High Fiber Cereal Showdown: Comparing the Most Popular Brands

According to the Dietary Guidelines for Americans, a majority of women (90%) and men (97%) fail to consume the recommended amount of fiber every day. Consuming high-fiber cereal can help you increase your daily fiber intake significantly. (1)

In this article, we are going to look at high-fiber cereal products and what makes them a great choice or not a great choice.

What is a high-fiber cereal?

According to the Food and Drug Administration’s (FDA) Food Labeling Guide, a cereal labeled as “High In” or “Excellent Source Of” fiber must contain at least 20 percent of the Daily Value for fiber.

For reference, the FDA and USDA use the following guidelines to determine if an ingredient or product is considered low, high, or a good source of a specific nutrient. 

  • 5% DV or less of a nutrient per serving is considered low.
  • 20% DV or more of a nutrient per serving is considered high.
  • 10 to 19% of the Daily Value of a particular vitamin or nutrient per serving. 

In order for a cereal to be considered high in fiber, it must provide 20% or more of the daily recommended intake for fiber. The Daily Recommended Intake of fiber for adults is 28 grams. (2)

What cereals are highest in fiber?

Some of the cereals that are highest in fiber include Fiber One Original (18 g), Bran Buds (17 g), and Smart Bran (17 g). Each cereal listed provides more than 55% of the recommended daily intake of fiber. 

Consuming more than double the % Daily Value (High in -20%) for a single serving of one ingredient should be done with caution and under medical supervision or instruction. Eating more than half of the fiber you need each day in one sitting can lead to bloating, gas, cramps, and constipation. 

The symptoms of eating too much fiber are painful and uncomfortable, and as a dietitian and nutrition nerd, I can tell you from experience that this is the case. On several occasions, I have added too many fiber-containing ingredients to my recipes and meal prep. Not releasing until halfway through Monday; why I can’t seem to stop farting.

List of 47 high-fiber cereals

This list includes 47 high-fiber bowls of cereal, serving sizes, total fiber, % Daily Value, calories, added sugar, and soluble and insoluble fiber content. In addition, we will talk about each high-fiber cereal in terms of if it’s healthy. 

1. Fiber One Original (General Mills)

Fiber one, high fiber cereal.
Serving size:2/3 cup (42 g) 
Total fiber per serving:18 g
% Daily Value: 65%
Soluble:1 g
Insoluble:17 g
Calories per serving:114
Added sugar:0 g

Is General Mill’s Fiber One Original Healthy?

As a dietitian, I wouldn’t recommend Fiber One as the first choice for breakfast because even though it’s low in fat and has no added sugar, it contains 18g of fiber, which can be a lot for someone who isn’t used to eating enough fiber and may cause digestive issues.

2. Bran Buds (Kellogg’s)

Bran Buds (Kellogg's) All bran fiber cereal
Serving size:1/2 cup (45 g)
Total fiber per serving:17 g
% Daily Value: 61%
Soluble:5 g
Insoluble:12 g
Calories per serving:120
Added sugar:12 g

Is Kellogg’s Brand Buds Healthy?

Kellogg’s Brand Buds provide 65% of the available daily fiber intake. With a population that does not consume enough fiber, having a bowl of Brand Buds may cause digestive issues. In addition to the extremely high fiber, Brand Buds also provide 12 grams of added sugar which is 1/2 of the recommended limit of 24 grams daily.

3. Smart Bran (Nature’s Path)

Serving size:3/4 cup (40 g) 
Total fiber per serving:17 g
% Daily Value: 62%
Soluble:NA 
Insoluble:NA 
Calories per serving:110
Added sugar:8 g

Is Nature’s Path Smart Bran healthy?

Nature’s Path Smart Bran is similar to the Brand Buds, and Fiber One Original has 17 grams of fiber per serving, 62% of the Daily Value. Eating that volume of fiber in one sitting may pose some challenges, especially if you are not used to eating the minimum requirements. Smart Bran also has 8 grams of added sugar which is more than half the daily recommended limit.

