Food
Food

Mornings can be stressful when you are getting the kids ready for school. Cereal is a quick and easy breakfast that can also be healthy if you buy the right kind.

It’s hard to mess up a bowl of cereal so it is also an excellent breakfast for independent kids that like to do things on their own. We want to help you pick one that tastes good and is good for them. There are a ton of popular cereals that are full of sugar and other harmful ingredients. It is essential to know what to look for, so your kids will have enough fuel to help them make it through their day.

The Mayo Clinic says that children that eat a healthy breakfast are more likely to meet the recommended amount of daily nutrients which will allow them to have better concentration during the day. They say that you should look for cereals that have at least 3 grams of fiber per serving. There should be little to no sugar or other sweeteners, and they should contain 160 calories or less.

You might be overwhelmed by the hundreds of cereals in your local grocery store, but this list will help you steer clear of the candy-like cereals and on to more healthy options. We looked specifically at calories, sugars, fiber, protein, and fat when picking the cereals on this list.

Check out our “Things to Consider” Section!

1. Magic Spoon Cereal 

magic spoon cereal review boxes

Magic Spoon was created by two friends that grew up eating cereals every morning when they were growing up. They wanted to make a cereal that had that same great taste of their favorite cereals without all the sugar, and they accomplished that. Your children will love these great flavors, and the best part is they won’t even notice that it is good for them. There are 12 grams of protein which is twice the amount of a single egg.

Magic Spoon cereal is the perfect addition for families that are on a keto diet. They do not have a cardboard taste like other gluten-free cereals. It is good and good for you. This cereal is also more filling than most other cereals, so it will give your children enough fuel to make it through their day.

what we love

  • They have 12 grams of complete protein per serving.
  • They are low in sugar and do not contain any cane sugar or corn syrup.
  • They are perfect for children that can’t eat gluten because they are entirely gluten-free.
  • There are only 3 grams of carbs in each serving size.
  • They come in four delicious flavors including fruity, frosted, cocoa, and cinnamon.

Nutrition Facts

  • Calories-110
  • Sugars- 3 grams
  • Fiber- 2 grams
  • Protein- 12 grams
  • Fat- 6 grams

Click here for pricing on MagicSpoon

2. Original General Mills Cheerios 

ca3531319baae441416b991eb89c10b2.500

It is hard to not like Cheerios. These toasted little circles are known for being heart-healthy, but they have lots of other health benefits as well. There is one gram of sugar in one cup. They are very low in saturated fat (0.5g), cholesterol (0mg) and are a good source of iron. They also have a good amount of fiber and minerals that kids need to grow big and strong.

Cheerios make a great snack with or without milk, which is perfect for toddlers. Adding milk is an excellent way to provide your kids with calcium and other nutrients to help strengthen their bones. They do not have much of a taste, but you can add your children’s favorite fruits to make them taste even better.

what we love

  • Your kids can enjoy them with or without milk.
  • They are very low in sugar.
  • They are high in fiber and minerals that are great for your kid’s health.
  • Cheerios are free of genetically modified ingredients.
  • They are gluten-free due to the elimination of cross contaminations between wheat and oats.

Nutrition Facts

  • Per 1 cup serving
  • Calories- 100
  • Sugars- 1 gram
  • Fiber- 3 grams
  • Protein- 3 grams
  • Fat- 2 grams

Cheerios is available for Amazon Prime customers with a quick two day shipping option!

3. Kellogg’s Rice Krispies Cereal

00834601 kellogg rice krispies cereal 12oz right facing 1

Who doesn’t love the snap, crackle, and pop of Rice Krispies? They are light and crisp and go great with berries and other fruits for added flavor. They are nutrient-rich and provide a low-calorie option for your kids to eat before they take on their day.

One cup contains 4 grams of sugar and no fat or cholesterol. One serving also contains almost half of the recommended amount of iron, which is a great way to make sure your kids have enough energy to make it to lunch. They are primarily made out of puffed rice, which gives them their crispy texture. The four main ingredients are rice, sugar, salt, and barley malt flavoring. Not all cereals are made out of ingredients that you have heard of so you can count that as a small victory.

what we love

  • They are small and easy to eat for young children.
  • They are even better when fresh fruit is added.
  • Everyone loves to hear the snap, crackle, and pop when milk is added.

Nutrition Facts

  • Per 1 ¼ serving
  • Calories – 130
  • Sugars – 4 grams
  • Fiber – 0.5 grams
  • Protein – 2 grams
  • Fat- 0 grams

Get some Rice Krispies from Amazon Prime Pantry!

