10 Best Healthy Cereal for Kids 2024

October 18, 2024

55 18 minutes read

What Makes a Cereal Healthy for Kids?

When scanning the cereal aisle, it’s essential to know what key nutrients and ingredients to look for to determine if a cereal is a healthy choice for your kids. Let’s dive into the specifics.

What Nutrients Should Be Present in a Healthy Cereal?

An ideal healthy kids’ cereal will contain a balance of the following nutrients:

Fiber: Fiber supports digestive health, keeps kids feeling full, and provides steady energy. Look for cereals with at least 3 grams of fiber per serving.^[1]
Protein: Protein is critical for proper growth and development. It also helps kids feel satisfied after eating. Aim for cereals that provide at least 3-5 grams of protein per serving.^[2]
Whole Grains: Whole grains are packed with nutrients including B vitamins, iron, magnesium, and selenium. Look for cereals made with 100% whole grains like whole wheat, brown rice, oats, or quinoa.^[3]
Vitamins and Minerals: Many cereals are fortified with essential micronutrients like iron, zinc, B vitamins, and vitamin D. These nutrients support kids’ growth, development, and overall health.^[4]

What Ingredients Should Parents Look for in a Healthy Cereal?

In addition to checking for key nutrients, you’ll also want to review the ingredient list to find cereals made with wholesome, minimally processed ingredients. Here are some things to look for:

Whole Food Ingredients: The first few ingredients should be 100% whole grains, nuts, seeds, or dried fruit – not sugar or refined grains. Avoid cereals with artificial flavors, colors, or preservatives.^[5]
Less Added Sugar: Many kids’ cereals are very high in added sugars, which can lead to energy crashes and cravings for more sweets. Aim for cereals with no more than 5-6 grams of added sugar per serving.^[6]
Higher Fiber and Protein: As mentioned, look for cereals with at least 3 grams each of fiber and protein per serving to help kids feel full and energized longer after breakfast.^[7]
Lower Sodium: Some cereals can be surprisingly high in sodium. Choose options with no more than 150-200 mg sodium per serving.^[8]

Now that we know what to look for, let’s reveal our top 10 picks for the healthiest kids’ cereals you can buy.

Top 10 Best Healthy Cereals for Kids

1. Cheerios

Cheerios are a classic kids’ cereal that deliver great nutrition and taste. They’re made with 100% whole grain oats, providing a good source of fiber and complex carbohydrates for energy. Cheerios are also low in sugar, with just 1 gram per serving, and contain no artificial flavors or colors. They provide 3 grams of protein per serving and are fortified with 11 essential vitamins and minerals, including iron, zinc, and vitamin D.^[9]

Cheerios have a mild, slightly sweet flavor and fun “O” shape that kids love. They’re easy to chew and swallow, making them a great option for toddlers and young children. You can serve them with milk or yogurt and top with fresh fruit for an extra nutrient boost. Cheerios also make a nutritious, convenient dry snack to take on the go.

2. Kashi Heart to Heart Honey Toasted Oat Cereal

Kashi Heart to Heart Honey Toasted Oat Cereal is an excellent source of whole grains, fiber, and protein. It’s made with a blend of whole grain oats, wheat, barley, rye, and buckwheat, providing 5 grams of fiber and 4 grams of protein per serving. This cereal has a lightly sweet honey flavor and irresistible crunch that kids enjoy. It contains no artificial flavors, colors or preservatives.^[10]

Kashi Heart to Heart cereal is a good source of antioxidants thanks to the unique Kashi Seven Whole Grain & Sesame blend. It’s also fortified with heart-healthy nutrients like potassium, magnesium, and B vitamins. This cereal keeps kids feeling full and focused, with a winning combination of protein, fiber and complex carbs. Pour it in a bowl with milk or sprinkle over yogurt with berries for a nourishing breakfast.

3. Barbara’s Bakery Puffins Cereal

Barbara’s Bakery Puffins Cereal comes in several kid-approved flavors like Honey Rice, Peanut Butter & Chocolate, and Cinnamon. They’re made with whole grain brown rice, corn and oat flour, and contain no artificial flavors, colors or preservatives. Puffins have a light, crispy texture and are lower in sugar than many kids’ cereals, with 5-8 grams per serving depending on the flavor.^[11]

Puffins are Non-GMO Project Verified and a good source of whole grains and fiber, with 2-3 grams of fiber per serving. They’re also low in fat and contain zero trans fats. These fun-shaped, flavorful cereals are a hit with kids and make a tasty addition to breakfast. Try the Peanut Butter Puffins for an extra protein boost, with 3 grams per serving.

