The Best Fiber-Rich Healthy Cereals of 2023

Our dietitian recommends Food for Life Ezekiel 4:9 Organic Sprouted Grain Cereal

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Best Fiber-Rich Healthy Cereals

Verywell Fit / Kristin Kempa

Cereal has been called the “breakfast of champions” for years, but some cereals can leave you hungry shortly after eating. Fill your bowl smartly by choosing whole-grain cereals that are packed with fiber and protein and have no artificial flavors or added sugars.

The Dietary Guidelines for Americans recommend that at least half of the grains you eat are whole grains, which contain fiber. Whole-grain fiber provides sustained energy and also helps keep you fuller for longer. To maximize your fiber intake, look for cereals that include whole grains (think whole wheat flakes or oatmeal) and even options that include added oat bran or wheat bran.

Another important factor is to consider the flavor of the cereal. If it’s on the blander side, it will be helpful to pair it with other foods to maximize satisfaction, fullness, and energy. Registered Dietitian Chelsey Amer shares her favorite pairing: “To stay full all morning long, pair cereal with a significant protein source, like Greek yogurt or cottage cheese.” To help you find the best cereal, we researched a variety of options, considering their availability, price, nutrition, and flavor. We also had a registered dietitian nutritionist from our Review Board review this article for accuracy regarding the health benefits of fiber and what to look for when choosing a healthy cereal.

Here are the best fiber-rich cereals.

Best Overall

Food for Life Ezekiel 4:9 Organic Sprouted Grain Cereal

Food for Life Ezekiel 4:9 Organic Sprouted Grain Cereal


  • No added sugar

  • Certified organic and non-GMO

  • High in protein and fiber

  • Blander taste may not be suitable for all

With no sugar, 8 grams of protein, and 6 grams of fiber per half-cup serving, Food For Life Ezekiel 4:9 Organic Sprouted Grain Cereal is the best option on the market. It’s made with sprouted whole grains, which have less starch and nutrients your body can more easily utilize compared to regular grains.

Made with barley, lentils, soybeans, spelt, wheat, and millet, this non-GMO and organic cereal is a high-fiber, protein-packed option that will keep digestion on track and fill you up for hours. Because this cereal has no sugar, it has a blander taste. We recommend pairing it with fresh fruit, like sliced banana or berries, and a few spoonfuls of raisins or dried cherries to add sweetness. You can also add a scoop of flavored yogurt or your favorite granola to make sure it checks the flavor box.

Price at time of publish: $13

Key SpecsServing Size: 1/2 cup (57 grams) | Calories per Serving: 190 | Fiber per Serving: 6 grams Sodium per Serving: 200 milligrams | Protein per Serving: 8 grams | Sugar per Serving: 0 grams | Non-GMO: Yes | USDA Organic: Yes | Additives: None

Best High-Protein

Kashi Go Lean Breakfast Cereal



  • High in protein and fiber

  • Non-GMO Project Verified

  • Contains 7 grams of added sugar

Another great option for anyone looking to stay full after breakfast is Kashi Go Lean original cereal. We are impressed that it packs in a whopping 12 grams of protein and 13 grams of fiber per serving, which will keep you feeling full all morning long. Fueling up with some protein and fiber-rich carbs before working out is especially important whether you're heading to the gym or jumping onto an elliptical at home. It’s a lightly sweetened mix of crunchy fiber twigs, crispy soy protein grahams, and honey-toasted seven whole-grain and sesame puffs.

We also like that Kashi is involved in making changes to our food system. The hard red wheat used as the first ingredient in this cereal is sourced as a certified transitional crop, meaning it is grown on land that is transitioning to organic. The process takes about three years, and Kashi pays the farmers fair wages to support them during the transition period, helping to incentivize more farmers to go organic.