4. Barbara’s Bakery High Fiber Medley

Serving size:1 cup (55 g) 
Total fiber per serving:14 g
% Daily Value: 56%
Soluble:1 g
Insoluble:13 g
Calories per serving:180
Added sugar:8 g

Is Barbara’s Bakery High Fiber Medley healthy?

Barbara’s Bakery High Fiber Medley has 14 grams of fiber and 8 grams of added sugar. The High Fiber Medley provides 62% of the daily value of fiber and about 33% of the daily value of sugar. It is a healthier option than the other cereals as it contains lower fiber and sugar levels; however, it may still be hard to digest for those not used to high-fiber meals.

5. Kashi Go (Kashi)

Serving size:1 1/4 cup (58 g) 
Total fiber per serving:13 g
% Daily Value: 46%
Soluble:2 g
Insoluble:11 g
Calories per serving:180
Added sugar:8 g

Is Kashi Go healthy?

Kashi GO provides 13 grams of fiber, 52% of the daily value. It also has 8 grams of added sugar, just over 30% of the daily recommended limit. Again, consuming more than 50% of your daily fiber requirements may still be hard to digest for those not used to high-fiber meals.

6. Kashi GOLEAN (Kashi)

Kashi(Kashi) high fiber cereal
Serving size:1 1/4 cup (58 g) 
Total fiber per serving:13 g
% Daily Value: 52%
Soluble:1 g
Insoluble:12 g
Calories per serving:180
Added sugar:8 g

Is Kashi GOLEAN healthy?

Kashi GOLEAN provides 13 grams of fiber, 52% of the daily value. It also has 8 grams of added sugar, just over 30% of the daily recommended limit. Again, consuming more than 50% of your daily fiber requirements may still be hard to digest for those not used to high-fiber meals.

7. All-Bran (Kellogg’s)

All-Bran (Kellogg's) high fiber cereal
Serving size:2/3 cup (41 g) 
Total fiber per serving:12 g
% Daily Value: 48%
Soluble:3 g
Insoluble:9 g
Calories per serving:120
Added sugar:8 g

Is Kellogg’s All Bran healthy?

Kellogg’s All-Bran contains 12 grams of dietary fiber per serving, providing 48% of the Daily Value (DV). However, it also has 8 grams of added sugar and 120 calories per serving, making it a high source of dietary fiber with a significant amount of sugar. As a dietitian, I do not recommend All-Bran due to its high fiber content and added sugar.

8. Uncle Sam Cereal (Attune Foods)

Serving size:3/4 cup (55 g) 
Total fiber per serving:10 g
% Daily Value: 40%
Soluble:2 g
Insoluble:8 g
Calories per serving:190
Added sugar:0 g

Is Uncle Sam’s Cereal healthy?

Uncle Sam’s Cereal has 10 grams of fiber per serving, with zero added sugar. With 10 grams of fiber, a serving of Uncle Sams’s Cereal provides 40% of the recommended intake. While this cereal has no added sugar and provides 40% of your fiber requirements, it may still be difficult to digest for those not used to high-fiber meals.

9. Cascadian Farm Hearty Morning

Cascadian Farm Hearty Morning high fiber cereal
Serving size:1 cup (64 g) 
Total fiber per serving:10 g
% Daily Value: 40%
Soluble:NA
Insoluble:NA
Calories per serving:220
Added sugar:10 g

Is Cascadian Farm Hearty Morning healthy?

Cascadian Farm Hearty Morning has 10 grams of fiber, 10 grams of added sugar, and 220 calories per serving. It provides 40% of your fiber and 42% of your daily sugar limit. Both of which are relatively high to be considered “healthy.”

10. Fiber One 80 Calories, Honey Squares (General Mills)

Serving size:2/3 cup (30 g) 
Total fiber per serving:10 g
% Daily Value: 40%
Soluble:NA 
Insoluble:NA 
Calories per serving:80
Added sugar:3 g

Is Fiber One 80 Calories healthy?

Fiber One 80 Calories has 40 grams of fiber, 3 grams of added sugar, and 80 calories per serving. Providing 40% of the recommended fiber intake, 13% of the added sugar limit, and is a lower-calorie option. Fiber One is a high-fiber cereal with moderate added sugar, which I consider a healthy choice.