4. Nature’s Path Organic Whole O’s Cereal

Nature’s Path Organic Whole O’s Cereal is made with wholesome, organic ingredients and no artificial anything. The first two ingredients are organic whole grain oat flour and organic whole wheat meal, followed by organic cane sugar and organic oat bran. This USDA Organic, Non-GMO Project Verified cereal provides a good source of fiber (3 grams per serving) from whole grains.^[12]

Whole O’s have a hearty, toasted oat flavor and crunchy texture that kids enjoy. They’re a great low-sugar option, with just 1 gram of sugar per serving. This cereal is also vegan and contains no artificial flavors, colors or preservatives. Pour Whole O’s into a bowl with milk or a dairy-free alternative and top with sliced fruit for a filling, nutritious breakfast.

5. Cascadian Farm Organic Purely O’s Cereal

Cascadian Farm Organic Purely O’s Cereal is made with just three simple ingredients: organic whole grain oats, organic cane sugar, and sea salt. This USDA Organic cereal is Non-GMO Project Verified and provides an excellent source of whole grains, with 20 grams per serving. It’s also a good source of fiber, with 3 grams per serving.^[13]

Purely O’s have a toasted oat flavor and light, crispy texture that kids love. They’re lower in sugar than many conventional kids’ cereals, with just 1 gram of cane sugar per serving. This wholesome, organic cereal is a great way to start the day and keeps kids energized. Enjoy Purely O’s with milk or yogurt and fresh or dried fruit for a balanced breakfast.

6. Post Grape-Nuts Flakes Cereal

Post Grape-Nuts Flakes Cereal is a nutritious, whole grain cereal that provides a good balance of fiber and protein. It’s made with wheat and barley flours, malted barley extract, and salt – just four simple ingredients. This cereal is an excellent source of whole grains, with 36 grams per serving, and provides 5 grams of protein and 4 grams of fiber per serving.^[14]

Grape-Nuts Flakes have a slightly sweet, nutty flavor and hearty crunch that kids enjoy. They’re low in fat and saturated fat, with 0.5 grams total fat per serving. This filling cereal helps keep kids satisfied until their next meal or snack. Pour Grape-Nuts Flakes into a bowl with milk and top with sliced banana or berries for a wholesome, energizing breakfast.

7. General Mills Multi Grain Cheerios

General Mills Multi Grain Cheerios are made with a blend of five whole grains, including whole grain oats, whole grain corn, whole grain rice, whole grain sorghum, and whole grain millet. This heart-healthy cereal provides a good source of fiber and whole grains, with 3 grams of fiber and 23 grams of whole grains per serving. It’s also low in sugar, with just 6 grams per serving, and contains no artificial flavors or colors.^[15]

Multi Grain Cheerios have a delicious multi-grain taste and crunchy “O” shape that kids love. They’re fortified with essential vitamins and minerals, including iron, zinc, and B vitamins to support kids’ growth and development. Enjoy Multi Grain Cheerios with milk or a dairy-free alternative, and add sliced fruit or nuts for extra flavor and nutrition.

8. Quaker Oats Life Cereal

Quaker Oats Life Cereal is made with whole grain oat flour and whole wheat flour, providing a good source of fiber and whole grains. It contains 4 grams of fiber and 24 grams of whole grains per serving. This cereal is also a good source of protein, with 4 grams per serving, and is fortified with essential vitamins and minerals like iron, zinc, and B vitamins.^[16]

Life Cereal has a sweet, slightly cinnamon flavor and crunchy texture that kids enjoy. It’s a good option for kids who prefer a sweeter cereal, with 8 grams of sugar per serving – still lower than many other sweetened kids’ cereals. Pour Life Cereal into a bowl with milk and top with fresh or dried fruit for a tasty, nutritious breakfast that will keep kids energized.

9. Nature’s Path Organic Mesa Sunrise Cereal

Nature’s Path Organic Mesa Sunrise Cereal is made with a nutritious blend of organic whole grains, including whole grain corn, whole grain flax, buckwheat, quinoa, and amaranth. This USDA Organic, Non-GMO Project Verified cereal is an excellent source of whole grains, with 33 grams per serving, and provides 3 grams of fiber and 3 grams of protein per serving.^[17]

Mesa Sunrise has a slightly sweet corn and flax flavor and hearty, crunchy texture that kids love. It’s a good source of omega-3 fatty acids from flax and contains no artificial flavors, colors or preservatives. This filling, energizing cereal is a great way to start the day. Enjoy Mesa Sunrise with milk or yogurt and top with fresh berries or sliced banana for a balanced breakfast.