Price at time of publish: $17

Key Specs:
Serving Size: 
1 1/4 cup (58 grams) | Calories per Serving: 180 | Fiber per Serving: 13 grams Sodium per Serving: 115 milligrams | Protein per Serving: 12 grams | Sugar per Serving: 8 grams | Non-GMO: Yes | USDA Organic: No | Additives: Soy protein isolate, annatto extract color, cane syrup

Best Instant Oatmeal

Quaker Quick 1-Minute Oatmeal



  • Contains only whole-grain oats

  • Budget friendly

  • Rolled outs save cook time

  • Non-GMO Project verified

  • Lower in protein and fiber

  • Bland taste may not be suitable for all

This tried-and-true cereal is a healthy and convenient favorite, especially for a quick, hot breakfast on cold winter mornings. Fans of Quaker Instant Oatmeal love its perfect consistency and great flavor. The only ingredient is whole-grain oats, with 4 grams of fiber and 5 grams of protein per serving. It’s inexpensive, easy to make, and versatile, and, once opened, it stays fresh for longer than other cereal options.

To boost the fiber and protein content and add some healthy fat, we recommend adding in your favorite nuts, peanut butter, or seeds. Other nutritious and delicious mix-ins include cinnamon, dried or fresh fruit, a sprinkle of salt, and a drizzle of maple syrup.

Price at time of publish: $11

Key Specs:
Serving Size: 
1/2 cup dry (40 grams) | Calories per Serving: 150 | Fiber per Serving: 4 grams Sodium per Serving: 0 milligrams | Protein per Serving: 5 grams | Sugar per Serving: 1 gram | Non-GMO: Yes | USDA Organic: No | Additives: None

Best Budget

Nature's Path Organic Flax Plus Multibran Flakes



  • Contains omega-3s

  • Budget friendly and available in bulk

  • Organic and non-GMO

  • Plain flavor

If you are looking for a budget-friendly cereal packed with fiber and protein, try Nature’s Path Organic Flax Plus Multibran Flakes. Made with whole wheat flour, flax seeds, oat bran, and wheat bran, this cereal provides fiber, protein, and omega-3s.

Each serving contains 7 grams of fiber, 5 grams of protein, and 5 grams of sugar. We suggest making it tastier by mixing in another cereal or granola and adding sliced banana. If you want a more flavorful option, Nature’s Path also makes other Flax Plus varieties including Pumpkin Raisin Crunch, Red Berry Crunch, and Maple Pecan Crunch.

Price at time of publish: $24 for a pack of 6

Key Specs:
Serving Size: 
1 cup (40 grams) | Calories per Serving: 150 | Fiber per Serving: 7 grams Sodium per Serving: 180 milligrams | Protein per Serving: 5 grams | Sugar per Serving: 5 grams | Non-GMO: Yes | USDA Organic: Yes | Additives: Tocopherols

Best Gluten-Free

Seven Sundays Wild & Free Blueberry Chia Muesli Cereal



  • Simple ingredient list

  • High in fiber and protein

  • Certified gluten-free

  • Packed with flavor

  • Lacks the classic cereal “crunch”

If you have a gluten sensitivity or celiac disease, this Seven Sundays Wild & Free Blueberry Chia Buckwheat cereal is a great certified gluten-free option. We love the simple ingredient list including gluten-free oats, buckwheat, blueberries, pumpkin, and chia seeds. It is lightly sweetened with organic wildflower honey and contains natural sweetness from blueberries and apples.

This cereal also contains 8 grams of plant-based protein, 6 grams of filling fiber, and 15% of your daily value of iron. Try adding your milk of choice and fresh fruit for a nutrient-dense breakfast bowl or use it as a topper to yogurt (choose Greek yogurt if you are looking for added protein). It can be eaten hot or cold, serving as a great base for overnight oats for a quick meal prep breakfast option on the go. To top it off, Seven Sundays is a certified B corporation, meaning they are committed to an improved social and environmental impact.