11. GoLean Crunch!

Serving size:3/4 cup (53 g) 
Total fiber per serving:9 g
% Daily Value: 34%
Soluble:6 g
Insoluble:3 g
Calories per serving:190
Added sugar:11 g

Is Kashi GOLEAN Crunch Cereal Healthy?

Kashi GOLEAN Crunch Cereal has 9 grams of fiber per serving, 34% of the Daily Value (DV). Providing a good source of fiber for those trying to maintain a healthy diet. However, it also contains 11 grams of added sugar, almost half the recommended daily limit of 24 grams.

12. Trader Joe’s High Fiber Cereal (Trader Joe’s)

Serving size:2/3 cup (30 g)
Total fiber per serving:9 g
% Daily Value: 34%
Soluble:1 g
Insoluble:8 g
Calories per serving:80
Added sugar:3 g

Is Trader Joes High Fiber Cereal Healthy?

As a dietitian, I consider Trader Joe’s High Fiber Cereal a healthy option. It provides 9 grams of fiber per serving, 34% of the Daily Value (DV). In addition, it contains only 3 grams of added sugar, which is much lower than Kashi GoLEAN. Although this cereal has a relatively high fiber content, it should not pose any digestive issues for those who are used to eating enough fiber.

13. KIND Healthy Grains Clusters (KIND)

Serving size:2/3 cup (65 g)
Total fiber per serving:8 g
% Daily Value: 29%
Soluble:NA
Insoluble:NA
Calories per serving:250
Added sugar:10 g

Is KIND Healthy Grains Clusters healthy?

KIND Healthy Grains Clusters provides 8 grams of fiber per serving, 29% of the Daily Value (DV). In addition, it contains 10 grams of added sugar, which is about 1/2 the recommended daily limit of 24 grams. As a dietitian, I prefer a lower-sugar, high-fiber cereal.

14. Wheat Chex (General Mills)

Wheat Chex high fiber cereal
Serving size:1 cup (53 g) 
Total fiber per serving:8 g
% Daily Value: 29%
Soluble:NA
Insoluble:NA
Calories per serving:162
Added sugar:6 g

Is General Mill’s Wheat Chex healthy?

Wheat Chex provides 8 grams of dietary fiber per serving, 29% of the recommended Daily Value (DV). In addition, it contains 6 grams of added sugar. Wheat Chexs is an excellent source of fiber. However, it does have more sugar than some other cereal options. As a dietitian, I recommend this cereal as a balanced breakfast option.

15. Nature’s Path Flax Plus

Serving size:1 cup (40 g) 
Total fiber per serving:8 g
% Daily Value: 29%
Soluble:NA
Insoluble:NA
Calories per serving:150
Added sugar:7 g

Is Nature’s Path Flax Plus healthy?

Nature’s Path Flax Plus provides 8 grams of fiber per serving, 29% of the Daily Value (DV). Additionally, it has 150 calories and 7 grams of added sugar, about 29% of the recommended daily limit of 24 grams. Although this cereal does contain some added sugar, it is within a moderate range.

16. Nature’s Path Optimum Power

Serving size:1 cup (58 g)
Total fiber per serving:8 g
% Daily Value: 29%
Soluble:NA
Insoluble:NA
Calories per serving:210
Added sugar:9 g

Is Nature’s Path Optimum Power healthy?

Nature’s Path Optimum Power provides 8 grams of fiber per serving, 29% of the Daily Value (DV). Additionally, it has 210 calories and 9 grams of added sugar, about 38% of the recommended limit of 24 grams of sugar per day. Eating 38% of your daily added sugar every morning may make it difficult to stay within the limit.

17. Shredded Wheat (Post)

Serving size:2 biscuits (45 g) 
Total fiber per serving:7 g
% Daily Value: 23%
Soluble:1 g
Insoluble:6 g
Calories per serving:170
Added sugar:0 g

Is Shredded Wheat healthy?

Post’s Shredded Wheat provides 7 grams of fiber per serving, 25% of the Daily Value (DV). It also has no added sugar and 170 calories per serving. This cereal is a good source of fiber and an excellent choice for those trying to maintain a healthy diet. Additionally, it does not contain added sugar, making it an even healthier option for controlling added sugar intake.

