Cereal Nutrition Facts Comparison (2025)

Cereal has been a North American breakfast staple for decades. And it’s no mystery why. Cereal is quick and easy to prepare, and most importantly, delicious! There is a range in the nutrition content of cereal depending on the type. While some of our nostalgic childhood favourites are high in sugar, others are rich in fibre and protein and can be a nutritious option for a balanced meal any time of the day. Whatever you’re looking for, our Cereal Nutrition Facts Comparison chart below can help you find the right one for you.

The nutrition content of cereal varies depending on the brand and flavour. However, most cereal is made with wheat as the main ingredient, making it primarily a source of carbohydrates. The quality of these carbohydrates will differ depending on the cereal’s ingredients and how it was made.

Some cereals contain more whole grains and fibre, while others contain more refined flour and sugar. One potential downside of cereal as a meal is that it tends to be low in protein. In recent years, higher protein cereals have entered the market which are excellent options for a meal-worthy cereal. If your favourite brand is lower in the protein category, it’s not the end of the world. Consider serving it with Greek yogurt, a side of eggs, or adding protein powder to increase the protein content of the meal.

Cereal Nutrition Facts Labelling 

With so many cereal options in grocery stores, it can be challenging to review them all to find the right one for you and your family. As part of Health Canada’s recent updates to food labels, cereal products are required to show nutrition facts for 1 cup of dry cereal. Previously, this rule was not in place, which made it difficult for consumers to compare and select products. 

The following nutrients are required to be on each cereal nutrition facts table:

Serving size: 1 cup (weight (g)

• Calories
• Fat (g)
  • Saturated fat (g)
  • Trans fat (g)
• Carbohydrate (g)
  • Fibre (g)
  • Sugar (g)
• Protein (g)
• Cholesterol (mg)
• Sodium (mg)
• Potassium (mg)
• Calcium (mg)
• Iron (mg)

Some companies include additional nutrients, such as polyunsaturated fats or other micronutrients, but this will not be consistent across all cereal types as it is not part of the minimum requirements. 

Want to know more about how to read nutrition facts tables? Check out our guide, How to Read Nutrition Labels in Canada here.

Cereal Nutrition Facts Comparison Chart

The comprehensive comparison chart below makes it easy to compare cereal brands before you shop. Browse the table to see how your favourite brands compare to competitors, or sort the table by nutrients to find the cereal that’s lowest or highest. Don’t see something you’re looking for? Let us know in the comments below and we’ll be sure to look into it.

