The average American consumes approximately 10 to 14 pounds of cereal annually, making it a popular breakfast choice. However, a registered dietitian has identified significant variations in the nutritional quality of cereals available on grocery store shelves.
Nicolette Pace, founder of NutriSource, evaluated several popular cereals, assigning scores based on factors including sugar content, ingredients, and nutritional value. Her analysis points to significant differences, with some cereals lauded for their whole grains and fiber, while others are criticized for artificial additives and high sugar levels.
Cereals at the top of Pace's recommended list include Post Grape-Nuts, which received a score of 95/100. Pace noted its purity, with ingredients primarily consisting of whole grain wheat flour and malted barley flour, and containing no added sugar, artificial colors, or BHT. She highlighted its fiber content and density as key benefits, suggesting it forms a nutritious base when paired with milk or yogurt and fruit. Kashi GO Protein & Fiber Cereal Original followed, scoring 85/100, praised for its blend of whole grains, soy protein, and fiber, though Pace noted the presence of added sugars.
Mid-tier cereals such as Kellogg's Raisin Bran and Kellogg's Corn Flakes received scores of 75/100. Raisin Bran was commended for its fiber content and the satiety provided by whole wheat and raisins, despite added sugar. Corn Flakes was recognized for its relative simplicity and lack of artificial additives, though noted for its processed nature and low fiber.
General Mills Original Cheerios and Kellogg's Frosted Flakes both scored 65/100. Cheerios was noted for its whole grain oats and low added sugar, but Pace pointed out the presence of corn starch as a filler and its high glycemic mechanics due to puffing. Frosted Flakes, despite a lower glycemic index than expected due to its sugar coating, was criticized for its 12 grams of added sugar per serving and lack of fiber.
Kellogg's Special K and Kellogg's Frosted Mini Wheats Bite Size Cereal also received a score of 60/100 and 65/100 respectively. Special K was noted for its multigrain blend but criticized for BHT and rapidly absorbed sugars. Frosted Mini Wheats was recognized for its whole grain wheat and fiber but penalized for a thick sugar coating and BHT. Kellogg's Raisin Krispies Cereal scored 70/100, described as a relatively pure and benign option with limited fillers, though lacking significant fiber.
At the lower end of the spectrum, Kellogg's Fruit Loops was identified as a significant concern, receiving a score of 10/100. Pace cited its cocktail of artificial colors (Red 40, Yellow 5, Blue 1, Yellow 6), BHT, and hydrogenated vegetable oils, calling it a "worst offender" with "no nutritional value." She noted that while some artificial colors may be available in other regions, they persist in this American product. The cereal's ingredients also include modified food starch, which Pace identified as a filler rather than a nutrient source.