4. Cascadian Farm Honey Oat Crunch 

cascadian farm organic honey oat crunch cereal

These golden flakes have a delicious honey taste. The best part is they are made with non-genetically modified ingredients that your kids will love. They are made with a blend of whole grain oats and organic corn and wheat flakes. Each bite has a delicious honey taste that your kids will love.

what we love

  • It is an organic cereal that contains no GMO ingredients.
  • They contain no high fructose corn syrup or artificial flavors.
  • It is organic with no GMOs.
  • This cereal has a great honey flavor.

Nutrition Facts

  • Per 1 ¼  cup
  • Calories- 250
  • Sugars- 9 grams
  • Fiber- 3 grams
  • Protein- 5 grams
  • Fat-2 grams

5. Kix Cereal

81pk7ArhSTL. SY355

General Mills made kix to impress moms and kids alike. Their motto is “Kid tested, mother approved.” Kids love this cereal because it tastes good, and moms love it because it is low in sugar and calories.

They have a unique, delicate puffed corn texture that your kids will love. They are a tasty snack for very young kids without milk. They have a very mild corn flavor but still manage to be sweet and enjoyable. One serving only contains 3 grams of sugar and only 110 calories.

what we love

  • Kix has a larger serving size than other cereals on this list.
  • There is a small amount of sugar added.
  • There are 3 grams of fiber in each bowl.
  • They have a lot of vitamins and minerals in each serving.

Nutrition Facts

  • Per 1 ¼ serving
  • Calories- 110
  • Sugars- 3 grams
  • Fiber- 3 grams
  • Protein- 2 grams
  • Fat- 1 gram

6. Kashi Heart to Heart Honey Toasted Oat Cereal

large b98320c4 8b95 4a5a a6d9 f224b1a7eb89

Kashi Heart to heart honey toasted cereal is a unique blend of honey toasted circles and small pieces of whole-grain oats in heart shapes. There is so much fiber and protein-packed in this cereal, and yet it is slightly sweet with a light honey flavor. The fiber is a great way to help make sure that your kids do not feel hungry until lunch.

This cereal was created to promote heart health, which is where it gets its name.  It is packed full of ingredients that reduce cholesterol. There are also natural antioxidants which support healthy arteries.

what we love

  • This cereal is packed full of ingredients that are good for the heart.
  • It is a unique blend of whole grain and honey toasted cereals that taste amazing.
  • Contains a good amount of fiber that will keep your kids feeling full until lunch.

Nutrition Facts

  • Per ¾ cup serving
  • Calories- 160
  • Sugars- 7 grams
  • Fiber- 7 grams
  • Protein- 5 grams
  • Fat- 1.5 grams

 7. Barbara’s Original Puffins

71uO6L7DLL. SL1008

Barbara’s Original Puffins are small crunchy squares of whole-grain goodness. They are high in fiber and are sure to boost your children’s energy levels to get their day started. They are made with natural ingredients, so you won’t find the preservatives and other artificial flavors that can be found in other cereals. They are not full of sugar but still manage to taste a little sweet.

what we love

  • This is completely vegan.
  • It tastes good with or without milk or other milk alternatives.
  • It is made with non-GMO products.
  • It is low fat and cholesterol-free.

Nutrition Facts

  • Per ¾ Cup Serving
  • Calories- 90
  • Sugars- 6 grams
  • Fiber- 6 grams
  • Protein- 2 grams
  • Fat- 1 gram

8. Whole Grain Total Cereal

2bb19cae018425a5b936ee212ae6cab8

Whole Grain Total Cereal is made by General Mills. It gets the name because it meets 100% of the US Department of Agriculture total allowance for at least 11 vitamins and minerals. It is made with whole-grain wheat flakes and has fewer calories and sugar than all the other total cereals. You can add your kid’s favorite fruits for added taste and nutritional value.

what we love

  • Meets 100 percent of the total vitamins and minerals recommended by the USDA.
  • Full of macronutrients.
  • One bowl contains whole grains.

Nutrition Facts

  • Calories – 100
  • Sugars – 5 grams
  • Fiber – 3 grams
  • Protein – 2 grams
  • Fat – 0.5 grams

9. Catalina Crunch Cinnamon Toast 

Cinnamon Toast Product Shot 1200x1200

Catalina crunch cinnamon toast cereal is a fantastic keto-friendly option to help get your kids mornings started right. It is non-GMO and gluten-free as well as being 100% vegan.  