10. Kellogg’s All-Bran Complete Wheat Flakes Cereal

Kellogg’s All-Bran Complete Wheat Flakes Cereal is an excellent source of fiber, with 11 grams per serving – over 1/3 of the daily recommended amount! It’s made with whole grain wheat, wheat bran, and wheat flour, providing a good source of whole grains and energizing complex carbohydrates. This cereal is also a good source of protein, with 5 grams per serving, and is fortified with essential vitamins and minerals like iron, zinc, and B vitamins.^[18]

All-Bran Complete Wheat Flakes have a nutty wheat flavor and crunchy texture that kids enjoy. They’re a great option for digestive health and regularity, thanks to the high fiber content. This filling cereal helps keep kids satisfied longer after breakfast. Pour All-Bran Complete Wheat Flakes into a bowl with milk or a dairy-free alternative and top with sliced fruit or a sprinkle of cinnamon for a wholesome, nutritious breakfast.

How to Choose the Right Cereal for Your Child

With so many cereal options available, it can still feel challenging to choose the best one for your kids. Here are some key factors to consider when selecting a healthy kids’ cereal, as well as some types to avoid.

What Factors Should Parents Consider When Choosing a Cereal?

When choosing a healthy cereal for your kids, consider the following factors:

Whole Grains: Look for cereals made with 100% whole grains as the first ingredient, such as whole wheat, oats, brown rice, or quinoa. Whole grains provide more fiber, nutrients, and staying power compared to refined grains.^[19]
Fiber Content: Aim for cereals with at least 3 grams of fiber per serving to support digestive health and keep kids feeling full and satisfied longer. Fiber also helps regulate blood sugar levels and promotes healthy bowel movements.^[20]
Sugar Content: Choose cereals with no more than 5-6 grams of added sugar per serving to prevent energy crashes and sugar cravings. Watch out for sneaky sources of added sugars like cane juice, honey, molasses, and dried fruit juice concentrates.^[21]
Protein Content: Look for cereals that provide at least 3-5 grams of protein per serving to support growth and development, maintain muscle mass, and promote satiety. Good sources include whole grains, nuts, seeds, and fortified cereals.^[22]
Fortification: Many healthy kids’ cereals are fortified with essential vitamins and minerals like iron, zinc, B vitamins, and vitamin D. These nutrients are important for kids’ growth, development, immunity, and overall health.^[23]
Ingredient Quality: Choose cereals made with whole food ingredients and no artificial flavors, colors, preservatives, or GMOs. The ingredient list should be short and recognizable, with whole grains, nuts, seeds, and dried fruit at the top.
Taste and Texture: Consider your child’s preferences for flavor and texture when selecting a cereal. Some kids prefer sweeter cereals, while others enjoy plainer, whole grain options. Look for cereals with a satisfying crunch that will hold up well in milk.

What Cereals Should Parents Avoid for Their Kids?

While there are many healthy cereal options for kids, there are also some types that are best avoided due to their poor nutritional quality. Here are some red flags to watch out for:

High Sugar: Many popular kids’ cereals are loaded with added sugars, often listed as the first or second ingredient. Avoid cereals with more than 5-6 grams of added sugar per serving, as well as those with candy-like pieces or frosting.^[24]
Refined Grains: Cereals made with refined grains like white flour or degermed cornmeal have been stripped of their fiber, nutrients, and staying power. Choose cereals made with 100% whole grains instead for a more nutritious option.
Artificial Ingredients: Steer clear of cereals with artificial flavors, colors, preservatives, or sweeteners. These additives offer no nutritional value and may even be harmful to kids’ health in the long run.^[25]
Low Fiber: Avoid cereals with less than 2-3 grams of fiber per serving, as they won’t provide the digestive benefits or staying power of higher-fiber options. Fiber is important for kids’ growth and development, so aim for at least 3 grams per serving.
High Sodium: Some cereals can be surprisingly high in sodium, which can contribute to high blood pressure and other health issues over time. Choose cereals with no more than 150-200 mg sodium per serving to keep kids’ intake in check.^[26]
Allergens: If your child has a food allergy or sensitivity, be sure to read the ingredient list carefully and avoid cereals that contain their allergen. Common allergens found in cereal include wheat, nuts, soy, and dairy.^[27]

By keeping these factors in mind and choosing cereals that meet the criteria for a healthy kids’ option, you can feel good about the breakfast you’re serving your child each morning. With a little label reading and ingredient sleuthing, you’re sure to find a nutritious, delicious cereal that your kids will love!