18. Barbara’s Bakery Shredded Wheat

Serving size:2 biscuits (54 g) 
Total fiber per serving:7 g
% Daily Value: 25%
Soluble:1 g
Insoluble:7 g
Calories per serving:170
Added sugar: 0 g

Is Barbara’s Bakery Shredded Wheat healthy?

Yes, Barbara’s Bakery Shredded Wheat is a healthy cereal. It provides 7 grams of dietary fiber per serving, which is 25% of the Daily Value (DV). Additionally, it has no added sugar and only 170 calories per serving. This makes Barbara’s Bakery Shredded Wheat a great source of dietary fiber with no added sugar, making it an ideal choice for those looking to increase their daily fiber intake without too much extra calories or sugar. As a dietitian, I would highly recommend this cereal as part of a healthy breakfast routine.

19. Alpen Muesli (Alpen)

Serving size:2/3 cup (60g)
Total fiber per serving:7g
% Daily Value: 25%
Soluble:3 g
Insoluble:4 g
Calories per serving:210
Added sugar:0 g

Is Alpen Muesli healthy?

Alpen Muesli provides 7 grams of fiber per serving, 25% of the Daily Value (DV). It also has 0 grams of added sugar and 210 calories per serving. Moreover, it is free from added sugar, which makes it an even better choice for managing your added sugar consumption.

20. Cracklin’ Oat Bran (Kellogg’s)

Serving size:3/4 cup (56 g) 
Total fiber per serving:7 g
% Daily Value: 25%
Soluble:NA
Insoluble:NA
Calories per serving:230
Added sugar:15 g

Is Kellogg’s Cracklin’ Oat Bran healthy?

Kellogg’s Cracklin’ Oat Bran provides 7 grams of fiber per serving, 25% of the Daily Value (DV). It also has 15 grams (The highest on this list) of added sugar and 230 calories per serving. While this cereal provides a good source of fiber, it may not be easy to keep your added sugar consumption within limit with the amount of added sugar in it.

21. Nature’s Path Heritage Flakes

Serving size:1 cup (40 g)
Total fiber per serving:7 g
% Daily Value: 25%
Soluble:NA
Insoluble:NA
Calories per serving:160
Added sugar:5 g

Is Nature’s Path Heritage Flakes healthy?

Nature’s Path Heritage Flakes has 7 grams of fiber per serving, 25% of the Daily Value (DV). It also has 5 grams of added sugar and 160 calories per serving. This cereal is a good source of fiber and contains a moderate amount of added sugar. As a dietitian, it is a healthy option for your breakfast.

22. Ezekiel 4:9 Sprouted Whole Grain Cereal (Food for Life)

Serving size:1 1/4 cup (58 g)
Total fiber per serving:6 g
% Daily Value: 23%
Soluble:NA 
Insoluble:NA 
Calories per serving:190
Added sugar:0 g

Is Ezekiel 4:9 Sprouted Whole Grain Cereal healthy?

Yes, Ezekiel 4:9 Sprouted Whole Grain Cereal is healthy. It provides 6 grams of fiber per serving, 23% of the recommended Daily Value (DV). In addition, it has no added sugar and only 190 calories per serving. This makes it a good source of fiber with no added sugar. As a dietitian, I recommend this cereal as a healthy breakfast choice.

23. Weetabix

Serving size:3 biscuits (53 g
Total fiber per serving:6 g
% Daily Value: 21%
Soluble:2 g
Insoluble:4 g
Calories per serving:180
Added sugar:11 g

Is Weetabix healthy?

Weetabix provides 6 grams of fiber per serving, 21% of the Daily Value (DV). It also contains 11 grams of added sugar and 180 calories per serving. This cereal has high dietary fiber and added sugar, making it less than optimal for those looking for a low-sugar breakfast option. As a dietitian, I would not recommend Weetabix as my first go-to healthy choice for your daily breakfast.

24. Oatmeal Crisp

Post Oatmeal Crisps high fiber cereal
Serving size:1 cup (60 g) 
Total fiber per serving:6 g
% Daily Value: 21%
Soluble:2 g
Insoluble:4 g
Calories per serving:230
Added sugar:13 g

Is Oatmeal Crisp healthy?

