Cereals, unboxed: The healthiest breakfast cereals to eat each morning ranked by experts… and the ones to AVOID

Starting the day with a bowl of ‘healthy’ cereal seems like a no brainer – but many of the big brands’ claims of being high in fibre, packed with wholegrains and fortified with countless added vitamins and minerals hide an unpalatable truth.  

The reality is that their health credentials should be taken with a hefty pinch of salt – often quite literally. 

Nutritionists told the Daily Mail that many household favourites contain high amounts of the blood-pressure raising ingredient, as well as being laden with sugar, and containing very little protein or fibre.    ‘Cereal isn’t inherently “bad”,’ says Rhiannon Lambert, Leading nutritionist and best-selling author of The Fibre Formula.

‘It has developed a bit of a bad rep in recent years, often being dismissed in favour of eggs, porridge or yoghurt. But, the reality is more nuanced than this. 

‘Cereal is just an umbrella term that covers everything from highly refined sugar-rich products, to wholegrain, fibre-dense options. 

‘For many people, cereal remains a convenient, affordable and familiar breakfast. 

‘The problem isn’t cereal itself but which type of cereal with how much sugar it contains and what your pair it with. 

‘A bowl of cereal that’s largely refined grain and added sugar will have a very different effect compared to one built around whole grains and fibre.’

In 2025, a study by The Grocer found that Weetabix was the top selling cereal in the UK, totting up £173m in sales.

In second place were Quaker oats, with £122.5m spent on the porridge brand, third and fourth places held by Crunchy Nut cornflakes (£102m) and Cornflakes (£54.5m) respectively.

Fifth most popular was Coco Pops (£50.8m) and sixth was Special K (£49.3m), the two Kellogs brands switching places compared to 2024.

Also appearing in the top 20 were cereals typically associated with younger palates, including Krave, Shreddies and Rice Krispies. 

Ms Lambert adds that fortified cereals are also not necessarily as healthy as one might think, with added vitamins and minerals doing little to cancel out additives and even pushing us over our daily recommended intake first thing in the morning.

She also has some wariness about cereals labelled ‘healthy’ or ‘light’,. 

‘Some of these can still be relatively low in fibre and high in added sugar, which may not provide the sustained fullness many people expect,’ she says.

‘Diets consistently higher in added sugars and lower in fibre are associated with poorer blood sugar control, which is one of several factors linked to an increased risk of conditions such as type 2 diabetes.’ 

That being said, from a gut health perspective, cereal can be a great way to introduce a vast array of grains and fibres, which feed different bacteria, boosting diversity and overall gut health. 

Lambert added: ‘Rather than removing cereal entirely, a more helpful approach is learning how to tell the difference between the different types and knowing what to look for when it comes to ingredient lists.’ 

With this in mind, we asked some of the country’s leading nutritionists to walk us down the cereal aisle, pointing out those which really deserve the title breakfast of champions… 

Shredded Wheat 

Perhaps unsurprisingly, Shredded Wheat comes out on top when it comes to high fibre and protein content, and low added sugar. 

With just 0.3g of sugar and an impressive 6.3g of fibre and 5.5g of protein per serving, the cereal is pretty hard to beat. 

The average adult should be aiming to eat around 30g of fibre a day – to help lower the risk of heart disease, stroke and bowel cancer – with just two biscuits of Shredded Wheat providing over 20 per cent of an adult’s daily recommended amount. 

‘It’s not fortified but naturally provides iron, magnesium, and zinc from the wholegrain,’ Pediatric dietician, Emma Shafqat, added.

‘Its low sugar and high fibre profile make it one of the best cereal choices nutritionally, particularly when paired with milk or yoghurt for added protein.’ 

• Calories: 161kcal
• Sugar: 0.3g
• Fibre: 6.3g
• Protein: 5.5g 

Weetabix: Original

Weetabix is another good nutrient-dense option when it comes to breakfast – provided you pick the right type, nutritionists say. 

With just 1.6g of sugar, Weetabix original are a good low-sugar option, compared to some other cereals available, whilst fairly high in fibre, supporting digestive health and promoting feelings of fullness. 

‘Weetabix are also fortified with iron and B vitamins, including folic acid, thiamin, riboflavin, and niacin,’ Shafqat explains, ‘contributing to daily micronutrient intake.’ 

Micronutrients perform a range of functions, including enabling the body to produce enzymes, hormones and other substances needed for normal growth and development – making Weetabix a great breakfast choice. 

However, the otherwise faultless cereal does contain malted barley extract – which is considered a flavour enhancer, classifying the cereal as an ultra-processed food.  

• Calories: 136Kcal 
• Sugar: 1.6g 
• Fibre: 3.8g 
• Protein: 4.5g 

Weetabix: The Chocolate One 

That is Weetabix, original. Weetabix Chocolate contains almost 8g of sugar per serving – over a quarter of an adult’s daily recommended amount. 

Eating a breakfast high in free sugars can result in blood sugar spikes and crashes, making it harder to focus throughout the morning and contribute to hunger pangs, Lambert says.

