The best breakfast cereals for your diet

Blueberry Pomegranate Ancient Grains

Post’s Blueberry Pomegranate Ancient Grains has a delicious fruity taste, and the large-sized flakes give it great bite.

Per serving (54 g): 190 calories, 2.5 g fat (0.3 g saturated fat), 210 mg sodium, 9 g fibre, 14 g sugars, 4 g protein

Super High Fibre Museli

Super High Fibre Museli, Dorset Cereals

The coconut slices are delicious, and this cereal has a nice, toasty taste. There’s no added sugar, but it has plenty of sweet fruit.

Per serving (60 g): 220 calories, 6 g fat (3 g saturated fat), 20 mg sodium, 5 g fibre, 17 g sugars, 5 g protein

All-Bran Bran Buds

Kellogg’s All-Bran Bran Buds has a substantial amount of fibre in a 1/3-cup serving. Add some fresh blueberries for an antioxidant punch.

Per serving (30 g): 80 calories, 1 g fat (0 g saturated fat), 210 mg sodium, 13 g fibre, 8 g sugars, 3 g protein

Oatmeal Squares

Quaker Oatmeal Squares are great if you love oats but can’t be bothered making hot oatmeal. They’re crispy, yet have a light-and-airy bite.

Per serving (56 g): 210 calories, 2.5 g fat (0.5 g saturated fat), 190 mg sodium, 5 g fibre, 9 g sugars, 6 g protein

Pumpkin Flax Plus Granola

Pumpkin Flax Plus Granola, Nature’s Path Organic

The granola base is tasty, but what makes this cereal so good are the pumpkin “pepitas” and flaxseeds-both sources of omega-3s.

Per serving (55 g): 260 calories, 10 g fat (1.6 g saturated fat), 45 mg sodium, 5 g fibre, 10 g sugars, 6 g protein

Rice Chex

Rice Chex, General Mills

This gluten-free option has a light bite, yet stays crunchy in milk and has a good flavour. And though it has some added sugar, it doesn’t taste very sweet.

Per serving (27 g): 100 calories, 0 g fat, 240 mg sodium, 1 g fibre, 2 g sugars, 2 g protein

Toasted Berry Crisp Cereal

Toasted Berry Crisp Cereal, Kashi

Thanks in part to the soy bits, this has 9 g of protein in 3/4 cup-about the same as a similar amount of black beans. The berry sweetness is nice, and this is very crunchy!

Per serving (51 g): 180 calories, 3.5 g fat (0 g saturated fat), 125 mg sodium, 8 g fibre, 10 g sugars, 9 g protein

Multigrain Flakes with Almonds

Multigrain Flakes with Almonds, Compliments Balance

Light and tasty at only 120 calories per 3/4 cup serving (170 calories with 1/2 cup 1% milk), and the almond flakes provide a refreshing crunch.

Per serving (30 g): 120 calories, 2 g fat (0 g saturated fat), 90 mg sodium, 4 g fibre, 7 g sugars, 3 g protein

Ancient Grains

Ancient Grains, President’s Choice Organics

Made with organic kamut flour, wheat bran, barley flour and quinoa, among other ingredients, this crunchy, tasty cereal delivers 12 percent of the daily value of fibre. Its sweetness comes from organic honey.

Per serving (30 g): 120 calories, 0.5 g fat (0 g saturated fat), 60 mg sodium, 3 g fibre, 3 g sugars, 4 g protein

Oatmeal Crisp & Almonds

Oatmeal Crisp & Almonds, General Mills

Although this cereal has added sugars, it also contains lots of vitamins, including 50 percent of your daily value of iron.

Per serving (60 g): 230 calories, 4 g fat (0.5 g saturated fat), 125 mg sodium, 5 g fibre, 16 g sugars, 6 g protein

Wheat Squares

Wheat Squares, President’s Choice Organics

A great-tasting cereal that’s rich in protein at 6 g per 1 1/4 cup serving, supplying 24 percent of your daily fibre needs.

Per serving (55 g): 220 calories, 1 g fat (0.2 g saturated fat), 330 mg sodium, 6 g fibre, 9 g sugars, 6 g protein

Flax & Fibre Granola Cereal

Flax & Fibre Granola Cereal, Compliments Balance

Crunchy and sweet, this cereal delivers 10 g of protein, or 20 percent of your daily recommended intake.

Per serving (55 g): 220 calories, 3 g fat (0.5 g saturated fat), 135 mg sodium, 4 g fibre, 10 g sugars, 10 g protein

Related:
• Our best healthy breakfast recipes
• 6 ways to raise a healthy eater
• 5 ways to make breakfast a habit