Healthiest Breakfast Cereal Choices: Low Sodium, Low Sugar, High Fiber

by Gerry Aire

These healthy breakfast cereal brands have (per serving):

– no more than 10% of the US Daily Value for sodium.
– no more than 12 grams of sugar. The AHA recommends 24 g per day (women) / 36 g (men).
– 3 or more grams of fiber. Experts recommend 25-30 g per day for most adults.

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7 Whole Grain Flakes (Kashi): 6% sodium, 6 g sugar, 6 g fiber

7 Whole Grain Nuggets (Kashi): 10% DV sodium, 3 g sugar, 7 g fiber

All-Bran Buds (Kellogg’s): 8% DV sodium, 8 g sugar, 13 g fiber

All-Bran Complete Wheat Flakes (Kellogg’s): 9% DV sodium, 5 g sugar, 5 g fiber

All-Bran Original (Kellogg’s): 3% DV sodium, 6 g sugar, 10 g fiber

Alpen No Sugar Added (Weetabix): 0% DV sodium, 7 g sugar, 4 g fiber

Alpen Original (Weetabix): 0% DV sodium, 10 g sugar, 3 g fiber

Apple Jacks (Kellogg’s): 5% DV sodium, 12 g sugar, 3 g fiber

Autumn Wheat Whole Wheat Biscuits (Kashi): 0% DV sodium, 7 g sugar, 6 g fiber

Balance (MOM Brands): 9% DV sodium, 6 g sugar, 3 g fiber

Bear Naked Fit Almond Crisp (Bear Naked): 4% DV sodium, 9 g sugar, 7 g fiber

Bear Naked Triple Berry Crunch (Bear Naked): 1% DV sodium, 3 g sugar, 3 g fiber

Berry Blossoms Squares (Kashi): 5% DV sodium, 7 g sugar, 6 g fiber

Berry Fruitful Whole Wheat Biscuits (Kashi): 0% DV sodium, 8 g sugar, 6 g fiber

Black Currant Walnut (Kashi): 5% DV sodium, 11 g sugar, 7 g fiber

Blackberry Hills (Kashi): 6% DV sodium, 10 g sugar, 3 g fiber

Blueberry Mini Spooners (MOM Brands): 0% DV sodium, 11 g sugar, 6 g fiber

Bran Flakes (Post): 8% DV sodium, 5 g sugar, 5 g fiber

Bundles, Blue Pom (Sally’s Cereal): 1% DV sodium, 11 g sugar, 6 g fiber

Bundles, Sweet Wheat (Sally’s Cereal): 1% DV sodium, 11 g sugar, 6 g fiber

Cheerios (General Mills): 6% DV sodium, 1 g sugar, 3 g fiber

Cheerios Cinnamon Burst (General Mills): 5% DV sodium, 9 g sugar, 3 g fiber

Cheerios Multi Grain (General Mills): 5% DV sodium, 6 g sugar, 3 g fiber

Chocolate 0′s (Cascadian Farm): 4% DV sodium, 8 g sugar, 3 g fiber

Cinnamon Crunch (Cascadian Farm): 4% DV sodium, 8 g sugar, 3 g fiber

Cinnamon Harvest Whole Wheat Biscuits (Kashi): 0% DV sodium, 9 g sugar, 5 g fiber

Cinnamon Jacks (Kellogg’s): 5% DV sodium, 10 g sugar, 3 g fiber

Corn Bran Crunch (Quaker): 9% DV sodium, 6 g sugar, 4 g fiber

Corn Pops (Kellogg’s): 4% DV sodium, 9 g sugar, 3 g fiber

Dora the Explorer Cereal (General Mills): 6% sodium, 6 g sugar, 3 g fiber

Fiber One (General Mills): 4% DV sodium, 0 g sugar, 14 g fiber

Fiber One Caramel Delight (General Mills): 10% DV sodium, 10 g sugar, 9 g fiber

Fiber One 80 Calories Honey Squares (General Mills): 6% DV sodium, 3 g sugar, 10 g fiber

Fiber One Frosted Shredded Wheat (General Mills): 0% DV sodium, 12 g sugar, 9 g fiber

