The best breakfast cereals for your diet
Although regular oatmeal is a great cereal choice in the morning, there’s not always time to cook. Here are some of the best cereal options for Canadian dieters
Blueberry Pomegranate Ancient Grains
Post’s Blueberry Pomegranate Ancient Grains has a delicious fruity taste, and the large-sized flakes give it great bite.
Per serving (54 g): 190 calories, 2.5 g fat (0.3 g saturated fat), 210 mg sodium, 9 g fibre, 14 g sugars, 4 g protein
Super High Fibre Museli
Super High Fibre Museli, Dorset Cereals
The coconut slices are delicious, and this cereal has a nice, toasty taste. There’s no added sugar, but it has plenty of sweet fruit.
Per serving (60 g): 220 calories, 6 g fat (3 g saturated fat), 20 mg sodium, 5 g fibre, 17 g sugars, 5 g protein
All-Bran Bran Buds
Kellogg’s All-Bran Bran Buds has a substantial amount of fibre in a 1/3-cup serving. Add some fresh blueberries for an antioxidant punch.
Per serving (30 g): 80 calories, 1 g fat (0 g saturated fat), 210 mg sodium, 13 g fibre, 8 g sugars, 3 g protein
Quaker Oatmeal Squares are great if you love oats but can’t be bothered making hot oatmeal. They’re crispy, yet have a light-and-airy bite.
Per serving (56 g): 210 calories, 2.5 g fat (0.5 g saturated fat), 190 mg sodium, 5 g fibre, 9 g sugars, 6 g protein
Pumpkin Flax Plus Granola
Pumpkin Flax Plus Granola, Nature’s Path Organic
The granola base is tasty, but what makes this cereal so good are the pumpkin “pepitas” and flaxseeds-both sources of omega-3s.
Per serving (55 g): 260 calories, 10 g fat (1.6 g saturated fat), 45 mg sodium, 5 g fibre, 10 g sugars, 6 g protein
Rice Chex, General Mills
This gluten-free option has a light bite, yet stays crunchy in milk and has a good flavour. And though it has some added sugar, it doesn’t taste very sweet.
Per serving (27 g): 100 calories, 0 g fat, 240 mg sodium, 1 g fibre, 2 g sugars, 2 g protein
Toasted Berry Crisp Cereal
Toasted Berry Crisp Cereal, Kashi
Thanks in part to the soy bits, this has 9 g of protein in 3/4 cup-about the same as a similar amount of black beans. The berry sweetness is nice, and this is very crunchy!
Per serving (51 g): 180 calories, 3.5 g fat (0 g saturated fat), 125 mg sodium, 8 g fibre, 10 g sugars, 9 g protein
Multigrain Flakes with Almonds
Multigrain Flakes with Almonds, Compliments Balance
Light and tasty at only 120 calories per 3/4 cup serving (170 calories with 1/2 cup 1% milk), and the almond flakes provide a refreshing crunch.
Per serving (30 g): 120 calories, 2 g fat (0 g saturated fat), 90 mg sodium, 4 g fibre, 7 g sugars, 3 g protein
Ancient Grains, President’s Choice Organics
Made with organic kamut flour, wheat bran, barley flour and quinoa, among other ingredients, this crunchy, tasty cereal delivers 12 percent of the daily value of fibre. Its sweetness comes from organic honey.
Per serving (30 g): 120 calories, 0.5 g fat (0 g saturated fat), 60 mg sodium, 3 g fibre, 3 g sugars, 4 g protein
Oatmeal Crisp & Almonds
Oatmeal Crisp & Almonds, General Mills
Although this cereal has added sugars, it also contains lots of vitamins, including 50 percent of your daily value of iron.
Per serving (60 g): 230 calories, 4 g fat (0.5 g saturated fat), 125 mg sodium, 5 g fibre, 16 g sugars, 6 g protein
Wheat Squares, President’s Choice Organics
A great-tasting cereal that’s rich in protein at 6 g per 1 1/4 cup serving, supplying 24 percent of your daily fibre needs.
Per serving (55 g): 220 calories, 1 g fat (0.2 g saturated fat), 330 mg sodium, 6 g fibre, 9 g sugars, 6 g protein
Flax & Fibre Granola Cereal
Flax & Fibre Granola Cereal, Compliments Balance
Crunchy and sweet, this cereal delivers 10 g of protein, or 20 percent of your daily recommended intake.
Per serving (55 g): 220 calories, 3 g fat (0.5 g saturated fat), 135 mg sodium, 4 g fibre, 10 g sugars, 10 g protein