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12 Low-Calorie Cereals to Keep in Your Pantry


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As kids, we all remember the cereal aisle being the most exciting part of the supermarket. However, as adults, that same cereal aisle is filled with boxes of empty calorie, sugar-loaded emergency suppers that leave us feeling unsatisfied. Little to no sugar and heart-healthy, high fiber content is high on our cereal wish lists in addition to tasting good.

There are many reasons to choose low-calorie when it comes to the cereal aisle: Although low-calorie foods aren't always the most nutritious, low-carlorie cereals are typically loaded with a bevy of essential vitamins and minerals. And if you're looking to crank your mornings up an extra notch, choose a low-fat milk (or perhaps been a plant-based milk) and add extra flavor and sweetness with bananas, strawberries, or raspberries.

Best yet? You don't have the sugar crash that comes with copious amounts of sugar, and you don't need to worry as much about the meals you eat throughout the rest of the day. So put down the Count Chocula and kick Captain Crunch to the curb. Eating a low-calorie cereal for breakfast is a great way to start the day.

12 Low-Calorie Cereals You Need In Your Mornings (or Nights):

1. Kellogg's All-Bran

Kellogg's All-Bran Cereal

Kelloggs

In addition to the limited calories and sugar in Kellogg's All-Bran, the high-fiber content--5 grams per serving--gives you that full feeling and overall health benefits of regular bowel movements. (Stop giggling. We're all adults here). Fortified with iron, vitamins A and C, and antioxidants, you can also sprinkle some flax seed or pumpkin seeds on top. And to really get your inside traffic moving along, add some dried fruit too.

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2. General Mills Kix

Kix Cereal

General Mills

This whole-grain toasted and puffed corn cereal is so good just out of the box! "Kid Tested-Mother Approved" is their famous tagline. Less than 3 grams of sugar make this one of the healthiest cereal options that kids won't complain about.

3. General Mills Fiber One

Fiber One Cereal

General Mills

Fiber One is made of whole grain wheat and corn bran. The stats are impressive. Your insides will get 57% of the recommended daily fiber intake in just one half cup portion size. With no added sugar and only 60 calories, there's a lot to love about this cereal. But beware of your portion size--Most Americans eat more than a half cup when the sit down to nosh on a bowl of cereal.

4. Post Shredded Wheat Spoon Size Wheat 'n Bran

Shredded Wheat Cereal

Post

With a larger serving size of 1 1/4 cups and higher calories, this is perfect for those who like to make breakfast really count. Zero grams of sugar, o saturated fat, and 9 grams of fiber make this a powerhouse choice of a whole-grain cereal. The best part? Post Shredded Wheat Spoon Size Wheat'n Bran is made from only two ingredients: whole wheat and bran, just like the name says. Can't get much healthier than that.

5. Barbara's Brown Rice Crisps Crispy Brown Rice

Barbara's brown rice crisps

Barbara's

This healthier dupe for Rice Krispies comes in as a 120 calorie cereal per one cup serving. Made with organic whole grain brown rice, organic fruit juice concentrate and sea salt, you'll still get that snap, crackle, and pop that makes us all feel like we're six years old again.

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6. Kellogg's Bite Size Unfrosted Mini-Wheats

Kellogg's Mini Wheats Cereal

Kellogg's

Mini-Wheats are a great snack even without the bowl or milk. This unfrosted version will save a few calories. Not only does it have less sugar than its frosted kin, it also contains both more protein and more fiber. With 8 grams of fiber and 6 grams of protein in every serving, this cereal is a great low-fat choice.

7. Nature's Path Organic Smart Bran

Nature's Path Smart Bran

Nature's Path

Nature's Path Organic Smart Bran Cereal is takes the health claims to another level. Made of wheat bran, oat fiber, barley malt extract, psyllium seed husk, whole oat flour, cane sugar, and sea salt. With 17 grams of fiber per 3/4 cup, add some chia seeds to this and feel full for hours. In addition to keeping you full and regular, fiber is also known to lower cholesterol.

8. Kashi GoLean

Kashi Go Lean Cereal

Kashi

Kashi GoLean is made of brown rice, hard red wheat, oats, buckwheat, sesame seeds, honey, barley, cane syrup, wheat bran, oat fiber, sesame flour, and corn bran. Loaded with iron, calcium, and magnesium, I like to mix a handful of this cereal into Greek yogurt for the crunch factor.

9. Kashi Autumn Wheat Organic Whole Wheat Biscuits

Kashi Whole Wheat Biscuits

Kashi

These crunchy biscuits are made with whole grain wheat, cane sugar, and natural flavor. Plus, one serving contains plenty of iron and magnesium, and 7 grams of fiber and protein. Try it mixed with a spoonful of peanut butter if you're looking for a little extra protein to kick-start your day. And in addition to being a great low-fat snack, it also contains 53 grams of whole grains.

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10. Post Bran Flakes

Post

Beyond being loaded with fiber and low in calories, Post Bran Flakes contain 21 grams of whole wheat and 13 essential vitamins and minerals, including Vitmin B12 and Zinc. Add frozen fruit and yogurt to make a breakfast that tastes almost like a dessert. (I said almost!)

11. General Mills Wheaties

wheaties cereal

General Mills

"Eat your Wheaties!" has become synonymous with strength. These toasted 100% wheat flakes are said to help lower cholesterol levels and come loaded with zinc, iron, and Vitamin A. And the ingredient list is delightfully simple: just whole grain wheat, honey, sugar, and salt. Beyond the delicious taste and health benefits, there's something very satisfyingly retro about eating Wheaties.

12. General Mills Cheerios

cherrios

General Mills

That's right--Your favorite childhood snack is good for you! (As long as you don't load up the sugar, as I used to.) One cup of the Original Cheerios only has 100 calories, but it contains 45 percent of your daily value of iron, 50 percent of your daily value of folic acid, as well as Vitamins A, C, and D.

So the next time you're walking through the grocery aisle, don't just consider what flavor is speaking to you--Consider the benefits of starting your morning with some extra nutrition.

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READ MORE: Organic Cereal: Here's Why You Should Be Buying It

Editor's Note: Products featured on Wide Open Eats are independently selected by our editors. However, when you buy something through our links, we may earn a commission.

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This post was originally published on April 26, 2021.