Breakfast Cereals

Breakfast cereals range from minimally processed whole grains (oats, bran) to highly processed, sugar-added products. Whole-grain cereals are a practical source of fiber, B vitamins, and iron. Many commercial cereals are fortified with vitamins and minerals but also contain significant added sugar. Reading the nutrition label is essential in this category.

Key Nutrients

Oats provide 10 to 13g of protein per 100g with 10g of fiber, including beta-glucan
Most commercial cereals are fortified with iron, B vitamins, and folic acid
Whole-grain cereals are significant sources of manganese, magnesium, and phosphorus
Added sugar ranges from 0g (plain oats) to over 40g per 100g in sweetened cereals

Tips

Plain oats are one of the most cost-effective whole food sources of fiber and complex carbohydrates.
Compare cereals by sugar content per serving. Aim for less than 8g of added sugar per serving.
Granola is calorie-dense (400 to 500 calories per 100g) due to added oils and sweeteners. Treat it as a topping, not a base.

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Cereals Corn Grits White Regular and Quick Enriched Cooked with Water with Salt

71 cal

4% DV

Breakfast Cereals

Key Nutrients

Tips

Cereals Corn Grits White Regular and Quick Enriched Cooked with Water with Salt

Cereals Corn Grits White Regular and Quick Enriched Cooked with Water Without Salt

Cereals Corn Grits White Regular and Quick Enriched Dry

Cereals Corn Grits Yellow Regular and Quick Enriched Cooked with Water Without Salt

Cereals Corn Grits Yellow Regular and Quick Unenriched Dry

Cereals Corn Grits Yellow Regular Quick Enriched Cooked with Water with Salt

Cereals Cream of Rice Cooked with Water with Salt

Cereals Cream of Rice Dry

Cereals Cream of Wheat 1 Minute Cook Time Cooked with Water Microwaved Without Salt

Cereals Cream of Wheat 1 Minute Cook Time Cooked with Water Stove-top Without Salt

Cereals Cream of Wheat 1 Minute Cook Time Dry

Cereals Cream of Wheat 2 1/2 Minute Cook Time Cooked with Water Microwaved Without Salt

Cereals Cream of Wheat 2 1/2 Minute Cook Time Cooked with Water Stove-top Without Salt

Cereals Cream of Wheat 2 1/2 Minute Cook Time Dry

Cereals Cream of Wheat Instant Dry

Cereals Cream of Wheat Instant Prepared with Water Without Salt

Cereals Cream of Wheat Regular 10 Minute Cooking Dry

Cereals Cream of Wheat Regular Cooked with Water with Salt

Cereals Cream of Wheat Regular Cooked with Water Without Salt

Cereals Farina Enriched Assorted Brands Including Cream of Wheat Quick Cooked with Water Without Salt

Cereals Farina Enriched Assorted Brands Including Cream of Wheat Quick Dry

Cereals Farina Enriched Cooked with Water with Salt

Cereals Farina Unenriched Dry

Cereals Malt-o-meal Chocolate Dry

Cereals Malt-o-meal Chocolate Prepared with Water Without Salt

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