How to choose a healthy breakfast cereal

The healthiest breakfast cereals are made mostly from whole grains, are high in fiber and low in sugar and salt. On the label, look for a whole grain as the first ingredient, 5 g of sugars or less per 100 g and at least 6 g of fiber per 100 g. Plain oats, shredded whole-wheat and bran-based cereals usually tick these boxes; many kids' cereals and granolas do not.

How much sugar is in cereal?

More than the box suggests in many cases. Sugar-coated, chocolate, honey and "crunchy" cereals often fall in the high range, and even cereals marketed as healthy can contain added sugar, honey, syrups or dried fruit. Compare products using the per 100 g column, since serving sizes differ between brands.

The WHO advises getting less than 10% of your daily energy from free sugars (added sugars plus the sugar in honey, syrups and fruit juice), and ideally less than 5%, which is roughly 25 g (6 teaspoons) a day for adults. A sweet cereal can use up a large share of that before the day has started. Our guide to how much sugar per day explains the limits in more detail.

Whole grain cereal: what to look for

Whole grains keep the bran and germ of the grain, which hold most of the fiber, vitamins and minerals. The NHS advises choosing whole-grain cereals, or mixing some in with your usual cereal. Many refined cereals can also be high in added salt and sugar.

• Check the first ingredient. Look for words like "whole grain", "wholegrain wheat", "whole wheat", "oats", "oat flakes", "whole-grain rice" or "wholemeal". Ingredients are listed by weight, so the first one makes up the most.
• Don't trust the color or the name. "Multigrain" means several grains, not necessarily whole ones, and a brown color can come from added malt or caramel.
• Look at the fiber figure. In the EU, a cereal can claim to be a "source of fibre" with at least 3 g per 100 g, and "high fibre" with at least 6 g per 100 g.
• Check the salt. Some cereals, including flakes and puffed cereals, contain more salt than you might expect. Over 1.5 g of salt per 100 g counts as high.

Is granola healthy?

Granola has a healthy image, but it is usually oats, nuts and seeds baked with sugar, honey or syrup and oil. That makes it much more energy dense than plain oats, and many granolas are high in sugar and fat per 100 g. That doesn't mean it's off the menu:

• Compare sugars per 100 g and choose the lowest you enjoy.
• Check the serving size on the pack and actually measure it once; granola servings are small and easy to overpour.
• Use granola as a topping on plain yogurt and fruit rather than as a full bowl.
• Unsweetened muesli is often a simpler alternative, with the sweetness coming from fruit.

What is the best cereal for kids?

Cereals with cartoon characters, bright colors and chocolate or honey flavors are often among the most sugary on the shelf. Children have smaller energy needs than adults, so the same bowl represents a bigger share of their daily sugar.

• Choose plain whole-grain cereals such as whole-wheat biscuits, plain shredded wheat, plain puffed whole-grain cereals or porridge.
• Add sweetness yourself with sliced banana, berries or grated apple, so you control how much.
• Mix and transition. If your child loves a sugary cereal, mix it half and half with a plain one and gradually shift the balance.
• Watch the portion. A child's bowl should be smaller than an adult's.

Why oats are a great choice

Plain oats (rolled oats, porridge oats or steel-cut oats) are whole grains with nothing added. They contain a soluble fiber called beta-glucan, which is linked to lower blood cholesterol, and they keep you full for longer. The NHS suggests plain porridge with fruit, or whole oats with fruit and a lower-sugar yogurt, as breakfast ideas.

Flavored instant oat sachets are a different story: many contain added sugar, flavorings and sometimes salt. Buy plain oats and flavor them yourself with fruit, cinnamon, nuts or seeds.

A quick checklist for the cereal aisle

1. Turn the box over and find the per 100 g column.
2. Sugars: aim for 5 g or less, and avoid anything over 22.5 g for everyday eating.
3. Fiber: look for 6 g or more per 100 g.
4. Salt: under 1.5 g per 100 g, ideally much lower.
5. Ingredients: a whole grain first, and a short list.
6. Ignore front-of-pack claims like "with real fruit" or "made with whole grain" until you have checked the numbers. "Fortified with vitamins" is a plus, but not a reason to choose a sugary cereal.

For the full picture on nutrition tables, see our guide on how to read nutrition labels. If you want something to eat later in the morning, our guide to choosing a healthy snack uses the same checks.