BETTER BUYING
High-Fiber Cereals
To gain the health benefits of
eating fiber, adults should eat
21 to 38 gm. per day, with at least
three daily servings of whole-grain
foods, according to the National
Academy of Sciences’ Institute of
Medicine. One way to get a good
start on meeting this goal is to
choose high-fiber breakfast cereals.
Here are some shopping tips:
- Read the dietary fiber listing on nutrition labels and opt for products with 4 gm. or more (preferably higher).
- Look for a whole grain as the first or second ingredient.
- Avoid cereals made from rice and corn, both of which are usually low in fiber.
- Choose products low in sugar.
Charting the Aisles
The following chart displays fiber,
calories, fat, and sugar content for a
variety of both hot and cold cereal
products. Serving sizes vary.
High Fiber Cereal
(single serving) |
Fiber
(gm) |
Cals |
Fat
(gm) |
Sugar
(gm) |
| Hot Cereal |
Kashi GoLean Creamy All Natural Instant Hot Cereal,
Truly Vanilla (1 packet) |
7 |
150 |
2 |
6 |
| Quaker Oat Bran (1/2 c) |
6 |
150 |
3 |
1 |
| Eating Right Apple Cinnamon Instant Oatmeal (1 packet) |
6 |
160 |
2 |
11 |
| Quaker Simple Harvest Instant Multigrain Hot Cereal (1 packet) |
4 |
160 |
3.5 |
9 |
| Cold Cereal |
| General Mills Fiber One Honey Clusters (1 c) |
13 |
160 |
1.5 |
6 |
Organic Wheetabix Crispy
Flakes & Fiber (1 1/4 c) |
11 |
170 |
1.5 |
10 |
| Nature’s Path Organic Optimum Power Breakfast (1 c) |
11 |
190 |
2.5 |
12 |
Nature’s Path Organic
Optimum Slim (1 c) |
11 |
200 |
2 |
7 |
| Kashi GoLean (1 c) |
10 |
140 |
1 |
6 |
Health Valley Organic
Fiber Wise (1 c) |
9 |
190 |
2 |
10 |
| Nature’s Path Organic Flax Plus Pumpkin Raisin Crunch (3/4 c) |
9 |
200 |
4 |
12 |
Kashi Good Friends
Cinna-Raisin Crunch (1 c) |
8 |
170 |
1.5 |
13 |
| Post Raisin Bran (1 c) |
8 |
190 |
1 |
19 |
| Cascadian Farm Hearty Morning (3/4 c) |
8 |
200 |
2.5 |
11 |
| Post Grape Nuts (1/2 c) |
7 |
200 |
1 |
4 |
General Mills
Multi-Bran Chex (3/4 c) |
6 |
160 |
1.5 |
10 |
| Kellogg’s Frosted Mini-Wheats Bite Size (24 pieces) |
6 |
200 |
1 |
12 |
| Kellogg’s Cracklin Oat Bran (3/4 c) |
6 |
200 |
7 |
15 |
| Kellogg’s Smart Start Toasted Oat (1 1/4 c) |
5 |
220 |
2.5 |
17 |
| Quaker Oatmeal Squares (1 c) |
5 |
230 |
2.5 |
13 |
Sources: Product packaging, USD A Center for Nutrition Policy and Promotion
© StayWell Custom Communications. Information is the opinion of the sourced authors and organizations. Personal decisions regarding health, diet, and exercise should be made only after consultation with the reader's own medical advisers. This material may not be reproduced for redistribution without written permission from StayWell Custom Communications.