‘But, the flavoured ones can still be enjoyed in moderation. One of the cereal’s strengths is how well it works as a foundation – adding fruit, nuts, seeds or yogurt can turn it into a more balanced, satisfying breakfast,’ the nutritionist says. 

‘These additions help slow digestion, improve fullness and reduce the likelihood of a rapid energy fip later in the morning.’  

• Calories: 165kcal
• Sugar: 7.7g
• Fibre: 4.5g
• Protein: 4.5g

Shreddies 

They may be ‘knitted by nannies’, but shape alone is a good indicator of how processed this cereal is, nutritionists agree. 

Unfrosted Shreddies are the best choice here, but even the classic ones contain a whopping 5g of sugar per bowl. 

•  Calories: 146Kcal
• Sugar: 5g
• Fibre: 4.8g
• Protein: 4.3g

Special K 

The relatively high sugar content of Kellogg’s Special K original breakfast cereal may take some customers by surprise given its healthier marketing slant. 

The refined cereal, made primarily from rice and wheat, cannot really be redeemed by its fibre content either, Shafqat says. 

‘Rather, its main nutritional strength is fortification: ‘Special K is enriched with iron and a wide range of B vitamins, including folic acid, thiamin, riboflavin, and niacin.’  

• Calories: 118Kcal 
• Sugar: 4.5g 
• Fibre: 1.8g 
• Protein: 2.4g

All Bran

All Bran is often the highest fibre option on the shelf, and can be a useful option for people looking to increase their daily fibre intake, Lambert says. 

‘Some individuals might find the cereal quite quite filling, though introducing higher-bran cereals gradually can be helpful for digestive comfort.’ 

Whilst this cereal is healthier for your digestion and your heart than lower-fibre options, they can have added sugar and/or salt, so it’s worth checking the ingredient list before filling up on the malted flakes. 

• Calories: 134Kcal 
• Sugar: 7.2g 
• Fibre: 11g 
• Protein: 5.6g

Frosties 

With a whopping 9g of sugar per serving, most of us will be able to feel the sugar penetrating into our teeth after the first few mouthfuls. 

Despite being slightly higher in fibre and protein than some other sweetened cereals, this is unlikely to be enough to level out blood sugar levels, leaving you feel hungry by mid-morning. 

• Calories: 148Kcal 
• Sugar: 8.9g 
• Fibre: 3.7g 
• Protein: 3.8g

Cheerios 

The multigrain hoops sit somewhere in the middle when it comes to the best cereals for our health. 

With less sugar than some of the ‘healthy’ options, and a respectable 3g of protein and fibre per serving they’re a good place to start when switching up your breakfast cereal, Lambert says. 

However, they do contain palm oil, which has been linked with elevated cholesterol levels. 

• Calories: 113Kcal 
• Sugar: 5.3g 
• Fibre: 2.9g 
• Protein: 3g

Fruit and Fibre 

For a cereal that boasts high fibre, 3.6g per serving is not a lot, especially given that it contains more sugar than Krave’s moreish chocolatey pillows. 

Shafqat said: ‘This may surprise people as it is often marketed as a healthier option – but it packs in a lot of sugar, most of which comes from a mix of added sugar and naturally occurring sugars in dried fruit.’ 

• Calories: 152Kcal 
• Sugar: 9.6g 
• Fibre: 3.6g 
• Protein: 3.2g

Rude Health Spelt Flakes 

There’s nothing even vaguely ultra-processed when it comes to Rude Health’s Spelt Flakes ingredient list. 

However, the official portion size of just 35g – which is less than 4 tablespoons – makes it more of a base to by added to, than a cereal in its own right, Lambert cautions. 

She said: ‘Relatively light in texture, the spelt flakes work well as a base when combined with fruit, nut butters, or yoghurt to boost fibre and fullness.’ 

But, again, consumers run the risk of being blinded by the company’s so-called health halo, if they’re not careful Shafqat suggests. 

‘Unlike many mainstream cereals, they are not fortified, meaning they provide fewer added vitamins and minerals like vitamin B – which is essential for converting food into energy. 

‘This means they may be less nutritionally supportive for children or individuals with higher iron requirements unless paired with other nutrient-rich foods.’

•  Calories: 126Kcal 
• Sugar: 0.2g
• Fibre: 3.1g
• Protein: 4.2g 

Krave 

Predictably sugary and low on the good stuff, with just over 1g of fibre per serving, Krave is best positioned as an occasional cereal treat rather than part of a daily routine. 

Thanks to its chocolatey filling, Krave is also higher in fat than the classic plain cereals like Cornflakes or Rice Krispies, brining more fat than fibre to your bowl. 

• Calories: 136 Kcal
• Sugar: 7.5g 
• Fibre: 1.1g
• Protein: 2.1g 

Coco pops 

Less sugary than Krave but with an equally low fibre content, due to the refined rice bases, coco pops are again best enjoyed as a treat, and are not a nutritionally balanced breakfast choice, nutritionists say. 

The childhood favourite also contains malt extract and flavourings, placing the cereal in the ultra-processed category.  

• Calories: 116Kcal 
• Sugar: 5.1g 
• Fibre: 1.1g 
• Protein: 1.9g