9 Types of Cereals, Ranked From Healthiest to Worst

Some shredded wheat contains the preservative butylated hydroxytoluene (BHT), which is approved in the United States but has been banned or restricted in some other countries. Studies in animals showed possible harm to the liver and kidneys, or BHT may be linked to cancer in the liver and lungs.

Wheaties uses mixed tocopherols as a preservative, a form of vitamin E that is considered safe.

3. Toasted Whole Wheat and Barley Nuggets

Grape Nuts and similar cereals are made of whole grain wheat and barley flour with malt and yeast. The dough is baked, broken up, and re-toasted.

Grape Nuts 1/2 cup serving:

• Fat: 1 g
• Protein: 6.5 g
• Fiber: 7.5 g
• Sodium: 269.7 mg
• Carbs: 46.7
• Sugar: 5.1 g

Grape Nuts does not contain preservatives or artificial ingredients, though it is considered “processed” because of the baking technique.

4. Whole Grain and Seed Cereals

Ready-to-eat cereals that contain both whole grains and seeds include Kashi Go Lean. Ingredients include red wheat, brown rice, barley, oats, rye, buckwheat, soy flakes, sesame seeds, and whole grain oats.

Kashi Go Lean 1 cup serving:

• Fat: 1.1 g
• Protein: 12.9 g
• Fiber: 10.9g
• Sodium: 92 mg
• Carbs: 34.9 g
• Sugar: 8.6 g

Kashi uses tocopherol as a preservative.

Ezekiel brand cereals can also contain both grains and seeds. The sprouted whole-grain variety has 16 g of protein and no preservatives, though it does have close to 400 mg of sodium per 1-cup serving.

5. Whole Grain Oats Ready-to-Eat Cereals

Cheerios and similar cereals are made of whole oats. It is generally healthy, but contains small amounts of salt, saturated fat, and sugar, and it’s lower in protein than some other choices.

Example: Cheerios 1 cup serving:

• Fat: 1.8 g (0.45 g saturated)
• Protein: 3.5 g
• Fiber: 2.8 g
• Sodium: 139 mg
• Carbs: 20.5
• Sugar: 1.3 g (less than 1 g added sugar)

Cheerios contains two additives which are generally recognized as safe: tripotassium phosphate and mixed tocopherols.

6. Sweetened Whole Wheat and Rice Cereals

Sweetened cereals are often highly or “ultra”processed. They tend to contain refined sugar and sodium and have fewer healthy nutrients.

Example: Cinnamon Toast Crunch 1 cup serving:

• Fat: 4.1 g
• Protein: 2.2 g
• Fiber: 2.7 g
• Sodium: 227 mg
• Carbs: 31.2 g carbs
• Sugar: 12.1 g added sugar

Added sugar can contribute to unhealthy weight gain and spike blood sugar. Preservatives include BHT and trisodium phosphate.

7. Sweetened Corn Flakes

Sweetened flakes made with milled corn are a popular cereal, but they are a less-healthy choice because of the added sugar and sodium. They often have less fiber than some other cereal choices.

Example: Kellogg’s Frosted Flakes 1 cup serving:

• Fat: 0.69 g fat
• Protein: 1.7 g
• Sodium: 198 mg
• Carbs: 34.5 g
• Fiber: 0.9 g
• Sugar: 13.9 g (13.7 g added sugar)

8. Sweetened Rice or Wheat Puffs

Puffed cereals are made in a way similar to popcorn. The grains are heated under pressure till they “pop.” Many of these cereals are considered highly processed and have added sugar and some unhealthy fats.

Example: Kellogg’s Honey Smacks 1 cup serving:

• Fat: 0.79 g
• Protein: 2.1 g
• Sodium: 51.1 mg
• Carbs: 31.9 g
• Fiber: 1. 8 g
• Sugar: 20.2 g (18 g added sugar)

9. Sweetened Corn and Oat Flour Crunch

Some ready-to-eat sweetened cereals may have less added sugar, but can be ultra-processed and contain additives and preservatives that may be harmful.

Example: Captain Crunch 1 cup serving:

• Fat: 1.57 g
• Protein: 1.17 g
• Carbs: 22.9 g
• Sodium: 202.2 mg
• Fiber: 0.68 g
• Sugar: 11.8 g

Sugar is listed as the second-highest ingredient by weight. Captain Crunch may contain palm oil, which is a saturated fat. It also has the synthetic dyes yellow 5 and yellow 6 and the preservative BHT.