What is a High Fiber Low Sugar Cereal?
A high-fiber low-sugar cereal is a type of breakfast cereal that provides a substantial amount of dietary fiber (at least 3 grams per serving size) while containing minimal amounts of added sugars. This is the sweet spot for cereals because fiber has benefits, such as promoting digestive health, maintaining steady blood sugar levels, promoting a healthy heart, helping you feel full, and providing sustained energy.
However, an excessively sugary diet is associated with numerous health problems, including a higher risk of heart disease, mood disorders, memory problems, sleep issues, and more. So, it’s helpful to choose breakfast cereals that are both high in fiber and low in cereal. Plus, cereal is one of the leading sources of added sugar in the US diet, so you’re better off finding healthier, lower-sugar options to include in your breakfast routine.
Here’s a roundup of the healthiest high-fiber, low-sugar cereals to choose from.
Who Should Try a High-Fiber, Low-Sugar Cereal?
The truth is, that most cereal eaters would benefit from a high-fiber, low-sugar cereal.
Here are some of the people who should seriously consider this option:
- People with diabetes. Sugary, low-fiber cereals may promote blood sugar spikes among people who have trouble regulating blood sugar levels. It’s much more helpful to choose a high-fiber, low-sugar cereal since your body doesn’t absorb the fiber, and therefore, it doesn’t contribute to blood sugar spikes.
- People concerned about heart disease. Heart disease is the leading cause of death in the US for both men and women. A fiber-rich diet can help lower cholesterol, reduce your risk of heart disease, and has also been associated with a lower risk of dying prematurely from heart disease.
- People trying to manage their weight. High fiber content can promote a feeling of fullness, aiding in weight management and reducing the likelihood of overeating at this meal or one later on. Lowering your added sugar intake can help decrease cravings that make it harder to stay in control of your eating habits.
- Anyone seeking better gut health. Fiber aids in digestion and can prevent constipation, making these cereals ideal for those looking to improve their digestive health. Also, certain types of fibers act as prebiotics in your gut, feeding your beneficial microbial community and enabling them to thrive and crowd out bad guy bacteria. This helps not just your gut health but your overall health.
- Anyone trying to stay healthy. If you’re looking to maintain a balanced diet with more whole or minimally processed foods and less added sugars, you’ll find these cereals beneficial.
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What is the Healthiest High-Fiber, Low-Sugar Cereal?
The healthiest high-fiber fiber, low-sugar cereal typically contains whole grains, minimally processed ingredients, a fiber count of at least 3 grams, and an added sugar count of no more than 6 grams.
You’re also going to get vitamins, minerals, and antioxidants from healthy cereals since they contain whole food ingredients. Some may have healthy fats (though you can also add these after if your cereal is lacking). You can also find organic versions of high-fiber, low-sugar cereals, which may be important to you if you’re concerned about the environment or potential pesticide exposures.
If you need to be gluten-free or have other dietary considerations, read the labels to find a high-fiber, low-sugar cereal that meets your needs.
Number One Best High Fiber Low Sugar Cereal
Uncle Sam, Cereal, Original
This cereal has an impressive 10 grams of fiber and 8 grams of protein with no added sugar, so it’s a great choice for a nourishing breakfast. The blend of whole wheat flakes and flaxseeds means you’re also getting a source of healthy, anti-inflammatory fats with your cereal, not to mention 48 or more grams of whole grains.
If you pour in a cup of 1% milk or soymilk, you’ll also get another 8 grams of protein, bringing your bowl of cereal total to 16 grams. I usually recommend getting 20 to 30 grams of protein in the morning, something you can easily accomplish by adding some nuts or seeds or having your cereal with a latte made with protein-rich milk. You could also use it as a topping for yogurt or to add a little crunch to your oatmeal.
Per 3/4 cup serving
- Calories 220
- Total fat 6 g
- Carbs 43 g
- Fiber 10 g
- Protein 8 g
- Added sugars 0 g
14 Other High Fiber Low Sugar Cereals
Here are 14 other high-fiber, low-sugar cereals that deserve a spot on your breakfast table. These cereals are all excellent choices, providing a good balance of fiber without the excess sugar found in many conventional cereals.