Oatmeal Crisp contains 6 grams of dietary fiber, 21% of the Daily Value (DV). It also has 13 grams of added sugar and 230 calories per serving, making it a less-than-ideal choice for those looking to limit their sugar intake. As a dietitian, eating more than 1/2 of your daily added sugar for breakfast is not the best option.

25. Frosted Mini-Wheats (Kellogg’s)

Frosted Mini Wheats high fiber cereal
Serving size:21 biscuits (54 g)
Total fiber per serving:6 g
% Daily Value: 21%
Soluble:1 g
Insoluble:5 g
Calories per serving:230
Added sugar:6 g

Are Frosted Mini-Wheats healthy?

Frosted Mini-Wheats provide 6 grams of dietary fiber per serving, 21% of the Daily Value (DV). Additionally, it has 6 grams of added sugar and 230 calories per serving. Although this cereal does have some added sugar, it is still a good option for those looking to add more fiber into their diet as it provides a moderate amount. As a dietitian, I consider Frosted Mini-Wheats a healthy breakfast cereal choice.

26. Barbara’s Bakery Puffins (Barbara’s Bakery)

Serving size:1 cup (40 g)
Total fiber per serving:6 g
% Daily Value: 21%
Soluble:NA
Insoluble:NA
Calories per serving:130
Added sugar:6 g

Is Barbara’s Bakery Puffins healthy?

Yes, Barbara’s Bakery Puffins is healthy. It provides 6 grams of dietary fiber per serving, 21% of the Daily Value (DV). Additionally, it has 6 grams of added sugar and 130 calories per serving. This cereal contains moderate dietary fiber and added sugar, making it a good option for those looking to add fiber to their diet.

27. Kashi Heart to Heart (Kashi)

Serving size:1 1/2 cup (30 g) 
Total fiber per serving:6 g
% Daily Value: 21%
Soluble:1 g
Insoluble:4 g
Calories per serving:130
Added sugar:6 g

Is Kashi Heart to Heart healthy?

Yes, Kashi Heart to Heart is a healthy cereal. It provides 6 grams of dietary fiber per serving (21% of the Daily Value), 1 gram of soluble fiber, 4 grams of insoluble fiber, 130 calories, and 6 grams of added sugar. Kashi Heart to Heart is a good choice for people who want to increase their fiber intake. It has a moderate amount of both dietary fiber and added sugar. As a dietitian, it’s a healthy breakfast option.

28. Love Grown Foods Power O’s (Love Grown Foods)

Serving size:1 1/4 cup (40 g)
Total fiber per serving:5 g
% Daily Value: 17%
Soluble:NA
Insoluble:NA
Calories per serving:130
Added sugar:0 g

Is Love Grown Foods Power O’s healthy?

Unlike the first few cereal bowls on this high-fiber list, Power O provides 5 g of fiber, about 17% of the daily value. Make them a good source of fiber which is any food that provides 10-19% of the daily value. Also, with 0 grams of added sugar, I would sign off on these as healthy cereal.

29. Oat Bran (Quaker)

Serving size:1/2 cup (40 g)
Total fiber per serving:5 g
% Daily Value: 17%
Soluble:3 g
Insoluble:2 g
Calories per serving:140
Added sugar:0 g

Is Quakers Oat Bran healthy?

Yes, Quaker’s Oat Bran is a healthy cereal. It provides 5 grams of dietary fiber per serving, 19% of the Daily Value (DV). Additionally, it has no added sugar and 140 calories per serving. This makes it a good source of dietary fiber. As a dietitian, I highly recommend Quaker’s Oat Bran as part of a breakfast routine.

30. Bear Naked Fit Granola (Bear Naked)

Serving size:1/2 cup (55 g)
Total fiber per serving:5 g
% Daily Value: 17%
Soluble:NA
Insoluble:NA
Calories per serving:210
Added sugar:6 g

Is Bear Naked Fit Granola healthy?