Per 1 cup serving (cereal only)	Calories	Fat (g)	Saturated Fat (g)	Carbohydrate (g)	Fibre (g)	Sugar (g)	Protein (g)	Sodium (mg)	Potassium (mg)	Iron (mg)
All Bran Buds (1/2c)	130	1	0	37.5	18	13	5	305	450	6
All Bran Flakes	120	1	0	30	6	5	4	220	175	5
All Bran Original	220	3.5	0.5	55	22	13	9	390	600	9.5
Annie's Cinnamon Crunch	150	3	0.5	30	3	11	2	140	75	1
Annie's Honey Nut O's	120	1	0.2	27	3	8	3	135	75	0.5
Apple Jacks	150	1.5	1	33	3	14	2	150	50	5
Arrowhead Mills Puffed Kamut	80	0	0	14.5	1	1	2.5	0	83	6.5
Arrowhead Mills Puffed Millet	67	0.5	0	14.5	5	0	2.5	0	68	0
Arrowhead Mills Puffed Wheat	67	0	0	16	2.5	0	2.5	0	72	1
Barbara's Cinnamon Puffins	140	1	0.2	33	6	7	3	190	75	1
Barbara's Morning Oat Crunch	168	2	0.5	36	5	8	5.5	184	192	2
Barbara's Multigrain Spoonfuls	140	1.5	0	31	5	7	5	210	170	1
Barbara's Original Puffins	150	1.5	0.2	34	6	7	3	220	100	1
Barbara's Peanut Butter Puffins	150	3	0.5	30	2	9	3	280	75	0.5
Cap'n Crunch	120	1.5	1	26	1	12	1	230		5.5
Cap'n Crunch Berries	140	1.5	1	31	1	16	2	290	40	5
Cap'n Crunch Peanut Butter	110	2.5	0.5	21	1	9	2	200		0
Cascadia Farms Cinnamon Crunch	150	3	0	30	3	11	2	140		1
Cascadia Farms Climate Smart Kernza Grains	230	3	0	46	5	9	5	200	210	2.2
Cascadia Farms Fruitful O's	150	1.5	0	33	2	11	2	100		0.7
Cascadia Farms Hearty Morning Fiber Cereal	220	3.5	0,5	51	10	10	6	180	270	2
Cascadia Farms Honey Oat Crunch Cereal with Almonds	210	2.5	0	44	3	9	4	190	130	1.1
Cascadia Farms Organic Graham Crunch Cereal	160	3	0	30	3	11	3	190	100	1.2
Cascadia Farms Organic Purely O's	150	1.5	0	31	4	1	4	180	120	0.8
Cascadian Farms Organic Raisin Bran	210	1	0	51	7	16	5	290	310	2.5
Cascadia Farms Organic Vanilla Crisp Cereal	250	8	3.5	43	5	5	5	400	220	1.8
Catalina Crunch Cereal Cinnamon Toast	110	5	0.5	14	9	0	11	110	30	1.6
Catalina Crunch Cereal Chocolate Banana	110	6	4	14	9	0	11	125	80	2.3
Catalina Crunch Cereal Chocolate Peanut Butter	110	5	2.5	14	9	0	11	150	80	2
Catalina Crunch Cereal Dark Chocolate	110	6	4	14	9	0	11	125	80	2.3
Catalina Crunch Cereal Fruity	110	5	0.5	14	9	0	11	110	30	1.6
Catalina Crunch Cereal Honey Graham	110	5	4	14	9	0	11	110	30	1.6
Catalina Crunch Cereal Maple Waffle	110	5	4	14	9	0	11	110	30	1.6
Catalina Crunch Cereal Mint Chocolate	110	6	1	14	9	0	11	125	80	2.3
Cereal Club Cinnabites	130	3	2	14	2	1	14	35	27	0
Cheerios	100	2	0	20	3	1	4	170		5.5
Cheerios Apple Cinnamon	160	2.5	0	32	2.5	13	4	160		5.5
Cheerios Chocolate	150	2	0.5	30	3	11	4	210	125	5
Cheerios Strawberry Banana	150	2.5	0.5	31	3	12	3	150	100	5
Cheerios Hearty Nut Medley	210	6	1	39	6	9	6	210	220	9
Cheerios Honey Nut	147	2	0	31	2.5	12	4	213
Cheerios Multi Grain	110	1	0	25	2	6	2	160	75	4
