13 Best Healthy Breakfast Cereals For Weight Loss


Mornings are always rushed. And that’s why cereals are one of the best options for a quick and filling breakfast. But if you are trying to lose weight, the high-calorie and sugar-loaded breakfast cereals may not be ideal for you. However, by carefully choosing cereals with less than 10 g of sugar and at least 3 g of fiber, and having 1-2 servings, you will not consume the extra calories (1). The high fiber content will keep you satiated for a long duration and cleanse your colon as well (2), (3). This article lists 13 best cereals for weight loss with their nutrition facts and ways to consume them. Take a look.

Tip: Use full-fat milk to remain satiated for at least two hours and get all the nutritional benefits of milk. (PUT THIS IN A YELLOW BOX)

13 Best Breakfast Cereals For Weight Loss

1. Kellogg’s All-Bran

1. Kellogg’s All-Bran

Serving Size: ¾ cup

Calories Carbs (g) Protein (g) Fiber (g) Sugar (g) Fat Saturated Fat (g)
90 15 3 5 5 0.5 0

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.

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2. General Mills KiX

2. General Mills KiX

Serving Size: 3/4 cup

Calories Carbs (g) Protein (g) Fiber (g) Sugar (g) Fat Saturated Fat (g)
88 20 1.6 2.5 2.5 1 0

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.

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3. General Mills Fiber One

3. General Mills Fiber One

Serving Size: 1/2 cup

Calories Carbs (g) Protein (g) Fiber (g) Sugar (g) Fat Saturated Fat (g)
60 25 3 19 0 1 0

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.

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4. Post Shredded Wheat Spoon Size Wheat’n Bran

4. Post Shredded Wheat Spoon Size Wheat’n Bran

Serving Size: 1 ¼ cups

Calories Carbs (g) Protein (g) Fiber (g) Sugar (g) Fat Saturated Fat (g)
210 48 6 9 0 1 0

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.

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5. Erewhon Crispy Brown Rice

5. Erewhon Crispy Brown Rice

Serving Size: 1 cup

Calories Carbs (g) Protein (g) Fiber (g) Sugar (g) Fat Saturated Fat (g)
110 25 2 1 1 0 0

Who doesn’t love rice krispies! Erewhon has come up with a healthy version that can be consumed for breakfast. This puffed crisp cereal is made with organic brown rice, gluten-free organic brown rice syrup, and sea salt. It is a good low-cal breakfast that can be enjoyed with yogurt or milk and a few berries and almonds.

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6. Kellogg’s Bite Size Unfrosted Mini-Wheats

6. Kellogg’s Bite Size Unfrosted Mini-Wheats

Serving Size: 30 pieces

Calories Carbs (g) Protein (g) Fiber (g) Sugar (g) Fat Saturated Fat (g)
190 45 6 8 0 1 0

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.

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7. Nature’s Path Organic Smart Bran

7. Nature’s Path Organic Smart Bran

Serving Size: ¾ cup

Calories Carbs (g) Protein (g) Fiber (g) Sugar (g) Fat Saturated Fat (g)
110 32 4 17 8 1 0

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.

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8. Kashi GoLean

8. Kashi GoLean

Serving Size: 1 ¼ cups

Calories Carbs (g) Protein (g) Fiber (g) Sugar (g) Fat Saturated Fat (g)
180 40 12 13 8 2 0

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. 

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9. Quaker Instant Oatmeal Lower Sugar Maple & Brown Sugar

9. Quaker Instant Oatmeal Lower Sugar Maple & Brown Sugar

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

Calories Carbs (g) Protein (g) Fiber (g) Sugar (g) Fat Saturated Fat (g)
120 24 4 3 4 2 0

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.

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10. Kashi 7 Whole Grain Nuggets

10. Kashi 7 Whole Grain Nuggets

Serving Size: ½ cup

Calories Carbs (g) Protein (g) Fiber (g) Sugar (g) Fat Saturated Fat (g)
210 47 7 7 3 1.5 0

These crunchy nuggets are made of sesame seeds, whole wheat flour, oats, buckwheat, barley, rye, and hard red wheat. They are good sources of iron, magnesium, dietary fiber, and protein. This cereal keeps your hunger pangs at bay, supports bowel movement, and helps reduce body fat. Add some cold or hot milk, toss in chopped dates, a spoon of peanut butter, and goji berries. Your healthy and yummy breakfast is ready!

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11. Post Bran Flakes

11. Post Bran Flakes

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.

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12. General Mills Wheaties

12. General Mills Wheaties

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.

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13. Kellogg’s Special K Red Berries

13. Kellogg’s Special K Red Berries

Serving Size: 1 cup

Calories Carbs (g) Protein (g) Fiber (g) Sugar (g) Fat Saturated Fat (g)
110 27 2 3 9 0 0

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.

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 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 

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!

The post 13 Best Healthy Breakfast Cereals For Weight Loss appeared first on STYLECRAZE.

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