Food for Life Ezekiel 4:9 Sprouted Whole Grain Cereal
This cereal is made from sprouted grains and legumes (like lentils), which makes it easier to digest and absorb its nutrients. It has a high protein and fiber count, and company data suggests it also has a low glycemic index, which means that it won’t cause unhealthy spikes in blood sugar levels.
In addition to pouring it into a bowl and serving it with milk, you can also use it as a topping for fruit spread with nut butter (think apple or banana). The granola-like texture also works well in smoothie bowls. If you’d prefer regular granola, I’ve got a list of 15 low-sugar granolas to choose from.
Per ¾ cup serving
- Calories 210
- Total fat 1 g
- Carbs 42 g
- Fiber 6 g
- Protein 8 g
- Added sugars 3 g
Food for Life Ezekiel 4:9 Cinnamon Raisin Whole Grain Cereal
Food for Life has another spot on this list–this time with a stand-in for traditional raisin bran. The trouble with Raisin Bran is that the raisins are coated with sugar, so a cup of Raisin Bran has 9 grams of added sugar as opposed to 2 grams of added sugar for the same cup in Ezekiel’s version. That’s a two-teaspoon savings of added sugar per cup. If Raisin Bran cereal is your go-to, this simple swap will save you loads of added sugar over the year. That’s a worth-it savings in my view!
Per ½ cup serving
- Calories 190
- Total fat 1 g
- Carbs 38 g
- Fiber 5 g
- Protein 7 g
- Added sugars 1 g
Nature’s Path Mesa Sunrise Cereal
If you’re looking for a tasty, high-fiber, low-sugar, gluten-free cereal, this is a great option. It’s made from a blend of grains, like buckwheat, quinoa, amaranth, and corn. It also contains flax, so it provides plant-based anti-inflammatory omega-3 fats.
With 4 grams of sugar, these are lightly sweet. In order to get enough protein in the morning, you could have them with a bowl of 1% milk or soy milk and then serve a hard-boiled egg on the side. These would also be tasty in a trail mix.
Per 1 cup serving
- Calories 160
- Total fat 1.5 g
- Carbs 32 g
- Fiber 4 g
- Protein 4 g
- Added sugars 4 g
Nature’s Path Organic Heritage Flakes
The fiber in these organic flakes comes from Khorasan wheat, wheat bran, oat, and soy flour. Many people find Khorasan wheat easier to digest, but if you have celiac disease or gluten sensitivity, choose another high-fiber, low-sugar cereal since this one contains gluten.
This cereal has 5 grams of added sugar, which is about 1 ½ teaspoons. That’s a reasonable range, especially given all the nutrients it provides.
Per 1 cup serving
- Calories 160
- Total fat 1.5 g
- Carbs 31 g
- Fiber 7 g
- Protein 5 g
- Added sugars 5 g
Cascadian Farm Organic Vanilla Crisp Cereal
This cereal is sweetened with date powder, which isn’t considered an added sugar, so it has no added sugars. It’s also organic and has just a few simple ingredients. This is another cereal I think would make a tasty snack, either alone, in a trail mix, or over fruit spread with nut or seed butter.
Per 1 ¼ cup serving
- Calories 250
- Total fat 8 g
- Carbs 43 g
- Fiber 5 g
- Protein 5 g
- Added sugars 0 g
Kashi Heart To Heart Honey Toasted Oat Cereal
This organic cereal has 17 grams of whole grains and 4 grams of fiber, mostly from oat flour. It’s very crunchy, so it stands up well to milk and makes a great snack. Since it only has 3 grams of protein, you may need to get creative with your breakfast pairings to hit the 20 to 30 gram mark. For instance, serve it with a latte made from 1% milk and have your cereal over low-sugar Greek yogurt instead of with milk.
Per 3/4 cup serving
- Calories 120
- Total fat 1.5 g
- Carbs 26 g
- Fiber 4 g
- Protein 3 g
- Added sugars 5 g
Purely Elizabeth Oatmeal Raisin Cereal
This gluten free cereal is made with ingredients you could find in your kitchen, which is a sign that it’s only minimally processed. It’s got 31 grams of whole grains, so it’s rich in antioxidants. In fact, one study found that whole grain flour has up to five times more antioxidant and mineral levels than white flour.
Serve this with 1% milk, soy milk, pea milk, cottage cheese, or yogurt to get ample protein in the morning.