Bear Naked Fit Granola is high in added sugar, with 6 grams per serving. While it does provide 5 grams of dietary fiber which is 17% of the Daily Value (DV), the amount of added sugar makes this cereal not ideal for people looking to reduce their added sugar intake. As a dietitian, I recommend choosing a cereal with fewer grams of added sugar.

31. Barbara’s Multigrain Cereal

Serving size:1 cup (40 g)
Total fiber per serving:5 g
% Daily Value: 17%
Soluble:2 g
Insoluble:3 g
Calories per serving:140
Added sugar:7 g

Is Barbara’s Multigrain Cereal healthy?

No, Barbara’s Multigrain Cereal is not a healthy choice. It provides 5 grams of dietary fiber per serving, which is 17% of the Daily Value (DV). Additionally, it has 7 grams of added sugar and 140 calories per serving. This makes Barbara’s Multigrain Cereal a good source of dietary fiber with an excessive amount of sugar, making it an unhealthy option for those looking to increase their daily fiber intake without too much extra calories or sugar.

32. Bob’s Red Mill Oat Bran (Bob’s Red Mill)

Serving size:1/3 cup (40 g)
Total fiber per serving:4 g
% Daily Value: 14%
Soluble:NA
Insoluble:NA
Calories per serving:150
Added sugar:0 g

Is Bob’s Red Mill Oat Bran healthy?

Yes, Bob’s Red Mill Oat Bran is healthy. It provides 4 grams of dietary fiber per serving, which is 14% of the Daily Value (DV). Additionally, it has no added sugar and only 150 calories per serving. This makes Bob’s Red Mill Oat Bran a good source of dietary fiber with no added sugar, making it a great choice for those looking to increase their daily fiber intake without too much extra calories or sugar. As a dietitian, I would highly recommend this cereal as part of a healthy breakfast routine.

33. Puffed Wheat (Arrowhead Mills)

Serving size:1 1/2 cup (30 g) 
Total fiber per serving:4 g
% Daily Value: 14%
Soluble:NA 
Insoluble:NA 
Calories per serving:150
Added sugar:0 g

Is Puffed Wheat healthy?

Arrowhead Mills Puffed Wheat is a healthy cereal. It provides 5 grams of dietary fiber per serving, 17% of the Daily Value (DV). It has no added sugar and 150 calories per serving, making it a great option for those looking to increase their dietary fiber intake.

34. Seitenbacher Natural Cereal

Serving size:1/2 cup (45 g) 
Total fiber per serving:4 g
% Daily Value: 15%
Soluble:NA
Insoluble:NA
Calories per serving:180
Added sugar:0 g

Is Seitenbacher Natural Cereal healthy?

Yes, Seitenbacher Natural Cereal is healthy. It provides 4 grams of dietary fiber per serving, 15% of the Daily Value (DV). Additionally, it has no added sugar and only 180 calories per serving. This makes it a good source of dietary fiber with no added sugar, making it a great choice for those looking to increase their daily fiber intake without too many extra calories or sugar.

35. Harvest Crunch (Quaker)

Serving size:2/3 cup (45 g) 
Total fiber per serving:4 g
% Daily Value: 15%
Soluble:NA
Insoluble:NA
Calories per serving:190
Added sugar:10 g

Is Quaker’s Harvest Crunch healthy?

Quaker’s Harvest Crunch contains 4 grams of dietary fiber per serving, 15% of the Daily Value (DV). However, it has 10 grams of added sugar and 190 calories per serving. This makes it a less-than-ideal choice for those looking to limit their sugar intake, as the amount of added sugar is relatively high. As a dietitian, I would not recommend choosing this cereal over other breakfast options with fewer grams of added sugar and similar dietary fiber.

36. Raisin Bran (Kellogg’s)

Raisin Bran high fiber cereal
Serving size:1 cup (59 g)
Total fiber per serving:4 g
% Daily Value: 16%
Soluble:NA
Insoluble:NA
Calories per serving:190
Added sugar:13 g

Is Kellogg’s Raisin Bran healthy?

Kellogg’s Raisin Bran contains 4 grams of dietary fiber per serving, 15% of the Daily Value (DV). Additionally, it has 13 grams of added sugar and 190 calories per serving. This cereal has high added sugar, making it less than optimal for those looking to limit their sugar intake. As a dietitian, I would not recommend Kellogg’s Raisin Bran as my first healthy choice for your daily breakfast.