Price at time of publish: $6

Key Specs:
Serving Size: 
1/2 cup (60 grams) | Calories per Serving: 240 | Fiber per Serving: 6 grams Sodium per Serving: 5 milligrams | Protein per Serving: 8 grams | Sugar per Serving: 7 grams | Non-GMO: Yes | USDA Organic: No | Additives: None

Best for Kids

Cascadian Farm Organic Purely O's Cereal



  • Organic and non-GMO

  • Simple ingredient list

  • Low in sugar

  • Plain flavor

The American Academy of Pediatrics recommends limiting added sugar intake to 25 grams (about 6 teaspoons) or less per day for children over the age of 2. When looking for a kid-friendly cereal, consider a whole-grain organic cereal that is low in sugar with a simple ingredient list, such as Cascadian Farm Organic’s Purely O’s.

With only 1 gram of sugar and 4 grams of fiber, this serves as a great kids’ snack served dry on the go or paired with milk for added protein, calcium, and vitamin D. Try mixing in dried fruit, nuts, and seeds to make a homemade trail mix or serve with milk and fresh fruit to add natural sweetness, enhancing the flavor and nutritional value.

Price at time of publish: $7

Key Specs:
Serving Size: 
1 1/2 cup (38 grams) | Calories per Serving: 140 | Fiber per Serving: 4 grams Sodium per Serving: 240 milligrams | Protein per Serving: 4 grams | Sugar per Serving: 1 gram | Non-GMO: Yes | USDA Organic: Yes | Additives: Fortified with calcium carbonate, vitamin E for freshness

Best Granola

Purely Elizabeth Pumpkin Cinnamon, Ancient Grain Granola



  • Simple ingredient list

  • Certified gluten-free

  • Flavorful

  • Lower in protein and fiber

Granola can be a significant source of added sugar, so be sure to check the nutrition facts and ingredient list. Unlike many other granola cereals, Purely Elizabeth’s Ancient Grain Granola is filled with nutrient-dense, simple ingredients with only 5 grams of added sugar.

This cereal is made with all organic ingredients including gluten-free oats, raw virgin coconut oil, pumpkin seeds, quinoa flakes, puffed amaranth, and lightly sweetened with coconut sugar. The warm cinnamon flavor in this granola pairs perfectly with plain yogurt and also serves well as a sweet snack on the go.

Price at time of publish: $8

Key Specs:
Serving Size: 
1/3 cup (30 grams) | Calories per Serving: 140 | Fiber per Serving: 2 grams Sodium per Serving: 135 milligrams | Protein per Serving: 3 grams | Sugar per Serving: 6 grams | Non-GMO: Yes | USDA Organic: No | Additives: None

Best Grain-Free

Forager Project Grain-Free Os, Cinnamon

Forager Project Grain & Gluten-Free Vegan Breakfast Cereal


  • Cassava and navy beans as main ingredient

  • Low in sugar

  • Organic

  • Subtle earthy after-taste may not be suitable for all

If you’re looking for a grain-free option, Forager Project’s Grain-Free Os is the pick for you. The main ingredient, cassava, is a root vegetable and a good source of starch; it’s similar to a potato with an earthy taste.

Both the cassava and navy beans give this cereal 4 grams of fiber, and the added 4 grams of protein comes from pea protein. Cane sugar adds a bit of sweetness with only 3 grams of added sugar, and cinnamon gives this cereal more flavor. The typical cereal texture isn’t compromised so you can enjoy this just as you would any other option!

Price at time of publication: $7

Key Specs:
Serving Size: 
1 cup (32 grams) | Calories per Serving: 110 | Fiber per Serving: 4 grams Sodium per Serving: 5 milligrams | Protein per Serving: 4 grams | Sugar per Serving: 4 grams | Non-GMO: No | USDA Organic: Yes | Additives: None

How We Selected

We reviewed several products and brands available at top online retailers and consulted with trusted peers in dietetics, including our team of registered dietitians, to come up with our best cereal list.

One expert we consulted with was Chelsey Amer, a registered dietician and the founder of Chelsey Amer Nutrition, an online nutrition counseling and consulting business.

We considered availability, price, nutrition, taste, and customer reviews. Nutritionally, we looked for whole-grain products that contained some fiber and protein. Additionally, we looked for minimally processed options containing simple, whole ingredients with limited added sugar. We also considered USDA Organic and Non-GMO certifications.