Per 2/3 cup serving
- Calories 220
- Total fat 8 g
- Carbs 35 g
- Fiber 4 g
- Protein 5 g
- Added sugars 6 g
Cascadian Farm Organic Mixed Berry Cereal, No Added Sugar
Like the other Cascadian Farm cereal on my list of the healthiest high-fiber, low-sugar cereals, this one is sweetened with date powder, so it technically doesn’t have any added sugar. I’m on a gluten-free diet, so I’m not able to try it, but it looks delicious to me with bits of dried strawberries and blueberries. As with most cereals on the list, you’re going to want to be thoughtful about how you eat it in order to get enough protein at your meal.
Per 1 ¼ cup serving
- Calories 270
- Total fat 8 g
- Carbs 44 g
- Fiber 6 g
- Protein 5 g
- Added sugars 0 g
Lovebird Gluten-Free Cereal
This is a very natural cereal that gets its 4 grams of fiber from organic cassava and coconut flours. It’s gluten-, grain-, and nut-free (though it contains coconut) so it’s a good choice for people who have allergies or are sensitive to many foods. My boy had to avoid numerous food allergens when he was little, so this is very meaningful to me.
Obviously, the protein is low, but it is what it is.
Per 3/4 cup serving
- Calories 120
- Total fat 1.5 g
- Carbs 26 g
- Fiber 4 g
- Protein 2 g
- Added sugars 4 g
Kix Whole Grain Breakfast Cereal
I love when I can recommend an old-school cereal, and this one gets my stamp of approval. Whole grain corn is the number one ingredient, and it has 3 grams of fiber, which is 10% of the daily value. Plus, Kix is fortified to provide other nutrients that may be lacking in your (or your child’s) diet, so you can feel good knowing that you’re getting nutrients like iron and vitamin D that are often lacking in our diets.
Per 1 cup serving
- Calories 160
- Total fat 1 g
- Carbs 34 g
- Fiber 3 g
- Protein 3 g
- Added sugars 4 g
Wheat Chex
Wheat Chex is another old-school favorite that has 8 grams of fiber from whole-grain wheat. This high-fiber cereal has 52 grams of whole grains and is also fortified to provide necessary nutrients. If you want to think beyond the cereal bowl, you can crush the cereal to use as a coating for fish or poultry.
Per 1 cup serving
- Calories 210
- Total fat 1 g
- Carbs 51 g
- Fiber 8 g
- Protein 6 g
- Added sugars 6 g
One Degree Gluten Free Organic Sprouted Rolled Oats
Yes, oats count as a high-fiber, low-sugar cereal, and these are my fave. They’re organic and gluten free, and sprouting makes the nutrients more available to you while making the grains easier to digest. It’s kind of a win-win. I use this to make overnight oats and hot oats, which I batch-prep in my rice cooker.
Per 1/3 cup serving
- Calories 140
- Total fat 2.5 g
- Carbs 23 g
- Fiber 4 g
- Protein 6 g
- Added sugars 0 g
What High Fiber Low Sugar Cereal is Best for Weight Loss?
You can technically eat any high-fiber, low-sugar cereal when your goal is weight loss, but higher fiber and protein counts will keep you fuller longer, making it easier to reach the calorie deficit needed for weight loss.
365 by Whole Foods Market, Bite Sized Wheat Squares Cereal
My vote for the best high-fiber, low-sugar cereal for weight loss goes to these bite-sized squares. A serving size is a hearty 1 ¼ cup, and that amount has 8 grams of fiber, 7 grams of protein, and absolutely no added sugar.
Plus, eating whole grains may make it easier to maintain a healthy body weight or lose weight. For instance, one small study found that compared with an 8-week diet comprised of refined grains, an 8-week diet comprised of whole grains reduced energy intake and led to weight loss.
Another larger and longer-term study found that an increase in fiber was associated with less weight gain over time and that carbohydrates from whole grains were inversely associated with weight gain. If you want more options, check out 11 of the best whole grain cereal options here.
Another way to eat this cereal is to break them up over some plain or low-sugar protein-rich yogurt (such as Siggi’s *This isn’t an ad, but I’ve worked with siggi’s and it’s what I buy and eat at home). If you’re using a plain variety, drizzle honey on top. Add strawberries or another fresh fruit for more sweetness, color, and nutrition.