37. Total (General Mills)

Total high fiber cereal
Serving size:1 cup (40 g)
Total fiber per serving:4 g
% Daily Value: 14%
Soluble:NA
Insoluble:NA
Calories per serving:140
Added sugar:5 g

Is General Mills Total cereal healthy?

Yes, General Mills Total cereal is healthy. It provides 4 grams of dietary fiber per serving, 14% of the Daily Value (DV). Additionally, it has 5 grams of added sugar and 140 calories per serving. This cereal contains moderate dietary fiber and added sugar, making it a good option for those looking to add more fiber into their diet without excessive calories or sugar. As a dietitian, I consider General Mills Total a healthy breakfast cereal.

38. Cheerios (General Mills)

Serving size:1 1/2 cup (39 g) 
Total fiber per serving:4 g
% Daily Value: 14%
Soluble:2 g
Insoluble:2 g
Calories per serving:140
Added sugar:2 g

Is General Mill’s Cheerios healthy?

Yes, General Mill’s Cheerios is a healthy cereal. It provides 4 grams of dietary fiber per serving, 14% of the Daily Value (DV). Additionally, it has 2 grams of added sugar and 140 calories per serving. This makes Cheerios a good source of dietary fiber with minimal added sugar. As a dietitian, I highly recommend it as part of a daily breakfast routine.

39. Great Grains (Post)

Great Grains high fiber cereal
Serving size:3/4 cup (54 g) 
Total fiber per serving:4 g
% Daily Value: 14%
Soluble:NA
Insoluble:NA
Calories per serving:200
Added sugar:4 g

Is Post’s Great Grains healthy?

Yes, Post’s Great Grains is a healthy cereal. It provides 4 grams of dietary fiber per serving, 14% of the Daily Value (DV). Additionally, it has 4 grams of added sugar and 200 calories per serving. This makes Post’s Great Grains a good source of dietary fiber with moderate sugar, making it an ideal choice for those looking to increase their daily fiber intake without too much extra calories or added sugar. As a dietitian, I recommend this cereal as part of a healthy breakfast routine.

40. Wheaties (General Mills)

Serving size:1 cup (28 g) 
Total fiber per serving:4 g
% Daily Value: 14%
Soluble:NA
Insoluble:NA
Calories per serving:100
Added sugar:5 g

Is General Mill’s Wheaties healthy?

Yes, General Mills Wheaties is a healthy cereal. It provides 4 grams of dietary fiber per serving, 14% of the Daily Value (DV). Additionally, it has 5 grams of added sugar and 100 calories per serving. This makes Wheaties a good dietary fiber source with moderate added sugar. As a dietitian, I recommend this cereal as part of a healthy breakfast routine.

41. Bob’s Red Mill Old Country Style Muesli (Bob’s Red Mill)

Serving size:1/4 cup (35 g)
Total fiber per serving:4 g
% Daily Value: 14%
Soluble:NA
Insoluble:NA
Calories per serving:140
Added sugar:5 g

Is Bob’s Red Mill Old Country Style Muesli healthy?

Yes, Bob’s Red Mill Old Country Style Muesli is healthy. It provides 4 grams of dietary fiber per serving, 14% of the Daily Value (DV). Additionally, it has 5 grams of added sugar and 140 calories per serving. This makes Bob’s Red Mill Old Country Style Muesli a good dietary fiber source with moderate added sugar. As a dietitian, I recommend this cereal as part of a healthy breakfast routine.

42. Quinoa Flakes (Ancient Harvest)

Serving size:1/3 cup (40 g) 
Total fiber per serving:3 g
% Daily Value: 10%
Soluble:NA
Insoluble:NA
Calories per serving:150
Added sugar:0 g

Is Ancient Harvest Quinoa Flakes healthy?