Fiber One Honey Clusters (General Mills): 9% DV sodium, 9 g sugar, 10 g fiber

Fiber One Nutty Clusters & Almonds (General Mills): 9% DV sodium, 12 g sugar, 10 g fiber

Fiber 7 Flakes (Health Valley): 4% DV sodium, 10 g sugar, 7 g fiber

FiberPlus Cinnamon Oat Crunch (Kellogg’s): 6% DV sodium, 7 g sugar, 9 g fiber

Froot Loops (Kellogg’s): 5% DV sodium, 12 g sugar, 3 g fiber

Frosted Flakes Reduced Sugar (Kellogg’s): 6% DV sodium, 8 g sugar, 3 g fiber

Frosted Mini-Wheats Big Bite (Kellogg’s): 0% DV sodium, 12 g sugar, 6 g fiber

Frosted Mini-Wheats Bite Size (Kellogg’s): 0% DV sodium, 11 g sugar, 6 g fiber

Frosted Mini-Wheats Blueberry (Kellogg’s): 0% DV sodium, 12 g sugar, 6 g fiber

Frosted Mini-Wheats Crunch Brown Sugar (Kellogg’s): 6% DV sodium, 12 g sugar, 5 g fiber

Frosted Mini-Wheats Little Bites Chocolate (Kellogg’s): 5% DV sodium, 12 g sugar, 6 g fiber

Frosted Mini-Wheats Little Bites Cinnamon Roll (Kellogg’s): 0% DV sodium, 12 g sugar, 6 g fiber

Frosted Mini-Wheats Little Bites Original (Kellogg’s): 0% DV sodium, 11 g sugar, 6 g fiber

Frosted Mini-Wheats Maple Brown Sugar (Kellogg’s): 0% DV sodium, 12 g sugar, 6 g fiber

Frosted Mini-Wheats Strawberry (Kellogg’s): 0% DV sodium, 12 g sugar, 6 g fiber

Frosted Mini-Wheats Touch of Fruit in the Middle Raspberry (Kellogg’s): 10% DV sodium, 10 g sugar, 6 g fiber

Frosted Mini-Wheats Touch of Fruit in the Middle Raisin (Kellogg’s): 0% DV sodium, 10 g sugar, 6 g fiber

Fruit & Nut Harvest Granola (Heartland): 3% DV sodium, 12 g sugar, 3 g fiber

Fruitful O’s (Cascadian Farm): 5% DV sodium, 8 g sugar, 3 g fiber

GoLean Crisp! Cinnamon Crunch (Kashi): 6% DV sodium, 10 g sugar, 9 g fiber

GoLean Crisp! Toasted Berry Crumble (Kashi): 5% sodium, 6 g sugar, 8 g fiber

GoLean Crunch! Honey Almond Flax (Kashi): 6% DV sodium, 12 g sugar, 8 g fiber

GoLean Original (Kashi): 4% DV sodium, 9 g sugar, 10 g fiber

GoLean Vanilla Graham Clusters (Kashi): 3% DV sodium, 9 g sugar, 9 g fiber

Good Friends (Kashi): 4% DV sodium, 10 g sugar, 12 g fiber

Grain Berry Apple Cinnamon (The Silver Palate): 8% DV sodium, 8 g sugar, 3 g fiber

Grain Berry Bran Flakes (The Silver Palate): 8% DV sodium, 5 g sugar, 5 g fiber

Grain Berry Honey Nut (The Silver Palate): 7% DV sodium, 6 g sugar, 3 g fiber

Grain Berry Toasted Oats (The Silver Palate): 8% DV sodium, 1 g sugar, 4 g fiber

Grape-Nuts Fit (Post): 4% DV sodium, 9 g sugar, 5 g fiber

Grape-Nuts Flakes (Post): 6% DV sodium, 4 g sugar, 3 g fiber

Grape-Nuts Original (Post): 12% DV sodium, 5 g sugar, 7 g fiber

Grape-Nuts Vintage (Post): 12% DV sodium, 5 g sugar, 7 g fiber

Granola, Oats, Honey & Almond (Quaker): 1% DV sodium, 10 g sugar, 5 g fiber

Great Grains Banana Nut Crunch (Post): 6% DV sodium, 10 g sugar, 7 g fiber

Great Grains Cranberry Almond Crunch (Post): 4% DV sodium, 12 g sugar, 5 g fiber

Great Grains Crunchy Pecans (Post): 6% sodium, 8 g sugar, 5 g fiber

Great Grains Protein Blend Cinnamon Hazelnut (Post): 8% DV sodium, 9 g sugar, 7 g fiber