Cheerios Peanut Butter Chocolate	160	4.5	0.5	25	2.5	9	4	227	n/a	5.5
Cheerios Protein Cinnamon	150	2.5	0	24	2	12	8	210	130	3.6
Cheerios Protein Strawberry	150	2.5	0	24	2	12	8	210	130	3.6
Cheerios Oat Crunch Cinnamon	230	5	0.5	44	3	16	4	280	125	7.5
Cheerios Oat Crunch Almond	230	6	0.5	43	3	15	4	270	150	7.5
Cheerios Oat Crunch Oats 'N Honey	230	5	0.5	44	3	16	4	280	125	7.5
Cheerios Veggie Blends Apple Strawberry	170	2	0	36	3	9	3	230	210	12.6
Cheerios Veggie Blends Blueberry Banana	170	2	0	36	3	9	3	240	210	12.6
Chex Apple	180	3.5	0.5	37	1	11	2	270	75	6
Chex Cinnamon	173	4	0.5	33	1	8	2.5	253	n/a	5.5
Chex Chocolate	187	3	0	36	1	12	2.5	267	n/a	5.5
Chex Corn	120	1	0	28	2	4	2	230	75	5.5
Chex Honey Nut Flavour	173	0.5	0	40	1	13	2.5	293	n/a	5.5
Chex Rice	110	0.5	0	24	1	2	2	230	n/a	5.5
Chips Ahoy!	113	2	0	24	0	11	1	120	30	5
Cinnamon Toast Crunch	173	4	0.5	33	2.5	12	2.5	240	n/a	5.5
Cinnamon Toast Crunch Caramel	227	5	0.5	44	2.5	16	2.5	307	75	8
Cinnamon Toast Crunch Churros	180	4.5	0.5	33	3	10.5	3	240	n/a	5.5
Cinnamon Toast Crunch French Toast	173	2	0	37	1	13	2.5	226	n/a	5.5
Cinnamon Toast Crunch Rolls	150	4	0.5	29	2	9	2	180	75	10.5
Coca Pebbles	170	2	0.5	36	1	12	2	280	50	5.5
Corn Flakes	110	0	0	25	1	3	2	190	40	4
Corn Pops	120	0	0	29	3	10	1	180	20	4.5
Cracklin' Oat Bran	230	8	3.5	41	7	16	4	65	210	4.5
Cranberry Almond Crunch	240	2.5	0.3	52	4	17	4	250	125	8.5
Crispix	110	0	0	26	0	3	2	180	20	4
Envirokidz Cheetah Chomps	180	1.5	0	38	1	12	3	170	100	0.75
Envirokidz Coco Chimps	170	1.5	0	39	3	14	3	135	150	1.25
Envirokidz Gorilla Munch	150	1.5	0	33	3	10	3	100	75	0.4
Envirokidz Koala Crisp	190	1.5	0	43	3	19	3	170	125	1
Envirokidz Leapin' Lemurs	160	2	0	33	3	11	3	150	75	0.5
Envirokidz Panda Puffs	180	5	1.5	31	3	10	3	170	75	1
Envirokidz Rhino Rolls	120	1	0	25	2	7	2	80	n/a	1
Envirokidz Turtle Splash	170	0.5	0	36	3	10	4	120	250	1
Ezekiel 4:9 Almond Sprouted Whole Grain Cereal	400	6	0	68	12	2	16	300	386	8
Ezekiel 4:9 Cinnamon Raisin Whole Grain	380	2	0	76	10	16	14	260	472	6
Ezekiel 4:9 Flax Sprouted Whole Grain Cereal	380	6	0	70	14	2	16	320	335	8
Ezekiel 4:9 Sprouted Whole Grain	360	2	0	70	12	2	16	320	356	8
Fibre 1	170	2	0.5	45	13	7	4	250	150	7
Fruit Loops	150	1.5	0.5	34	3	14	2	150	50	5
Fruity Pebbles	160	1.5	0.5	34	0	12	2	220	20	5.5
Frosted Flakes Original	140	0	0	34	1	14	2	180	40	5
Frosted Flakes Chocolatey	160	1.5	1	35	1	14	2	190	75	5.5
Frosted Flakes Honey Nut	150	0	0	36	1	12	2	200	50	5.5
Frosted Flakes Maple Cinnamon	150	1	1	34	1	14	2	170	40	5
Golden Crisp	150	0.5	0	34	0	21	2	85	70	0.5
Golden Grahams Crunch	160	1.5	0	35	2	13	2	310	75	5.5
Great Grains Banana Nut Crunch	230	4.5	0.5	45	5	10	6	240	220	16.5
