How does your cereal rate?

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Breakfast Cereals can be a great way to start your day. Read the ingredients and look at the total grams of fiber, calories, fat and sugar. The healthiest way to sweeten your cereal is to add dried or fresh fruit to an unsweetened, whole grain cereal. Look at the total grams of fiber. Many cereals now show the grams of insoluble and soluble fiber.

  • Insoluble fiber(a.k.a. the intestinal scrub brush) helps in managing constipation, hemorrhoids and may help to prevent some cancers. Whole grain, whole-wheat flour, and wheat bran indicate the cereal has insoluble fiber.
  • Soluble fiber helps prevent and slow the progression of heart disease and diabetes. Oats, barley, quinoa, dried fruit, nuts, soy and ground flax seed indicate the cereal has soluble fiber.

With the variety of cereals available, you will find a fiber and nutrient rich cereal that satisfies your taste buds! ENJOY!

Cereal Serving Fiber Insoluble/ soluble Calories Sugar Fat Sodium
FiberOne Bran Cereal, General Mills 1/2 Cup 14g 13g insol/1g sol 60 0g 1g 130mg
AllBran, Kellogg’s 1/2 Cup 10g 9g insol/1g sol 80 6g 1g 80mg
Uncle Sam’s 1 Cup 10g 8g insol/2g sol 190 1g 5g 135mg
Golenflax,Health Valley 3/4 Cup 10g 7g insol/3g sol 282 4g 4g 47mg
High Fiber Cereal, Trader Joe’s 2/3 Cup 9g 8.5g insol/.5g sol 90 6g 1g 70mg
Shredded Wheat ‘N Bran, Post 1 1/4 Cup 8g 7g insol/1g sol 200 4g 1g 0mg
100% Bran, Post 1/3 Cup 8g 7g insol/1g sol 80 7g 0.5g 120mg
Organic Grain Shop, Barbara’s 2/3 Cup 8g 7g insol/1g sol 90 5g 1g 110mg
To Good Friends, Kashi 3/4 Cup 7g 6.5g insol/.5g sol 90 6g 1g 70mg
Raisin Bran, Kellogg’s 1 Cup 7g 6g insol/1g sol 190 19g 1.5g 350mg
Cracklin’ Oat Bran, Kellogg’s 3/4 Cup 6g 5g insol/1g sol 200 15g 7g(2g sat) 140mg
Shredded Wheat, Post 1 Cup 6g 5g insol/1g sol 170 0g 1g 0mg
Oat Bran, Quaker 1 ¼ Cup 6g 4g insol/2g sol 210 9g 3g 210mg
Oat Bran Hot Cereal, Hodgson Mill 3/4C cooked 6g 3g insol/3g sol 120 0g 3g (1g sat)  
Complete Wheat bran, Kellogg’s 3/4 Cup 5g 4g insol/1g sol 90 5g 0.5g 210mg
Grapenuts, Post 1/2 Cup 5g 4g insol/1g sol 210 6g 1g 340mg
Wheat Chex, General Mills 1 Cup 5g 4g insol/1g sol 180 5g 1g 420mg
Wheatena, hot cereal 1/3 Cup 5g 4g insol/1g sol 160 0 1g 0mg
Shredded Oats, Babara’s 1 ¼ Cup 5g 3g insol/2g sol 210 10g 3g (.5g sat) 10mg
Puffin low fat high fiber, Barbara’s 3/4 Cup 5g 6g insol/0g sol 90 5g 1g 190mg
100% Natural Granola Oats-n-Honey, Quaker 1/2 Cup 4g 3g insol/1g sol 220 13 9g (4g sat) 25mg
Oatmeal Crisp, General Mills 1 Cup 4g 3g insol/1g sol 210 19g 2g 250mg
Toasted Oatmeal, Quaker 1 Cup 4g 3g insol/1g sol 190 12g 2.5g 220mg
Weetabix, Weetabix Co., Inc. 2 biscuits 4g   120 2g 1g 130mg
Medley, Kashi 3/4 Cup 4g 2.75g insol/1.25 sol 155 7g 1.33g 80mg
Old-fashioned Oatmeal, Quaker 3/4 C cooked 4g 2g insol/2g sol 150 0g 3g 0mg
Toasted Oatmeal Squares, Quaker 1 Cup 4g 2g insol/2g sol 210 9g 2.5g 270mg
Grapenut flakes, Post 3/4 Cup 3g 2.5g insol/.5g sol 110 4g 1g 125mg
Cheerios, General Mills 1 Cup 3g 2g insol/1g sol 110 0g 1g 280mg
Low Fat Granola, Kellogg’s 1/2 Cup 3g 2g insol/1g sol 190 14g 3g 120mg
Organic Goldenflax, Trader Joe’s 3/4 Cup 3g 2g insol/1g sol 190 9g 3g 80mg
Organic Oat Bran O’s, Health Valley 1 Cup 3g 2g insol/1g sol 133 4g 1.5g 120mg
Puffed Kashi, Kashi 1 Cup 2.5g 2ginsol/.5g sol 70 0g 0.5g 0mg
Smart Start, Kellogg’s 1 Cup 2.5g 2g insol/.5g sol 180 15g 0.5g 280mg
Wheaties, General Mills 1 Cup 2.5g 1.5g insol/1g sol 110 4g 1g 220mg
Multigrain Cheerios, General Mills 1 Cup 2g 1.5g insol/.5g sol 110 6g 1g 200mg
Wheat Germ, Kretschmer 2 tbsp 2g 1.5g insol/.5g sol 50 1g 1g 0mg
Cornflakes, Kellogg’s 1 Cup 1g 0g 100 2g 0g 200mg
Special K, Kellogg’s 1 Cup 1g 0g 110 4g 0g 220mg
Rice Crispies, Kellogg’s 1-1/4 Cup 0g 0g 120 3g 0g 320mg