process of digestion and body cleansing.

6. Barley groats

Barley groats are made from barley grains, which are rich in vitamins D, E, PP and B vitamins. In addition, barley groats are the champion among cereals in terms of the content of manganese, potassium and calcium. Barley porridge is necessary for weight loss, as it quickly saturates your body. Due to this, you will not overeat if you eat it at breakfast. In addition, it lowers blood sugar levels, and this is a unique opportunity for people with diabetes to lose weight.

7. Barley

Pearl barley, like barley, is made from barley grain. The grains contain a whole complex of vitamins and minerals, and are also rich in lysine – this useful amino acid is involved in the production of collagen. And collagen, as you know, is responsible for the youthfulness of the skin.

Pearl barley is considered one of the best products for weight loss, because during cooking it increases in volume by five times. This means that there are very few calories in it, and you can eat a fairly large portion without harm to the figure. Rinse and soak barley in the evening, and cook it without sugar and salt in the morning. If you arrange a fasting day with it, you will notice the effect immediately. Also, your swelling will significantly decrease, since this cereal perfectly removes excess fluid from the body.

8. Corn grits

In Russia, corn grits are almost never eaten, but in vain! It is useful for the health of the cardiovascular system and, very importantly, prevents the processes of fermentation and putrefaction in the intestines, and at the same time almost never causes allergies. Corn grits are one of the best for weight loss. Proteins from corn grits are not fully absorbed by the body, that is, its actual calorie content is much lower than declared.