Great Grains Blueberry Nut Crunch	220	3	0	48	3	16	4	200	130	2.7
Great Grains Cranberry Almond Crunch	210	3	0	44	4	12	5	200	170	4.5
Great Grains Crunchy Pecan	210	6	0.5	39	5	8	5	160	190	16.2
Great Grains Raisins Dates and Pecans	200	4	0	40	4	13	4	140	210	10.8
Great Grains Red Berry Almond Crunch Cereal	220	3	0	47	4	14	4	210	140	2.7
Honey Bunches of Oats Honey Roasted	160	2	0.5	35	2	8	3	135	75	5.5
Honey Bunches of Oats Maple & Pecan	170	3.5	0	32	2	9	3	170	90	16.2
Honey Bunches of Oats with Almonds	170	2.5	0.5	34	2	8	3	130	75	5.5
Honey Bunches of Oats Real Strawberries	170	2	0.5	36	3	11	3	170	100	5.5
Honeycomb Original	90	1	0	21	1	8	1	110	40	3
Honey Maid S'mores	160	3.5	0	33	1	17	1	270	70	4.5
Honey Ohs	160	3	0	34	1	18	2	240	60	7.2
Kashi GOLEAN	170	1.5	0.5	35	11	7	10	150	200	2.5
Jordans Morning Crisp Bursting with Nuts	420	18	2.5	52	5	16	9	10	250	2
Jordans Morning Crisp Dark Chocolate Dream	410	15	3.5	58	5	19	8	10	250	4
Jordans Morning Crisp Honey Nut	410	16	2	55	5	20	8	10	200	2
Jordans Morning Crisp Marvellous Maple Pecan	430	19	2	53	6	19	7	35	150	1
Jordans Morning Crisp Strawberry Dream	390	12	1.5	60	5	18	8	10	225	2
Jordans Morning Crisp Wild About Berries	390	12	1.5	60	5	18	8	10	250	2
Jordans Organic Decadent Dark Chocolate & Cocoa Nibs	410	14	4	59	5	17	7	10	300	2.5
Jordans Organic Morning Crisp Outrageous Oats	390	12	1.5	62	5	17	7	10	225	2
Kashi GOLEAN Crunch	290	4.5	0.5	52	6	18	12	130	500	2
Kashi GOLEAN Honey Almond Flax Crunch	290	7	1	47	6	16	12	200	500	2
Kashi GOLEAN Toasted Berry Crisp	280	6	0.5	50	12	16	12	200	400	2.5
Kashi GOLEAN Toasted Cinnamon Crisp	250	5	1	42	11	12	13	180	400	2.5
Kashi GOLEAN Chocolate Crunch	290	9	2	44	12	14	13	160	300	3
Kashi Maple Waffle Crisp	160	2	0.5	33	4	9	4	120	150	1.5
Kashi Organic Autumn Wheat	180	1	0	42	6	7	6	1	175	1.75
Kashi Organic Blueberry Bliss	210	2	0.5	44	3	11	5	130	125	1.5
Kashi Organic Cinnamon Harvest	190	1	0	43	6	8	6	0	175	1.5
Kashi Organic Toasted Oat	170	2.5	0.5	35	5	7	4	70	100	1
Kellogg's Cinnabon	130	2	0.5	26	1	13	2	100	40	4
Krave	180	5	1	33	2	16	3	150	100	5.5
Lovebird Grain Free Cinnamon O's	173	2	2	32	5	8	2.5	87	187	1
Lovebird Grain Free Honey	160	2	2	31	5	8	2.5	146	173	0.8
Lovebird Grain Free Unsweetened O's	147	2	2	27	5	1	2.5	113	133	0.6
Lucky Charms	147	1	0.5	30.5	2.5	12	2.5	253		5.5
Lucky Charms Honey Clovers	147	1.5	0	32	1.3	12	1.3	167		5.5
Magic Spoon Birthday Cake	150	8	1	15	2	0	13	270	27	0
Magic Spoon Blueberry Muffin	150	8	1.5	15	1	0	13	160	19	2
Magic Spoon Chocolate Chip Cookie	140	7	0.5	14	1	0	13	210	23	2
Magic Spoon Cinnamon Roll	140	7	1.5	15	1	0	13	150	25	2
Magic Spoon Cocoa	140	7	1	15	2	0	13	160	105	2
Magic Spoon Frosted	140	7	0.5	14	1	0	13	210	19	2
