Is It Healthy Breakfast Cereal or Candy for Breakfast?

Front-of-package nutrient claims on cereal boxes can be confusing for consumers who are looking to start their day with a healthy breakfast cereal choices. Although healthfulness is strongly associated with breakfast cereal among consumers, it is recognized as a leading food source for added sugars. It can even contain more sugar per serving than ice cream or a donut.

The Hidden Sugars in Breakfast Cereal

The American Heart Association began warning people about excess sugar consumption more than 75 years ago. Added sugars not only provide empty calories but also deplete essential vitamins from other foods, leading to nutritional deficiencies.

The amount of added sugars in a product is listed on the Nutrition Facts Panel. It represents the amount of sugar (in grams) that was added to the food during processing. It also includes sugars packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.

Here’s a comparison of the added sugar content in popular breakfast cereals:

Cereal Name	Serving Size	Added Sugar per Serving (g)	Percent Sugar by Weight
Honey Smacks®	1 cup (36g)	18	50%
Honey Nut Cheerios®	1 cup (37g)	12	32%
Frosted Flakes®	1 cup (37g)	12	32%
Froot Loops®	1 1/3 cups (39g)	12	31%
Trix®	1 ¼ cups (39g)	12	31%
Raisin Bran Crunch®	1 cup (55g)	13	24%
Honey Bunches of Oats®	2/3 cup (63g)	14	22%
Wheaties®	1 cup (38g)	5	13%
Cheerios®	1 1/2 cups (39g)	1	2.5%
Oatmeal plain	½ cup dry (49g)	0	0%
Original Krispy Kreme®	1 donut (49g)	10	20%
Pop-tart®	2 pastries (96g)	29	30%

Understanding Misleading Claims

If only the front-of-label claims are focused on, it will be seen that many of these sugary cereals are labeled as “made with whole grains,” “natural,” containing “no high fructose corn syrup,” “fortified with vitamins and minerals,” or “made with natural flavors.” These claims can be misleading as they are often associated with healthy breakfast cereal choices. However, examining the side of a cereal box reveals the added vitamins and minerals, a response from cereal companies to calls for banning sugary cereals.

How to Choose a Healthier Breakfast Cereal

When choosing a cereal for breakfast, compare labels and select items with the lowest amount of added sugars. Consider sweetening your cereal yourself with fresh fruit or cinnamon. Pay attention to serving sizes, as it is easy to pour more than one serving into a bowl. Look for cereals with at least 4 grams of fiber per serving to help meet your daily fiber intake.

Conclusion

Choosing the right breakfast cereal can significantly impact your overall health. By being aware of added sugars and misleading nutrient claims, you can make informed choices that contribute to a healthier diet. Remember to always check the Nutrition Facts Panel and opt for cereals that are low in added sugars and high in fiber.