Yes, Ancient Harvest Quinoa Flakes are healthy. It provides 3 grams of dietary fiber per serving, 10% of the Daily Value (DV). Additionally, it has no added sugar and only 150 calories per serving. This makes it a good source of dietary fiber with no added sugar, making it a great choice for those looking to increase their daily fiber intake without too many extra calories or sugar. As a dietitian, I highly recommend this cereal as part of a healthy breakfast routine.

43. Arrowhead Mills Spelt Flakes (Arrowhead Mills)

Serving size:1 cup (30 g)
Total fiber per serving:3 g
% Daily Value: 10%
Soluble:NA
Insoluble:NA
Calories per serving:120
Added sugar:0 g

Is Arrowhead Mills Spelt Flakes healthy?

Yes, Arrowhead Mills Spelt Flakes are healthy. It provides 3 grams of dietary fiber per serving, 10% of the Daily Value (DV). Additionally, it has no added sugar and only 120 calories per serving. This makes it a good source of dietary fiber with no added sugar, making it a great choice for those looking to increase their daily fiber intake without too many extra calories or sugar. As a dietitian, I highly recommend this cereal as part of a healthy breakfast routine.

44. Peace Cereal Raspberry Ginger Clusters (Peace Cereal)

Serving size:1 cup (55 g)
Total fiber per serving:3 g
% Daily Value: 12%
Soluble:NA
Insoluble:NA
Calories per serving:230
Added sugar:12 g

Is Peace Cereal Raspberry Ginger Clusters healthy?

No, Peace Cereal Raspberry Ginger Clusters are not a healthy choice. It provides 3 grams of dietary fiber per serving, 10% of the Daily Value (DV). Additionally, it has 12 grams of added sugar and 230 calories per serving. This makes it a good source of dietary fiber with excessive sugar, making it an unhealthy option for those looking to increase their daily fiber intake without too many extra calories or sugar. As a dietitian, I would not recommend this cereal as part of a healthy breakfast routine.

45. Blueberry Morning (Post)

Serving size:1 1/3 cup (55 g) 
Total fiber per serving:3 g
% Daily Value: 10%
Soluble:NA
Insoluble:NA
Calories per serving:220
Added sugar:16 g

Is Post’s Blueberry Morning healthy?

No, Post’s Blueberry Morning is not a healthy choice. It provides 3 grams of dietary fiber per serving, 10% of the Daily Value (DV). Additionally, it has 16 grams of added sugar and 220 calories per serving. This makes it a good source of dietary fiber with excessive sugar, making it an unhealthy option for those looking to increase their daily fiber intake without too many extra calories or sugar. As a dietitian, I would not recommend this cereal as part of a healthy breakfast routine.

46.Life Cereal (Quaker)

Serving size:1 cup (42 g)
Total fiber per serving:3 g
% Daily Value: 10%
Soluble:NA
Insoluble:NA
Calories per serving:160
Added sugar:8 g

Is Life Cereal healthy?

Life Cereal is a healthy cereal that provides 3 grams of dietary fiber per serving, 10% of the Daily Value (DV). Additionally, it has 8 grams of added sugar and 160 calories per serving. This makes Life Cereal a good source of dietary fiber with a high amount of added sugar. I would not recommend Life Cereal as my first go-to healthy choice for your daily breakfast.

47. Multigrain Cheerios (General Mills)

Multigrain Cheerios, High fiber cereal
Serving size:1 cup (29 g)
Total fiber per serving:2.6 g
% Daily Value: 10%
Soluble:NA 
Insoluble:NA
Calories per serving:100
Added sugar:8 g

Are Multigrain Cheerios healthy?

Multigrain Cheerios provide 2.6 grams of dietary fiber per serving, 10% of the Daily Value (DV). Additionally, it has 8 grams of added sugar and 100 calories per serving. They are making Multigrain Cheerios a good source of dietary fiber with a high amount of added sugar.

Final Thoughts

In conclusion, high-fiber cereals are a great way to meet your daily fiber needs without spending too much time or energy. To choose the right one for you, read nutrition labels and look for those that provide 10-25% of the Daily Value (DV) per serving with low added sugar and few calories. Opting for whole grain or whole wheat versions will also help maximize nutrient value. With these tips in mind, you should have no problem finding an appropriate high-fiber cereal that fits your healthy diet!

Disclaimer

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

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