Magic Spoon Fruity	150	8	1	15	1	0	13	160	19	2
Magic Spoon Peanut Butter	170	9	1.5	10	1	0	14	210	40	2
Malt-O-Meal Cinnamon Bliss	120	3.5	0.5	22	1	10	1	135	55	5.5
Malt-O-Meal Cookie Bites	120	2	0	25	1	11	1	120	n/a	4.5
Malt-O-Meal Honey Graham Bliss	140	3.5	0.5	25	2	11	2	280	85	5.5
Malt-O-Meal Honey Oat Medley	120	1	0	25	1	6	2	105	60	5.5
Malt-O-Meal Honey Puffed Delight	120	0.4	0	27	0	17	1	65	55	0
Malt-O-Meal Marshmallow Mateys	140	1.5	0.5	29	2	14	2	240	75	4.5
Malt-O-Meal Peanut Butter Cups	170	4.5	0.5	32	1	18	2	170	60	7
Malt-O-Meal Sweet Wheat Bundles	190	1	0	45	6	11	5	5	200	9
Mini Wheats Brown Sugar	190	1	0	46	6	11	5	10	200	2
Mini Wheats Original	190	1	0	46	6	11	5	10	200	2
Mom's Best Crispy Cocoa Rice	170	1.5	0	37	0	18	2	240	60	5.4
Mom's Best Fruity Rings Cereal	120	1.5	0	27	1	11	1.5	144	40	3.5
Mom's Best Honey Grahams	170	4.5	0	32	2	14	2	360	110	5.4
Mom's Best Honey Nut Toasted O's	128	1.5	0	27	2.5	11	2.5	168	72	4
Mom's Best Oats & Honey Blend	150	1	0	33	2	7	3	135	80	5.4
Mom's Best Jungle Berry Crunch	136	1.5	0	30	0	14.5	1.5	168	32	4
Mom's Best Wheatfuls	210	1	0	49	6	12	5	10	180	16.8
Muslix Almond Raisin	240	2.5	0	53	7	17	6	150	300	2
Muslix Maple Raisin Nut	260	3	0	58	8	17	6	160	250	2
Nature's Path Crispy Rice	120	1.5	0	27	2	2	2	180	100	1
Nature's Path Flax Plus Maple Pecan Crunch	260	8	1	45	9	12	7	240	300	3
Nature's Path Flax Plus Cinnamon Flakes	200	1.5	0	40	7	8	5	230	200	1
Nature's Path Flax Plus Pumpkin Raisin Crunch	210	5	1	41	7	13	6	160	300	3
Nature's Path Fruit Juice Sweetened Corn Flakes	170	0	0	39	1	4	3	180	100	0
Nature's Path Golden Turmeric	210	2	1.5	44	3	9	3	250	125	2
Nature's Path Heritage Crunch	240	3	0.5	46	6	7	6	220	225	2.5
Nature's Path Heritage Flakes	200	1.5	0	39	8	7	7	210	250	2.5
Natures Path Heritage O's	240	2	0	47	6	6	8	230	200	2
Nature's Path Honey'd Corn Flakes	160	0	0	37	1	5	3	140	50	0.5
Nature's Path Kamut Khorasan Wheat Flakes	160	1.5	0	33	4	7	5	300	125	1
Nature's Path Kamut Khorasan Wheat Puffs	60	0	0	14	2	1	2	0	75	1
Nature's Path Mesa Sunrise with Raisins	230	1	0	50	2	13	3	210	175	2
Nature's Path Mesa Sunrise	180	1.5	0	37	5	6	5	190	100	2
Nature's Path Millet Rice Cereal	220	3.5	0	40	6	7	7	210	225	2
Nature's Path Multibran Flakes	160	2	0	34	7	6	6	200	200	2.5
Nature's Path Multigrain Flakes	210	2	0	46	10	8	6	210	300	3.5
Natures Path Optimum Power Blueberry Cinnamon Flax	230	3.5	0	42	9	10	10	260	400	2
Nature's Path Rice Puffs	70	0	0	15	1	0	1	0	0	0.5
Nature's Path Smart Bran	140	2	0	43	23	11	5	230	100	3
Nature's Path Crunchy Cinnamon	200	1.5	0	42	5	11	3	210	100	0.5
Nature's Path Sunrise Crunchy Honey	220	2	0	49	6	15	4	300	125	1
