Taste Test: Whole-Grain Cereal
We filled you in our tips for picking the healthiest cereal, and you weighed in with your favorites. We took five of your most popular suggestions and gave them a whirl.
For this taste test, we stuck to whole-grain cereals without dried fruit or nuts. Toby and I sampled them with nonfat (skim) milk and left them plain. On a typical morning, I’d add in some fresh seasonal fruit.
To determine our 1 to 5 rating (5 being the highest), we paid close attention to flavor, texture and nutrition content. When it comes to cereal, our biggest concerns are calories, fiber and sugar. We also looked at the average cost — boxes of cereal can get really pricey!
Special K
Rating: 3
Price: $3.29
Nutrition Info (per 1 cup): 120 calories, less than 1 gram of fiber, 4 grams of sugar
Our Take: With a nice crunch but cardboard-y flavor, this cereal didn’t rank very high with our tasters. The fact that it’s sweetened with both sugar and high-fructose corn syrup didn’t help it’s rating either.
Multigrain Cheerios
Rating: 3.5
Price: $4.39
Nutrition Info (per 1 cup): 110 calories, 3 grams of fiber, 6 grams of sugar
Our Take: This was the sweetest tasting cereal of the bunch, which makes sense because it was among the highest in sugar. Despite the healthy sound of the word “multigrain,” these don’t offer any nutritional advantage. Stick to regular Cheerios — they have the same amount of fiber and only one gram of sugar per serving. You can add your own sweetness with fresh fruit.
Total
Rating: 3
Price: $4.49
Nutrition Info (per 3/4 cup): 100 calories, 3 grams of fiber, 5 grams of sugar
Our Take: Total has a great crunch at first (it gets soggy fast) and decent flavor but disappointed us most. The cereal promises “total” nutrition, but it’s basically made from three ingredients (in order): whole grain wheat, sugar and corn syrup. The “total” nutrients come from adding fortified vitamins and minerals (four of the five cereals have these added nutrients). While not “unhealthy,” fortified vitamins and minerals are just like adding a crushed-up multivitamin to your cereal. We prefer that the majority of our nutrients come naturally from wholesome foods.
Kashi Go Lean
Rating: 4.5
Price: $3.39
Nutrition Info (per 1 cup): 140 calories, 10 grams of fiber, 6 grams of sugar
Our Take: This cereal has a great crunch and sweetness from honey and evaporated cane juice. That matched with nutrition facts made it the big winner. Though higher in calories, a serving has 10 grams of fiber and a whopping 13 grams of protein (more than double the others). Most of the other cereals are made with rice, oats, wheat and corn; Go Lean mixes in different grains such as triticale, buckwheat, barley and rye.
PS: This was also the only cereal that didn’t have a bunch of extra vitamins added — the nutrients here come straight from the whole-grain ingredients.
Grapenuts
Rating: 4
Price: $3.79
Nutrition Info (per 1/2 cup): 200 calories, 7 grams of fiber, 4 grams of sugar
Our Take: I have a soft spot for Grapenuts, a childhood favorite. It does have a healthy whole-grain flavor and is VERY crunchy (too crunchy by some standards). Instead of sweeteners such as corn syrup, sugar or even honey, its slight sweetness comes from malted barley flour. Its whole-grain wheat provides the second highest amount of fiber.
Caution: This was the smallest portion but highest in calories — so stick to 1/2 cup portions (Grapenuts are very filling). Supplement it with fruit or mix it with another lower-calorie cereal.
Great reviewing! I think I'll stick with the Kashi line, but I'd love to try Grape Nuts and will have to some day.
Kashi Go Lean is the absolute BEST! I have with light vanilla soy milk (regular tastes too 'chalky' to me) , banana, and thawed frozen mixed fruit (strawberries, blueberries, raspberries, and blackberries). It is a completely delicious and satisfying breakfast that I always look forward to!!!
what about original fiber one? is it good?
could someone tell me about it?
Grapenuts are one of those cereals that are good for on the run. I dry cereal in a bowl with my favorite yogart. Out the door I go.
How does Wheat Chex stack up? Anybody know?
Good info…I have been buying the various flavors of Special K and am disappointed with your results. I will try the Kashi cereal. Thanks for doing the work for me!
Can someone do a test with ALL the cereals with the same amounts—1/2 cup each — I THINK THAT IS THE BEST WAY— ALSO can you compare all this with other types of breakfast, like eggs, or something different.?? ALL WITH 1/2 CUP SERVINGS ??? THANKS AHEAD OF TIME.
Grpenuts are my favorite. Top with fresh grapes or berries and you can't beat it.
I like their trail mix variety: Cranberry Vanilla also, try it it's great.