Great Grains Protein Blend Honey, Oats & Seeds (Post): 8% DV sodium, 8 g sugar, 6 g fiber

Harvest Spice Granola (Heartland): 4% DV sodium, 12 g sugar, 4 g fiber

Heart To Heart Honey Toasted Oat (Kashi): 3% DV sodium, 5 g sugar, 5 g fiber

Heart To Heart Nutty Chia Flax (Kashi): 2% DV sodium, 7 g sugar, 6 g fiber

Heart To Heart Oat Flake & Blueberry Clusters (Kashi): 5% DV sodium, 12 g sugar, 4 g fiber

Heart To Heart Warm Cinnamon Oat (Kashi): 3% DV sodium, 5 g sugar, 5 g fiber

Honey Bunches of Oats w/Cinnamon Bunches (Post): 6% DV sodium, 12 g sugar, 5 g fiber

Honey Bunches of Oats w/Vanilla Bunches (Post): 6% DV sodium, 12 g sugar, 4 g fiber

Honey Nut O’s (Cascadian Farm): 7% DV sodium, 7 g sugar, 3 g fiber

Honey Sunshine Squares (Kashi): 6% DV sodium, 6 g sugar, 5 g fiber

Island Vanilla Whole Wheat Berries (Kashi): 5% DV sodium, 9 g sugar, 6 g fiber

Kix (General Mills): 7% DV sodium, 3 g sugar, 3 g fiber

Kix Honey (General Mills): 8% DV sodium, 6 g sugar, 3 g fiber

Krave Chocolate (Kellogg’s): 4% DV sodium, 11 g sugar, 3 g fiber

Krave Double Chocolate (Kellogg’s): 4% DV sodium, 11 g sugar, 3 g fiber

Krave S’mores (Kellogg’s): 4% DV sodium, 10 g sugar, 12 g fiber

Mini Spooners, Frosted Whole Grain Wheat (MOM Brands): 0% DV sodium, 11 g sugar, 6 g fiber

Mini Spooners, Maple Brown Sugar (MOM Brands): O% DV sodium, 11 g sugar, 6 g fiber

Mini Spooners, Strawberry Cream (MOM Brands): 0% DV sodium, 11 g sugar, 6 g fiber

Mini Spooners, Vanilla Cream (MOM Brands): 0% DV sodium, 11 g sugar, 6 g fiber

Mini-Wheats Unfrosted (Kellogg’s): 0% DV sodium, 0 g sugar, 8 g fiber

Mom’s Best Wheat-fuls, Sweetened (MOM Brands): 0% DV sodium, 11 g sugar, 6 g fiber

Oat Bran Flakes (Health Valley): 8% DV sodium, 11 g sugar, 4 g fiber

Oatibix (Weetabix): 0% DV sodium, 2 g sugar, 4 g fiber

Oatibix Bites (Weetabix): 0% DV sodium, 5 g sugar, 5 g fiber

Oatibix Bites w/Sultana & Apple (Weetabix): 0% DV sodium, 8 g sugar, 5 g fiber

Oatmeal Squares Brown Sugar (Quaker): 8% DV sodium, 9 g sugar, 5 g fiber

Oatmeal Squares Cinnamon (Quaker): 8% DV sodium, 9 g sugar, 5 g fiber

Oatmeal Squares Golden Maple (Quaker): 8% DV sodium, 9 g sugar, 5 g fiber

Oatmeal Squares Honey Nut (Quaker): 8% DV sodium, 9 g sugar, 5 g fiber

Purely 0′s (Cascadian Farm): 8% DV sodium, 1 g sugar, 3 g fiber

Shredded Wheat Bite Size (America’s Choice): 0 % DV sodium, 0 g sugar, 0g fiber

Shredded Wheat Frosted Bite Size (America’s Choice): 0% DV sodium, 11 g sugar, 5 g fiber