Nature's Path Sunrise Crunchy Maple	210	2	0	48	6	13	4	250	125	1.5
Nature's Path Sunrise Crunchy Vanilla	200	2	0	47	6	11	4	250	125	1.5
Nature's Path Whole O's	210	2.5	0	44	5	7	4	200	125	1
Nesquick	147	2	0.5	32	2.5	12	2.5	200	n/a	5.5
Oatmeal Crisp	230	4	0.5	46	5	13	6	125	200	11.5
Oatmeal Crisp Honey Crunch	230	3	0.5	49	5	15	6	130	175	8
Oatmeal Crisp Maple Nut	220	3	0.5	47	5	13	6	125	175	7.5
Oatmeal Crisp Triple Berry	200	2.5	0.5	44	5	12	5	115	175	7
One Degree Organic Foods Sprouted Brown Rice Crisps	147	1	0	32	1	1	2.5	167	121	1
One Degree Organic Foods Brown Rice Cacao Crisps	187	2	0	39	2.5	13	2.5	160	283	1
One Degree Organics Veganic Sprouted Maize Flakes	110	3	0	19	5	7	4	150	220	3.6
Oreo O's	120	1.5	0.2	26	1	13	1	160	50	4
Post Grape Nuts	400	2	0	94	14	10	12	560	520	32.4
Post Grape Nuts Flakes	150	1.5	0	35	5	7	4	210	160	12.6
Post Raisin Bran	200	1	0	46	8	18	5	250	350	8
Premier Protein Cereal Chocolate Almond	180	5	1	14	2	5	20	260	130	1.4
Premier Protein Cereal Mixed Berry Almond	180	5	1	14	1	5	20	260	110	2.1
Purely Elizabeth Chocolate Almond	345	13.4	7	53	6	12	7.5	150	270	3
Purely Elizabeth Cinnamon Raisin Almond	330	12	6	52.5	6	13.5	7.5	135	285	3
Purely Elizabeth Honey Peanut Butter	345	12	6	51	6	10.5	7.5	143	240	3
Purely Elizabeth Vanilla Blueberry Almond	345	12	6	54	9	13.5	7.5	143	306	3
Quaker Corn Squares	150	1	0.5	35	4	8	2	330	30	5.5
Quaker Harvest Crunch Apple Crumble	600	18	6	96	16	30	16	75	n/a	4
Quaker Harvest Crunch Canadian Maple	560	18	6	90	10	30	12	90	n/a	3.5
Quaker Harvest Crunch Dark Chocolate Cranberry & Almond	460	14	4	80	8	24	12	80	n/a	5.5
Quaker Harvest Crunch Light & Crisp	400	10	7	68	6	24	8	110	n/a	4
Quaker Harvest Crunch Light & Crisp Raison Almond	380	9	6	68	6	28	8	100	n/a	4
Quaker Harvest Crunch Original	315	12	9	46.5	6	15	7.5	53	n/a	4
Quaker Harvest Crunch Protein (Oat, Chocolate and Almond)	430	12	1.5	64	8	21	20	150	200	3
Quaker Harvest Crunch Raisin Almond	300	10.5	7	46.5	4.5	21	6	45	n/a	4
Quaker Life	180	2	0.5	38	3	10	5	230	125	6.5
Quaker Life Cinnamon	160	2	0.5	33	2.5	10.5	4	227	n /a	5.5
Quaker Life Multigrains	147	2	0.5	31	5	6.5	4	140	n/a	5.5
Quaker Oatmeal Squares	227	2.5	0.5	47	5	9	6.5	227	n/a	11
Quaker Oatmeal Squares Maple & Brown Sugar	240	2.5	0.5	48	4	14.5	8	200	n/a	9.5
Ratio Cinnamon Cranberry Almond Crunch	130	1	0	19	3	3	9	230
Ratio Maple Almond Crunch	140	7	1	19	3	3	10	220
Ratio Vanilla Almond Crunch	140	7	1	19	3	3	10	230	100	3.6
Reese's Puffs	173	4	0.5	32	2.5	12	2.5	253	n/a	7
Rice Krispies	110	0	0	25	0	3	2	140	30	3.5
Rice Krispies Brown Rice Gluten-Free	120	1	0	27	1	1	3	190	100	4.5
Rice Krispies Cinnamon	140	0	0	33	0	13	2	105	20	5
