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!

CerealServingFiberInsoluble/ solubleCaloriesSugarFatSodium
FiberOne Bran Cereal, General Mills1/2 Cup14g13g insol/1g sol600g1g130mg
AllBran, Kellogg’s1/2 Cup10g9g insol/1g sol806g1g80mg
Uncle Sam’s1 Cup10g8g insol/2g sol1901g5g135mg
Golenflax,Health Valley3/4 Cup 10g7g insol/3g sol282 4g4g47mg
High Fiber Cereal, Trader Joe’s2/3 Cup9g8.5g insol/.5g sol906g1g70mg
Shredded Wheat ‘N Bran, Post1 1/4 Cup8g7g insol/1g sol2004g1g0mg
100% Bran, Post1/3 Cup8g7g insol/1g sol807g0.5g120mg
Organic Grain Shop, Barbara’s2/3 Cup8g7g insol/1g sol905g1g110mg
To Good Friends, Kashi3/4 Cup7g6.5g insol/.5g sol906g1g70mg
Raisin Bran, Kellogg’s1 Cup7g6g insol/1g sol19019g1.5g350mg
Cracklin’ Oat Bran, Kellogg’s3/4 Cup6g5g insol/1g sol20015g7g (2g sat)140mg
Shredded Wheat, Post1 Cup6g5g insol/1g sol1700g1g0mg
Oat Bran, Quaker1 ¼ Cup6g4g insol/2g sol2109g3g210mg
Oat Bran Hot Cereal, Hodgson Mill3/4C cooked6g3g insol/3g sol1200g3g (1g sat) 
Complete Wheat bran, Kellogg’s 3/4 Cup5g4g insol/1g sol905g0.5g210mg
Grapenuts, Post1/2 Cup5g4g insol/1g sol2106g1g340mg
Wheat Chex, General Mills1 Cup5g4g insol/1g sol1805g1g420mg
Wheatena, hot cereal1/3 Cup5g4g insol/1g sol16001g0mg
Shredded Oats, Babara’s1 ¼ Cup5g3g insol/2g sol21010g3g (.5g sat)10mg
Puffin low fat high fiber, Barbara’s3/4 Cup5g6g insol/0g sol905g1g190mg
100% Natural Granola Oats-n-Honey, Quaker1/2 Cup4g3g insol/1g sol220139g (4g sat)25mg
Oatmeal Crisp, General Mills1 Cup4g3g insol/1g sol21019g2g250mg
Toasted Oatmeal, Quaker1 Cup4g3g insol/1g sol19012g2.5g220mg
Weetabix, Weetabix Co., Inc.2 biscuits4g 120 2g1g 130mg
Medley, Kashi3/4 Cup4g2.75g insol/1.25 sol1557g1.33g80mg
Old-fashioned Oatmeal, Quaker3/4 C cooked4g2g insol/2g sol1500g3g0mg
Toasted Oatmeal Squares, Quaker1 Cup4g2g insol/2g sol2109g2.5g270mg
Grapenut flakes, Post3/4 Cup3g 2.5g insol/.5g sol1104g1g125mg
Cheerios, General Mills1 Cup3g2g insol/1g sol1100g1g280mg
Low Fat Granola, Kellogg’s1/2 Cup3g2g insol/1g sol19014g3g120mg
Organic Goldenflax, Trader Joe’s3/4 Cup3g2g insol/1g sol1909g 3g80mg
Organic Oat Bran O’s, Health Valley1 Cup 3g2g insol/1g sol1334g1.5g120mg
Puffed Kashi, Kashi1 Cup2.5g2ginsol/.5g sol700g0.5g0mg
Smart Start, Kellogg’s1 Cup2.5g2g insol/.5g sol18015g0.5g280mg
Wheaties, General Mills1 Cup 2.5g1.5g insol/1g sol1104g1g220mg
Multigrain Cheerios, General Mills1 Cup2g1.5g insol/.5g sol1106g1g200mg
Wheat Germ, Kretschmer2 tbsp2g1.5g insol/.5g sol501g1g0mg
Cornflakes, Kellogg’s1 Cup1g0g1002g0g200mg
Special K, Kellogg’s1 Cup 1g0g1104g0g220mg
Rice Crispies, Kellogg’s1-1/4 Cup0g0g1203g0g320mg



Please see your primary care physician and/or cardiologist before making any significant changes in your behavior or diet.