Shredded Wheat Original Big Biscuit (Post): 0% DV sodium, 0 g sugar, 6 g fiber

Shredded Wheat Original Spoon Size (Post): 0% DV sodium, 0 g sugar, 6 g fiber

Shredded Wheat Spoon Size Honey Nut (Post): 3% DV sodium, 12 g sugar, 6 g fiber

Shredded Wheat Spoon Size Wheat ‘n Bran (Post): % DV sodium, 0 g sugar, 9 g fiber

Special K Chocolate Almond (Kellogg’s): 6% DV sodium, 8 g sugar, 3 g fiber

Special K Chocolatey Delight (Kellogg’s): 7% DV sodium, 9 g sugar, 3 g fiber

Special K Chocolatey Strawberry (Kellogg’s): 8% DV sodium, 8 g sugar, 3 g fiber

Special K Cinnamon Pecan (Kellogg’s): 8% DV sodium, 7 g sugar, 3 g fiber

Special K Fruit & Yogurt (Kellogg’s): 6% DV sodium, 10 g sugar, 3 g fiber

Special K Low Fat Granola (Kellogg’s): 5% DV sodium, 9 g sugar, 5 g fiber

Special K Oats & Honey (Kellogg’s): 6% DV sodium, 8 g sugar, 3 g fiber

Special K Protein (Kellogg’s): 4% DV sodium, 7 g sugar, 3 g fiber

Special K Red Berries (Kellogg’s): 8% DV sodium, 9 g sugar, 3 g fiber

Special K Vanilla Almond (Kellogg’s): 7% DV sodium, 9 g sugar, 3 g fiber

Sprouted Amaranth Flakes (Health Valley): 8% DV sodium, 11 g sugar, 5 g fiber

Strawberry Fields (Kashi): 8% DV sodium, 11 g sugar, 3 g fiber

Sunbelt Simple Granola (Sunbelt Bakery): 6% DV sodium, 10 g sugar, 6 g fiber

Toasted Multigrain Crisps (Quaker): 9% DV sodium, 9 g sugar, 6 g fiber

Toasted Oatmeal Honey Nut Cereal (Quaker): 7% DV sodium, 12 g sugar, 3 g fiber

Toasted Wheat Bran (Kretschmer): 0% DV sodium, 0 g sugar, 7 g fiber

Total (General Mills): 6% DV sodium, 5 g sugar, 3 g fiber

Uncle Sam Original Whole Wheat & Flax Seed (Uncle Sam): 6% DV sodium, 0 g sugar, 10 g fiber

Uncle Sam Rye & Hemp (Uncle Sam): 4% DV sodium, 0 g sugar, 11 g fiber

Uncle Sam Skinner’s Raisin Bran (Uncle Sam): 5% DV sodium, 8 g sugar, 6 g fiber

Weetabix (Weetabix): 0% DV sodium, 2 g sugar, 4 g fiber

Weetabix Chocolate (Weetabix): 0% DV sodium, 8 g sugar, 5 g fiber

Weetabix Chocolate Spoonsize (Weetabix): 0% DV sodium, 6 g sugar, 4 g fiber

Weetabix Crunchy Bran (Weetabix): 0% DV sodium, 5 g sugar, 8 g fiber

Weetabix Crunchy Bran (Weetabix): 0% DV sodium, 5 g sugar, 8 g fiber

Weetabix Minis Caramel & Nut (Weetabix): 0% DV sodium, 8 g sugar, 4 g fiber

Weetabix Minis Chocolate Chip (Weetabix): 0% DV sodium, 9 g sugar, 4 g fiber

Weetabix Minis Fruit & Nut (Weetabix): 0% DV sodium, 9 g sugar, 4 g fiber

Weetabix Minis Strawberry (Weetabix): 0% DV sodium, 8 g sugar, 4 g fiber

Weetabix Organic (Weetabix): 0% DV sodium, 2 g sugar, 4 g fiber

Wheaties (General Mills): 8% sodium, 4 g sugar, 3 g fiber

Whole Hearts Original (Quaker): 7% sodium, 6 g sugar, 3 g fiber

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