Per 1 ¼ cup serving
- Calories 230
- Total fat 0.5 g
- Carbs 48 g
- Fiber 8 g
- Protein 7 g
- Added sugars 0 g
What High-Fiber, Low-Sugar Cereal is Best for Snacking?
I tend to snack on cereal more often than I eat it from the bowl. Here’s one I enjoy snacking on.
Seven Sundays Oat Protein Cereal, Chocolate Sea Salt
With just one gram of added sugar, you know this is not going to be a chocolatey sugar bomb, but it is a lightly sweetened cocoa-flavored snackable cereal. You could also have it with milk–why not–but I’m a muncher, and I love that a serving is a full cup and that amount has meaningful levels of protein and fiber but hardly any added sugar.
Feel free to get creative when snacking on cereal. This one would be delicious in a trail mix with peanuts, mini marshmallows, or chocolate chips (or both!).
Per 1 cup serving
- Calories 150
- Total fat 5 g
- Carbs 24 g
- Fiber 4 g
- Protein 6 g
- Added sugars 1 g
How to Shop for High-Fiber, Low-Sugar Cereals
When shopping for high fiber low sugar cereals, keep the following tips in mind:
- Read the Labels. You knew this was coming! Look for cereals with at least 3 grams of fiber and less than 6 grams of added sugar per serving. Meanwhile, sometimes more fiber is better, but you have to be careful with suddenly introducing too much fiber to your system. Fiber loves water, so make sure you drink plenty of water as you increase your high-fiber cereal intake.
- Check the Ingredients. Maybe you didn’t see this one coming, but choose cereals with whole grains listed as the first ingredient and limit or avoid those with excessive added sugars, artificial sweeteners, and other food additives, such as dyes and binders.
- Avoid Processed Ingredients. Opt for cereals with minimal processing and seek those with natural ingredients. Artificial sweeteners, additives, manufactured fibers, and soy protein isolate or concentrate are signs that your cereal is heavily processed.
- Consider Portion Size. Be mindful of serving sizes to ensure you are getting the right amount of fiber and not overconsuming sugar. If the serving size says ½ cup and you eat a cup, do the math and see how everything stacks up.
- Consider Fortified Options. In an ideal world, you’d get all your nutrients from whole foods, but we’re far from living in an ideal world, and there are plenty of instances where fortified cereals can be helpful. For example, if you have kids at home, you may want to choose a high-fiber, low-sugar fortified cereal option.
Final Thoughts
Most people benefit by boosting the fiber and lowering the added sugars in their diets. If you follow these guidelines, you can make informed choices and find the best high-fiber, low-sugar cereals to suit your dietary needs and preferences.
Cereal is low in protein, so it’s not always the most filling breakfast, but there are ways to make it more filling. You can also enjoy cereals in other, less-traditional ways, such as as snacks.
While you’re here…do you want to peek inside my affordable membership program, where I answer YOUR pressing nutrition questions every weekday and have a live Q&A every month? You can find out more and sign up for your FREE week here.
7 Responses
I am 5’1″ AND WEIGHT 109-110. NEED TO GET FIBER IN DIET AS I STRUGGLE WITH CONSTIPATION. LOOKING FOR HIGH FFIBER CEREAL. I HAVE BEeN AVOIDING WHEAT, BUT I MAY TRY WHEAT SQUARES. It would be wonderful if i could get off laxatives.
Good luck, Lynne! Hopefully you found some good options here. Oat-based cereals are higher in fiber than some other non-wheat cereals, but it’s still helpful to add other whole, fiber-rich foods, such as berries and nuts. Hope that helps!
Hi Lynne. There are many high fiber cereals on the list, but if you want more 1:1 support, feel free to reach out through the links on my site. I accept insurance and for many people, visits are free. Good luck.
I have several food allergies and breakfast is my hardest meal.No egg, no gluten, no dairy, no soy, no almonds or peanuts. I have trouble getting enough protein. I have done protein shakes but get burnt out on the same thing for days and days. Any ideas for me. My blood glucose is getting higher.
Hi Renita. Thanks for reaching out. Unfortunately, I’m not able to provide personalized nutrition counseling in this context, however, if you’d like to set up a 1:1 call to chat about my practice, I’m happy to talk. You can get in touch on my contact page.