cereal is easy breakfast food to eat when you don’t feel like doing something eggs and toast. Not only is it fast, but it also tastes great. While cereal can be delicious and nostalgic, it’s not always the best choice for your health. The problem with some cereals is that they are loaded with sugar, like Lucky Charms, Fruity Pebbles, Cookie Crisp to name a few. Here’s how to spot cereals made with the lowest quality ingredients.
“Sugar is the main culprit in breakfast cereals. Sugar should never be the first ingredient on the list,” says Danielle McAvoy, a culinary RD and the senior nutrition manager for food of the territory. “Another thing to avoid is cereals made with refined grains instead of whole grains, and those that contain artificial colors and flavors.”
With that in mind, here they are. nine of the worst cereals on grocery store shelves based on added sugar and artificial colors which you might want to stay away from on your next shopping spree.
per 1 cup (41 G): 160 calories, 2 g fat (0 g saturated), 170 mg sodium, 34 g carbs (2 g fiber, 11 g sugar), 3 g protein
Don’t let the fact that this cereal has fruit fool you into thinking it’s healthy. The second ingredient in this cereal, after corn, is sugar.” Skip buying cereals with dried fruit already added because sometimes these nuts they’re also made with added sugars, and they’re not just plain dried fruit,” says Koszyk. That said, it has less added sugar than many of the other cereals on this list and a little more fiber and protein production. It’s the least expensive option. unhealthy from this list.
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per 1 cup (41 G): 170 calories, 4.5 g fat (1 g saturated), 140 mg sodium, 32 g carbs (2 g fiber, 15 g sugar), 3 g protein
When it comes to added sugar in cereals, Sarah Koszyk, MA, RDNdietitian and co-founder of darling, recommends using this trick to limit your intake. “Follow the trick: ‘S’ as in ‘Sugar’ and ‘S’ as in ‘six’ or ‘seven’ and choose cereals with less than 6 or 7 grams of added sugar per serving.” This chocolate-flavored cereal it has more than double the sugar with 15 grams per serving. Although the sugar content may be high, it does not have any artificial colors, which makes it a little less harmful to your health.
per 1 cup (39 G): 150 calories, 1.5 g fat (0.5 g saturated), 210 mg sodium, 34 g carbs (2 g fiber, 13 g sugar), 2 g protein
While a bowl of apple shots can hit the spot from time to time, you’ll want to consider leaving it on the shelf during your next grocery shopping. With 26 percent of the daily recommended value of added sugars per serving, this cereal is one of the least healthy on this list. Also, it has a bunch of artificial colors including Yellow 6, Yellow 5, Red 40 and Blue 1.
per 1 cup (36 G): 140 calories, 1.5 g fat (0.5 g saturated), 230 mg sodium, 30 g carbs (2 g fiber, 12 g sugar), 2 g protein
A bowl of Lucky charms not so lucky after all when you consider nutrition. With 12 grams of added sugars and a plethora of artificial colors, you’ll want to think twice about this cereal. Now, it’s okay to eat your favorite sugary cereals once in a while, but try to balance them with other nutrient-rich foods. “Find ways to balance your breakfast and add nutrition to your meal,” says breanna woodsMS RDregistered dietitian for blogilates. “Adding things like nuts, seeds, shredded coconut, or fruit will add nutrients like fiber, healthy fats, and antioxidants.”
per 3/4 cup (37 G): 130 calories, 0 g fat (0.5 g saturated), 190 mg sodium, 33 g carbs (1 g fiber, 12 g sugar), 2 g protein
Woods points out ice cream flakes As a cereal, you’ll want to eat it in moderation, as it’s packed with added sugars—nearly a quarter of the recommended daily value. As Woods mentioned above, you may want to consider adding some fruit and nuts to this breakfast for extra nutritional value.
per 1 cup (36 G): 140 calories, 1.5 g fat (0 g saturated), 190 mg sodium, 31 g carbs (0 g fiber, 12 g sugar), 1 g protein
If you’re looking for a healthy cereal, you’ll want to stay away from fruity Pebbles, unless you want to consume rice, sugar, canola oil, and a bunch of artificial colors. On the ingredients label, you’ll find Red 40, Yellow 6, Yellow 5, Blue 1, and Blue 2. Plus, there’s a lot of sugar at 12 grams per serving. This cereal contains no fruit to speak of and instead gets its flavor from natural and artificial flavorings.
per 1 cup (37 G): 140 calories, 1.5 g fat (0 g saturated), 180 mg sodium, 31 g carbs (2 g fiber, 12 g sugar), 2 g protein
who does not want biscuits for breakfast? Well, you’ll want to think twice about buying a box of this cereal the next time you’re at the grocery store. While the added sugar content can be high at 12 grams, the first ingredient is whole grain corn, which McAvoy says to opt for when you can. In addition, this cereal has no artificial colors or flavors.
per 1 cup (37 G): 140 calories, 2 g fat (0 g saturated), 210 mg sodium, 30 g carbs (3 g fiber, 12 g sugar), 3 g protein
Honey Walnut Cheerios they may be “heart healthy,” but still fall short of our dietitians’ recommendation for added sugars at almost a quarter of the recommended daily value. That said, this cereal contains no artificial colors and has Soluble fiber which has been shown to lower cholesterol and lower blood sugar levels.
per 1 cup (36 G): 130 calories, 0.5 g fat (0 g saturated), 45 mg sodium, 32 g carbs (2 g fiber, 18 g sugar), 2 g protein
The American Heart Association, suggests an added sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams) for most adult women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men. But honey is better than sugar, right? Well honey smacks it has a whopping 18 grams of added sugar (36 percent of the recommended daily value) per serving, making it the least healthy on this list. Also, sugar is the second ingredient on the nutrition label, followed by glucose syrup and honey, so it’s safe to say that this cereal contains more pure sugar than honey.