What about Special K Protein – it is low in sugar, high in fiber and protein. It also stays crisp in skim milk. All Kashi cereals taste and smell like cardboard!!! (Sorry Kashi fans!) Even their energy bars have a sick flavor. All the Cheerios seem to taste "processed", and probably are. I agree with the portion post. All portions should be the same. There are a lot of healthy cereals out there, but one must read the nutritional box and the first three ingredients….. Thanks!
In response to someone above's question, the original Fiber One is ok, but does get soggy quickly, and also TASTES like you are eating fiber, which is NOT good if you are used to sweeter foods. However, it seems to help the digestive track, and is pretty filling.
In response to the 1/2-cup portion pusher's comment, there is a HUGE difference between 1/2 cup of Grape Nuts and 1/2 cup of Special K. I could easily eat 3 bowls of Special K at that serving size, but there is no way I could finish even ONE serving of Grape Nuts at that size. You might be more interested in comparing these by the same weight instead of the same volume, that would most likely be a more accurate comparison.
I generally mix Quaker Oats 100% Natural and Grapenuts for a very satisfying morning bowlful. I imagine the calories are high, but it certainly keeps me "regular"
I really like the Bare Naked cereals. Fairly low in carbs for a cereal.
Hope you get down this far, Instead of any of the cereals mentioned, try Nature's Path Organic Flax Plus Multibran – all organic, 110 calories, 5 grams of fiber, organic whole wheat flour is the 1st ingredient; 13.25 oz per box. Or try Nature's Path organic Optimum Blueberry Cinnamon -all organic ingredients (including the blueberries and cinnamon), 200 calories, 7 grams of fiber, organic whole wheat flour is the 1st ingredient, 14 oz per box. Both are delicious, stay crisp in milk. Both are $2.99 per box. Available at Whole Foods with other varieties slightly higher in cost. Also at Jewel for $3.99 per box.. Two terrific values and delicious cereals..
You are missing a very nutritious breakfast if you don't try FIBER ONE 57% . Has a great taste with those little clusters plus gives you 13 g. of fiber in one serving. That's about half the fiber you need in one day. I add 2 Tbsp. of ground flax seed and some slivered almonds with skim milk. If I have berriesI will add them too.
Not sure why you didn't include cereals with dried fruit or nuts. Having said that I think dried fruit is such a health food cop-out -marketers know people think it's good for them, but ignore the crushing level of sugar.
Nuts – I guess that's because of their fat level? I'd be interested to hear.
For mine an Australian cereal, SuperStart is the all-round healthiest cereal. Maybe it's an Australian bias but as a serial (and, more specifically, cereal) nutritional panel checker I've never seen it bettered. Most important is that it has no-added sugar – a brave move in this sugar addicted world.
Anyway, I think their nutritional panel and ingredients are online – http://www.metabolicfood.com.au
Thanks for your question Bondi Bloke –
We chose to use cereals without fruit or nuts for the taste test because we wanted to compare similar whole grain varieties (there's a lot of different types of cereals out there!). Maybe we'll do another test in the future with the kinds that have more of those add-ins.
Fiber One also uses an artificial sweetener, which I stay away from religiously.
Did anyone else notice that the flavored Special K cereals have a different flake in them than the tasteless ones in the original flavor box?
I've got a soft spot for Uncle Sam Cereal. I started eating it when I did the South Beach diet at one point, and even though that didn't last I've stuck with this cereal ever since. It only has about 1 gram of sugar and I love the toasted-y taste. For some reason I don't like it with milk, but in the morning I mix it with plain yogurt, a few walnuts and either dried (in fall/winter) or fresh (in spring/summer) fruit. Very filling, very tasty and loaded with fiber. I even bring a bag of it with me when I travel so that all I have to do for a reliable, healthy breakfast is find a cup of yogurt.
i love the regular special k cereal! i’ve tried the special k with added fiber, but i keep going back to the original. i lost 50lbs. eating special k, so for me it’s my favorite.
You are so right about the Special K protein! It has more protein than any of the Kashi's and doesn't taste like your eating grass. It has more fiber and less sugar and whole grains.
I love special K protein! The taste is awesome and it is so easy to pack a small bag as an afternoon snack. All that protein is wonderful. Some will not like that the protein comes from soy, but it doesnt bother me.
I have been eating fiber one cereal every day for the past year and I think its great!!!
Have you ever read Nutrition Action Newsletter? It is like the Consumer Reports of food. The newsletter always takes a long list of like foods and compares them for you and shows you the best ones! It is inexpensive and non-profit as well…
Have any of you tried the cereals by Cascadian Farms? They are organic, low in calories and very tasty. Give them a try.