What to Look for in a Healthy Cereal

Whole Grains

When choosing a cereal, check the label to look for whole grains among the first three ingredients, if not the first ingredient. Whole-grain ingredients usually start with the words “whole wheat” or “whole grain.”


Aim for a product with no more than 5 to 10 grams of added sugar per serving.  The American Heart Association recommends limiting daily added sugar intake to 25 grams or less for women and 30 grams or less for men. If your favorite cereal is higher in added sugar, consider mixing it half and half with a cereal that has little or no added sugar.

Fiber and Protein

Fiber and protein help to make a complete and filling meal, so look for at least 3 to 5 grams of both fiber and protein per serving.

Other Ingredients to Note

We encourage buying cereals that don’t include artificial colors and flavors. Try using fresh fruit, dried fruits, or spices to flavor and naturally sweeten your cereal.

Frequently Asked Questions

  • Is cereal a healthy breakfast?

    Yes, depending on the type of cereal you choose. Cereals that contain whole grains with protein and fiber and have limited added sugar provide a nutrient-dense breakfast, particularly when paired with fruit and healthy fats like seeds and nuts. Adding extra protein from milk or yogurt also helps to make a complete, nutritious, and satisfying meal.

  • Is organic cereal healthier than non-organic cereal?

    Organic does not necessarily equal healthy. There are many organic cereals on the market that are higher in added sugar and offer fewer nutrient-dense ingredients than many non-organic healthy options.

    USDA organic processed and packaged foods prohibit ingredients like artificial preservatives, colors, or flavors. Additionally, they may reduce your exposure to synthetic pesticides and fertilizers used in some conventional farming. However, more research is needed to understand the long-term health effects of exposure to synthetic pesticides and other artificial ingredients.

    The goal is to consume nutrient-dense, high-fiber, whole grains, whether they are organic or not. Organic foods tend to be more expensive, which may not be suitable for all budgets.

    Bottom line? Choose what works best for you and your family and focus on purchasing cereals with simple, whole ingredients.

  • Is oatmeal healthier than cereal?

    Not necessarily. Oatmeal is a good source of whole grains, but some oatmeals are packed with added sugars and other additives (just like some cereals). Starting with plain oatmeal and adding fruit, nuts, and seeds is an affordable, delicious breakfast option that has a good balance of filling carbs, fiber, protein, and healthy fat.

  • Should I eat cereal with milk?

    Whether or not to eat cereal with milk is a personal preference. Depending on the type of milk you choose, milk can add additional protein and micronutrients.

    Dairy milk and soy milk tend to be highest in protein, while almond and oat milk tend to have less protein. Dairy milk is naturally high in calcium and is usually fortified with vitamin D, while nondairy milk does not usually contain these nutrients unless it is fortified.

  • Is it healthy to eat cereal every day?

    Yes, eating cereal every day can be a part of a balanced diet. It’s important to focus on the overall context of your diet and not a single food. Aim to incorporate whole grains, fruits, vegetables, lean proteins, and healthy fats. The more variety of these foods you include, the more vitamins and minerals you will consume, so add some variety to your breakfast options.

  • Is it healthy to eat cereal before bed?

    It is not inherently unhealthy to eat cereal before bed. However, cereals with added sugars can disrupt sleep, so tune into your body and see what works best for you. Additionally, if you suffer from GERD (gastroesophageal reflux disease), it might be helpful to wrap up eating for the day two to three hours before lying down.

Why Trust Verywell Fit?

A personal note on my recommendations written above: As a dietitian, I am cautious to recommend cereal as part of a healthy breakfast, as many breakfast cereals contain lots of added sugar. That said, there are many great options on the market, such as the products above. In writing this article, I spent time looking at current clinical research on breakfast cereal. I also looked at multiple products and brands and consulted with trusted peers in dietetics.

I believe the products in the roundup are made by trusted brands and are composed of high-quality ingredients. I would recommend the above products to friends, family, and clients and have personally tried all of the products. You can currently find Cascadian Farm Organic Purely O’s in my pantry. Eliza Savage, MS, RD, CDN

8 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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