Takeaways

Choosing a healthy cereal for your kids is an important decision that can impact their growth, development, and overall health. Here are the key takeaways to keep in mind when selecting a kids’ cereal:

Look for cereals made with 100% whole grains, like oats, wheat, brown rice, or quinoa, as the first ingredient.
Choose options that provide at least 3 grams each of fiber and protein per serving for staying power and satiety.
Limit added sugars to no more than 5-6 grams per serving to prevent energy crashes and cravings.
Avoid cereals with artificial flavors, colors, preservatives, or sweeteners, opting for whole food ingredients instead.
Consider fortified cereals that provide essential vitamins and minerals like iron, zinc, B vitamins, and vitamin D for kids’ growth and development.
Read the nutrition label and ingredient list carefully to ensure the cereal meets your standards for a healthy option.
Choose cereals that appeal to your child’s taste preferences and have a satisfying texture they’ll enjoy.

By following these guidelines and selecting from our top 10 picks for the best healthy kids’ cereals, you can feel confident that you’re providing a nutritious, delicious breakfast option that will fuel your child’s day and support their long-term health.

FAQs

What are the benefits of serving a healthy cereal to kids?

Serving a healthy cereal to kids offers several important benefits:

Provides essential nutrients like fiber, protein, vitamins, and minerals for growth and development
Promotes digestive health and regularity with high-fiber whole grains
Supports stable energy levels and concentration with complex carbohydrates and protein
Helps kids feel full and satisfied longer after breakfast, reducing snacking and overeating
Models healthy eating habits and sets the stage for lifelong nutrition

How can I encourage my picky eater to try a healthier cereal?

If your child is resistant to trying a new, healthier cereal, try these tips:

Mix a less-sweet cereal with their favorite sugary cereal and gradually increase the ratio over time
Add fresh fruit, nuts, or a sprinkle of cinnamon to boost flavor and nutrition
Serve the new cereal as a dry snack or trail mix first to get them used to the taste and texture
Get kids involved in choosing and preparing their cereal to give them some control and ownership
Model healthy eating by enjoying the new cereal yourself and talking about why you like it

What’s the best way to store cereal to keep it fresh?

To keep cereal fresh and crunchy, follow these storage tips:

Store unopened boxes of cereal in a cool, dry place like the pantry or cupboard
Once opened, transfer cereal to an airtight container or resealable bag to prevent staleness and moisture
Keep cereal away from heat sources like the stove or direct sunlight, which can cause it to go rancid faster
Use opened cereal within 2-3 months for best flavor and texture, or by the “best by” date on the package

Can I make my own healthy cereal at home?

Yes, you can easily make your own healthy cereal at home with a few simple ingredients:

Mix together rolled oats, chopped nuts and seeds, dried fruit, and a sprinkle of cinnamon or vanilla extract
Spread the mixture on a baking sheet and bake at 325°F for 20-30 minutes until golden brown and fragrant
Let the granola cool completely before storing in an airtight container at room temperature for up to 2 weeks
Serve with milk or yogurt and fresh fruit for a wholesome, homemade breakfast

Are organic cereals healthier than conventional options?

Organic cereals can offer some health benefits over conventional options:

Grown without synthetic pesticides or fertilizers, which may have harmful effects on human health and the environment
Not genetically modified or treated with sewage sludge or irradiation
May have higher levels of certain nutrients and antioxidants due to healthier soil
Produced with sustainable farming practices that promote biodiversity and soil health
Less likely to contain residues of glyphosate and other toxic chemicals

However, just because a cereal is organic doesn’t necessarily mean it’s healthy. Be sure to still read the nutrition label and ingredient list to ensure the cereal meets your standards for sugar, fiber, protein, and whole grains. Choosing organic AND nutritious options is the best way to support your child’s health and the planet.

In conclusion, choosing a healthy cereal for your kids is a small but important decision that can have a big impact on their health and well-being. By looking for cereals made with 100% whole grains, high in fiber and protein, low in added sugars, and fortified with essential vitamins and minerals, you can feel good about the breakfast you’re serving your family each day.

Remember, the most nutritious cereals are those that resemble their whole food ingredients, with minimal processing and added sugars. Experiment with different brands and flavors to find options that your kids enjoy, and don’t be afraid to think outside the (cereal) box with homemade granolas or breakfast bowls featuring whole grains, nuts, seeds, and fresh fruit.

With a little nutrition know-how and some smart shopping strategies, you can make cereal a healthy part of your child’s diet and set them up for a lifetime of good eating habits. Here’s to happy, healthy breakfast bowls!

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