Best Breakfast Cereals for Kids

What to Buy and What to Skip

Cereal and Milk

Verywell / Alexandra Shytsman

It’s easy for any health-conscious parent to get confused when shopping for breakfast cereal. With all the bright colors and distracting slogans, the cereal aisle looks more like the Las Vegas strip than your local grocery store.

Instead of taking a gamble on your kids’ breakfast, make more confident choices using these guidelines.

What to Look For

Hot and cold breakfast cereals can be a great choice for a healthy and fast morning meal. Some cereals can offer whole grains, healthy fats, vitamins, minerals, and tummy-pleasing fiber. Pour in a few splashes of calcium-rich liquid and a complete, satisfying meal can begin to take shape. But this process also invites the opportunity for a breakfast that is filled with sugar and artificial colors if you aren't careful.

As a general rule, if the cereal has a cartoon character as a mascot, it probably has more added sugar than you want your kids to have. While there are a few exceptions to this, beware of cute and cuddly characters promising good nutrition. Scan the numbers on the nutrition label and peruse the ingredient list to find out what is really in that box.

Aim for cereals with 4 grams of sugar or less per serving, unless they contain dried fruit. Raisins, cranberries, and other dried fruits will increase the grams of sugar on the label, but since these sugars are coming from natural sources, they have much more to offer. Instead of empty calories from highly processed added sugar, dried fruit contains nutrients like fiber, iron, and vitamins.

When reading ingredient lists, it is essential to question unfamiliar ingredients. It is common for cereals to be fortified with numerous amounts of vitamins and minerals, including folate, thiamin, and iron. These added vitamins and minerals will be listed as ingredients and should cause no alarm. Instead, skip the cereals that include hard to pronounce preservatives and artificial colors.

Healthiest Cereal Brands

There is such a thing as a healthy cereal if you know where to look. The following brands are big winners for taste, ingredient quality, and nutrition. Servings listed on these boxes range from 3/4 cup to 1 1/4 cup, which is standard for most cereals.

While the needs of your child may vary, any of these options could make for a sensible and kid-friendly breakfast when paired up with milk or yogurt and a serving of fresh fruit.

General Mills Chex

A certified gluten-free cereal, Rice Chex has only 101 calories and two grams of sugar per 1-cup serving. Adding a handful of berries or a few slices of banana to the bowl, or on the side can complete the meal, adding fiber and some natural sweetness.

Chex offers a variety of gluten-free flavors to choose from (with the exception of Wheat Chex) that vary in fiber and sugar content, so scan the boxes to find the best fit for your child.

Cascadian Farms Organic Raisin Bran

Don’t be alarmed by the grams of sugar on this label—this organic brand of Raisin Bran is packed with whole grains and still contains less added sugar than other popular cereal varieties. Even though there are 16 grams of sugar per 1 1/4-cup serving, much of it comes from naturally sweet raisins. The impressive 7 grams of fiber per serving will help keep kids satisfied and energized all morning long.

Barbara’s Peanut Butter Puffins

Peanut butter lovers will swoon for these crunchy spoonfuls of goodness. The sugar count for this non-GMO cereal comes in at 9 grams per 1-cup serving, but it’s still a much better choice than the leading cartoon-adorned peanut butter cereal coming in at 12 grams of added sugar per serving.

General Mills Cheerios

This classic cereal remains king of the healthy hill. With just 105 calories and one tiny gram of sugar per 1-cup serving, it is an excellent choice for little ones to slurp for breakfast, with milk and fruit. For an escape from the bowl, try munching on this cereal dry as part of a snack mix.

Got Milk?

Along with the confusion of cereal comes the conundrum of what to eat along with it. Milk seems like the obvious choice, but there are many types to choose from.

Since many kinds of cereal are fairly low in protein, choose a milk or milk alternative that packs in the protein to keep little ones satisfied all morning long. Lactose-free Fairlife Superkids is 50% higher in protein than similar milk options and is fortified with DHA omega-3 fats. If you prefer a dairy-free milk variety, soy milk is the highest protein option next to cow's milk. Unsweetened organic soy milk is a great option to accompany breakfast cereal.

Ultimately, your milk choice depends on what your child likes and is willing to drink. There are numerous options available to accommodate allergies and finicky eaters. Experiment with other alternative varieties such as coconut milk, rice milk, or almond milk—but check labels, as the nutrient content of these varies significantly and some may contain added sugar. Consider mixing it up and going with a higher protein option with breakfast and sipping on other types later in the day.

DIY Cereals

Instead of stumbling through the cereal aisle, consider making your own winning breakfast option with a batch of homemade granola. Since granola tends to be somewhat higher in calories, it's a good idea to downsize the portions.

Sprinkle your homemade granola over a bowl of fresh fruit, cottage cheese, or yogurt. Another option is to mix a few tablespoons of your granola in with 1 cup of a low-sugar cereal.

Coconut-Cranberry Granola

(Makes about 4 1/2 cups)

Ingredients

  • 2 1/2 cups rolled oats
  • 1/4 cup sliced almonds
  • 1/4 cup pumpkin seeds
  • 1/2 cup unsweetened shredded coconut
  • 1/4 teaspoon kosher salt
  • 1/3 cup honey or agave nectar
  • 1 tablespoon canola oil
  • 1 cup dried cranberries

Preparation

  1. Preheat oven to 300 F.
  2. Spray a large baking sheet with nonstick cooking spray and set aside.
  3. Combine oats, almonds, shredded coconut, salt, honey (or agave), and canola oil in a large bowl. Toss well with a rubber spatula and transfer mixture to the prepared baking sheet.
  4. Bake, occasionally stirring, until golden brown (about 15 to 20 minutes). Remove from oven.
  5. Once cool, mix in dried cranberries. Store in an airtight container for up to one week.
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Article Sources
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