Seven Sundays Maple Cinnamon Oat Protein	160	5	3.5	24	3	6	5	55	105	2.5
Seven Sundays Maple Sea Salt Grain Free	170	6	4	28	2	7	5	40	40	50
Seven Sundays Sunflower Berry	170	5	3.5	28	2	6	5	5	40	0.8
Seven Sundays Super Fruity Oat Protein	160	5	3	24	3	7	5	40	105	2.4
Shredded Wheat Original	180	1	0	39	6	0	5	0	175	1.25
Shredded Wheat Original Big Biscuit (2 biscuits)	180	1	0	42	7	0	6	0	200	1.25
Shreddies Original	200	1	0	46	6	9	5	210	225	7.5
Shreddies Honey	210	1	0	48	6	13	5	200	200	7.5
Shredded Wheat & Bran	170	1	0	38	7	0	5	0	175	2
Snack House Keto Cereal	180	9	7.5	13.5	0	1.5	22.5	45	53	3
Special K Original	120	0.5	0	24	0	4	6	200	10	4.5
Special K Cinnamon Pecan	160	2.5	0	35	4	10	3	280	125	5.5
Special K Chocolate Almond	180	2.5	0.5	39	4	12	4	260	150	6.5
Special K Fruit & Yogurt	160	1.5	0.5	38	4	14	3	210	100	6
Special K Red Berries	150	0.5	0	35	3	9	3	260	125	5.5
Special K Vanilla Almond	170	2	0	36	4	11	4	250	125	6
Special K Whole Blueberries	160	0.5	0	37	3	12	3	240	100	5.5
Special K High Protein	240	6	0.5	29	4	9	20	290	230	18
Sugar Crisp	160	0.5	0	36	0	22	2	85	75	0.5
Three Wishes Cinnamon	130	1.5	0	20	3	3	8	90	221	2
Three Wishes Cocoa	130	1.5	0	20	3	3	8	80	281	2
Three Wishes Unsweetened	120	1.5	0	20	3	0	8	110	235	2
Tim Horton's Cereal Apple Fritter	130	2	0	27	1	11	1	150	30	4.5
Tim Horton's Cereal Birthday Cake	130	1	0	28	0	11	1	150	20	4.5
Tim Horton's Cereal Chocolate Glazed	140	1.5	0.2	32	1	17	1	130		5.5
Trix	130	1.5	0	27	1	10	2	150		5.5
Truely High Protein Cinnamon	150	6	1	2	5	1	18	139	66	0.3
Truely High Protein Cereal Cocoa	150	6	1	12	5	1	18	138	195	1
Truely High Protein Cereal Fruity	150	7	1	11	4	1	18	139	61	0
Truely High Protein Peanut Butter	150	7	1	12	4	1	18	135	89	0.3
Two Scoops of Raisins	180	1	0	44	7	14	5	250	300	7.5
Uncle Sam Original Wheat Berry Flakes	293	8	0.5	57	13	0	10.5	187	440	4.5
Vector Apple Cinnamon	160	1	0	30	4	12	10	160	125	6
Vector Maple Crunch	160	1	0	30	4	12	10	160	125	6
Vector Original	175	2	0.5	36	2.5	9.5	4.5	170	140	5
Waffle Crisp Cereal	128	1.5	0	27	1	12	1.5	176	40	4.5
Weetabix (3 biscuits)	180	1	0	42	7	2	6	170	225	7
Wholesome Provisions Cinnamon Protein Cereal	120	3.5	0	8	2	1	15	150	334	2
Wholesome Provisions Cocoa Protein Cereal	130	4	0.5	8	3	1	15	180	324	2
Wholesome Provisions Mixed Berry Protein Cereal	120	4	0	8	1	1	14	135	310	2
Wholesome Provisions Peanut Butter Protein Cereal	120	4	0.5	9	4	1	14	210	346	2
Wonderworks Keto Friendly Cereal Cinnamon	150	6	4	17	5	1	15	75	0	0
Wonderworks Keto Friendly Cereal Chocolate	150	6	4	16	4	1	15	120	120	1.2
Wonderworks Keto Friendly Cereal Fruity	140	6	4.5	17	5	1	14	75	0	0
Wonderworks Keto Friendly Cereal Peanut Butter	170	7	3.5	12	3	1	19	270	120	0.9