Cataline is a healthy alternative for that other cinnamon toast brand cereal that is full of unnecessary sugars and other sweeteners. This brand was created by a cereal lover that was diagnosed with T1 diabetes when he turned 17, and instead of giving it up he created a brand that has 0 grams of sugar and other empty carbs that are harmful to his health.

what we love

  • This cereal contains 0 grams of sugar.
  • It is keto-friendly.
  • It is vegan-friendly.

Nutrition Facts

  • Per 3/8 cup
  • Calories – 90
  • Sugars – 0 grams
  • Fiber – 6 grams
  • Protein – 10 grams
  • Fat – 3.5 grams

10. Nature’s Path Organic Whole O’s 

Natures Path Whole Os Cereal US

Whole O’s are an excellent way for your kids to start their day because they are made up of a gluten-free blend of whole grain rice and corn which gives them a light and crunchy texture that other similar cereals don’t have. They have a sweet flavor that comes from pomegranate juice. Whole O’s are organic and contain products that are not genetically modified.

The recommended serving size is 1 ¼ cups, which more than some of the others on this list. Your kids will start their day off with a full stomach, and that is important to help them have enough energy to get through the day.

what we love

  • They have a sweet taste without the added sugar.
  • Whole O’s are certified as organic.
  • They contain non-genetically modified ingredients.

Nutrition Facts

  • Per 1 ¼ cup serving
  • Calories- 120
  • Sugars- 4 gram
  • Fiber- 3 grams
  • Protein- 2 grams
  • Fat- 1.5 grams

Things to Consider:

Why is breakfast the most important meal of the day for my child?

After your child has slept eight or more hours, naturally they may get up hungry, as do most folks. After all, the body has been in rest mode and has not required a “refueling.” But when breakfast time rolls around, everyone’s body needs to be replenished with nourishment… not just the kiddos!

What benefits does eating a healthy breakfast provide? With kids, in particular, they need a good breakfast to concentrate in school, sustain the energy level required to endure the physical activities of the day, as well as maintain a healthy body weight. Studies have shown that children who eat a healthy breakfast are more apt to overall eat healthier meals all of the time. 

How do manufacturers market their cereal to my kids? 

Do you take your kid grocery shopping with you? If you do, you’ve probably experienced your child having a breakdown over wanting a box of cereal that you know is not good for them. Kids are vulnerable to the marketing skills of companies that offer sugary cereals. They know what kids like, so they design their packaging with brightly colored animals or superhero images on the box to attract the little ones. Often, there is a hidden prize in the box to help entice the kids!

Other marketing strategies are in play as well. Have you ever noticed that “kid-focused” cereals are on their visual level in the grocery store aisle? Have you ever noticed that the brand’s cereal character’s eyes are looking down towards your child… making eye contact with them? Sounds creepy, doesn’t it? But it works, as children are attracted to that big floppy-eared rabbit seemingly calling their name… Buyer beware! Perhaps the lesson here is… always go grocery shopping by yourself! 

How can I get my child to try healthier cereal options? 

Well, let’s face it… The boring cereal boxes and organic looking cereal is not always the most appetizing of breakfasts, even for adults. As grown-ups, we know the right way to eat healthier, but kids just don’t know. That’s why we must set good examples for them. Don’t expect your child to eat Cheerios while you are eating Fruit Loops! 

Depending on your healthy cereal choice, you may choose to add fruits, such as strawberries, bananas, peaches, or blueberries to sweeten it up a little. Adding small amounts of honey, cinnamon, or unsweetened dried fruits may also spark their interest. Does your child like smoothies? If so, sprinkle some healthy cereal on top!

What are the ideal nutritional facts to look for when purchasing a healthy child’s cereal?

We want the best for our kids, so, how do you know what cereals are best… nutrition wise? There are several factors you should consider: 

  • Sugar Content: Needs to be 5 grams or less per serving
  • Fat Content: Should be 3 grams or less per serving
  • Fiber Content: Preferably 3 grams or more per serving

In addition, you should take note of the vitamins or minerals listed in the nutritional label. Look for Vitamin C & D, Calcium, and Folic Acid. And finally, remember that the ingredients list begins with the highest amount of content. Generally, if the first few ingredients begin with “Whole Wheat” or “Whole Grain,” it’s okay for your little one. And.. just one more point… you must pay attention to serving sizes. If the box says a serving size is one cup, filling a huge popcorn bowl to the rim defeats the purpose!