Note: we routinely update our Cereal Nutrition Facts Comparison chart. However, product formulations may change between updates. Always check the nutrition label for the most up-to-date nutrition facts before consuming a product.

Frequently Asked Questions

What is the healthiest cereal option?

KASHI Go Lean is our pick for the healthiest cereal option. It’s high in fibre (11g per serving), moderate in sugar (7g per serving), and contains 10g of protein per serving. This is an excellent balanced option.

Which is the highest-fibre cereal?

The highest-fibre cereal is Nature’s Path Smart Bran. It contains 23g of fibre per 1 cup serving.

Which cereals are the lowest in sugar?

The following cereals contain 0g of sugar per 1 cup serving:

Nature’s Path Rice Puff

Shredded Wheat Original

Shredded Wheat & Bran

What are the best high fibre, low sugar cereals?

Ezekiel 4:9 Sprouted grain cereals are high in fibre with 12-14g per serving and low in sugar with 2g per serving. Check out our full list of the Best High Fibre, Low Sugar Cereal here.

Which cereals are highest in iron?

Special K High Protein cereal is the highest in iron, with 18mg of iron per 1 cup serving.

Which cereal is highest in protein?

Snack House Keto cereal is the highest in protein, with 22.5g per 1 cup serving. Check out our full list of 22 High Protein Cereal Options to Fuel Your Morning.

Why are some cereals so high in calories in comparison to others?

Some cereals contain higher-calorie ingredients, such as nuts, seeds, and added sugar. In addition, some cereals are dense (think: grains or clusters), while others are light and airy (think: puffed rice). Since portion sizes are based on 1 cup of cereal and not weight, dense cereals will appear higher in calories (and overall nutrition) because it is based on a much larger weight of cereal.

Which cereal is best for weight loss?

A cereal that is high in fibre and protein will be more satiating and can support weight loss goals. Some examples are: KASHI Go Lean (original), Nature’s Path Multigrain Flakes, and Shredded Wheat & Bran.

Which cereal is best for weight gain?

Choosing a cereal that is both calorie and nutrient-dense can help support weight gain goals. Some examples are: Quaker Harvest Crunch, Jordan’s Morning Crisp, and Ezekiel 4:9 Sprouted Whole Grain Cereal.

Which cold cereal is best for diabetics?

A cereal that is higher in fibre and protein, and lower in sugar will support a more balanced glycemic response. Some examples are: KASHI Go Lean (original), Natures Path Multigrain Flakes, and Shredded Wheat & Bran. An individual’s blood sugar response will vary depending on the person. Always discuss with your dietitian or healthcare team for support in finding the best cereal options for your needs.

Which cereal is lowest in potassium?

Nature’s Path Rice Puffs and Special K Original are the lowest in potassium, containing 0mg and 10mg per 1 cup serving, respectively.

Which types of cereal are lowest in sodium?

The following types of cereal have 0mg of sodium per 1 cup serving: Nature’s Path Rice Puffs, KASHI Organic Cinnamon Harvest, Shredded Wheat (Original, Bran, and Big Biscuits), Nature’s Path Kamut Khorasan Rice Puffs. Check out our full list of Low Sodium Cereal here.

**Always check the nutrition facts table for the most up-to-date nutrition information**

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