Cereal Nutrition Facts Comparison

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.

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)CaloriesFat (g)Saturated Fat (g)Carbohydrate (g)Fibre (g)Sugar (g)Protein (g)Sodium (mg)Potassium (mg)Iron (mg)
All Bran Buds (1/2c)1301037.5181353054506
All Bran Flakes12010306542201755
All Bran Original2203.50.555221393906009.5
Annie's Cinnamon Crunch15030.5303112140751
Annie's Honey Nut O's12010.227383135750.5
Apple Jacks1501.51333142150505
Barbara's Cinnamon Puffins14010.233673190751
Barbara's Original Puffins1501.50.2346732201001
Barbara's Peanut Butter Puffins15030.530293280750.5
Cap'n Crunch1201.51261121230n/a5.5
Cap'n Crunch Berries1401.51311162290405
Cap'n Crunch Peanut Butter1102.50.521192200n/a0
Cheerios Apple Cinnamon1602.50322.5134160n/a5.5
Cheerios Chocolate15020.53031142101255
Cheerios Strawberry Banana1502.50.53131231501005
Cheerios Honey Nut14720312.5124213
Cheerios Multi Grain1101025262160754
Cheerios Peanut Butter Chocolate1604.50.5252.594227n/a5.5
Cheerios Oat Crunch Cinnamon23050.54431642801257.5
Cheerios Oat Crunch Almond23060.54331542701507.5
Cheerios Oat Crunch Oats 'N Honey23050.54431642801257.5
Chex Apple1803.50.5371112270756
Chex Cinnamon17340.533182.5253n/a5.5
Chex Chocolate18730361122.5267n/a5.5
Chex Corn1201028242230755.5
Chex Honey Nut Flavour1730.50401132.5293n/a5.5
Chex Rice1100.5024122230n/a5.5
Chips Ahoy!11320240111120305
Cinnamon Toast Crunch17340.5332.5122.5240n/a5.5
Cinnamon Toast Crunch Caramel22750.5442.5162.5307758
Cinnamon Toast Crunch Churros1804.50.533310.53240n/a5.5
Cinnamon Toast Crunch French Toast17320371132.5226n/a5.5
Cinnamon Toast Crunch Rolls15040.5292921807510.5
Coca Pebbles17020.5361122280505.5
Corn Flakes1100025132190404
Corn Pops12000293101180204.5
Cranberry Almond Crunch2402.50.35241742501258.5
Envirokidz Cheetah Chomps1801.503811231701000.75
Envirokidz Coco Chimps1701.503931431351501.25
Envirokidz Gorilla Munch1501.50333103100750.4
Envirokidz Koala Crisp1901.504331931701251
Envirokidz Leapin' Lemurs16020333113150750.5
Envirokidz Panda Puffs18051.5313103170751
Envirokidz Rhino Rolls120102527280n/a1
Envirokidz Turtle Splash1700.503631041202501
Ezekiel 4:9 Almond Sprouted Whole Grain Cereal4006068122163003868
Ezekiel 4:9 Cinnamon Raisin Whole Grain38020761016142604726
Ezekiel 4:9 Flax Sprouted Whole Grain Cereal3806070142163203358
Ezekiel 4:9 Sprouted Whole Grain 3602070122163203568
Fibre 117020.54513742501507
Fruit Loops1501.50.5343142150505
Fruity Pebbles1601.50.5340122220205.5
Frosted Flakes Original14000341142180405
Frosted Flakes Chocolatey1601.51351142190755.5
Frosted Flakes Honey Nut15000361122200505.5
Frosted Flakes Maple Cinnamon15011341142170405
Golden Grahams Crunch1601.50352132310755.5
Honey Bunches of Oats Honey Roasted16020.535283135755.5
Honey Bunches of Oats with Almonds1702.50.534283130755.5
Honey Bunches of Oats Real Strawberries17020.53631131701005.5
Honeycomb Original901021181110403
Kashi GOLEAN1701.50.535117101502002.5
Jordans Morning Crisp Bursting with Nuts420182.5525169102502
Jordans Morning Crisp Dark Chocolate Dream410153.5585198102504
Jordans Morning Crisp Honey Nut410162555208102002
Jordans Morning Crisp Marvellous Maple Pecan430192536197351501
Jordans Morning Crisp Strawberry Dream390121.5605188102252
Jordans Morning Crisp Wild About Berries390121.5605188102502
Jordans Organic Decadent Dark Chocolate & Cocoa Nibs410144595177103002.5
Jordans Organic Morning Crisp Outrageous Oats390121.5625177102252
Kashi GOLEAN Crunch2904.50.552618121305002
Kashi GOLEAN Honey Almond Flax Crunch2907147616122005002
Kashi GOLEAN Toasted Berry Crisp28060.5501216122004002.5
Kashi GOLEAN Toasted Cinnamon Crisp25051421112131804002.5
Kashi GOLEAN Chocolate Crunch29092441214131603003
Kashi Maple Waffle Crisp16020.5334941201501.5
Kashi Organic Autumn Wheat180104267611751.75
Kashi Organic Blueberry Bliss21020.54431151301251.5
Kashi Organic Cinnamon Harvest190104368601751.5
Kashi Organic Toasted Oat1702.50.535574701001
Kellogg's Cinnabon13020.5261132100404
Lucky Charms14710.530.52.5122.5253n/a5.5
Lucky Charms Honey Clovers1471.50321.3121.3167n/a5.5
Malt-O-Meal Cinnamon Bliss1203.50.5221101135555.5
Malt-O-Meal Cookie Bites12020251111120n/a4.5
Malt-O-Meal Honey Graham Bliss1403.50.5252112280855.5
Malt-O-Meal Honey Oat Medley1201025162105605.5
Malt-O-Meal Honey Puffed Delight1200.4027017165550
Malt-O-Meal Marshmallow Mateys1401.50.5292142240754.5
Malt-O-Meal Peanut Butter Cups1704.50.5321182170607
Malt-O-Meal Sweet Wheat Bundles1901045611552009
Mini Wheats Brown Sugar19010466115102002
Mini Wheats Original19010466115102002
Muslix Almond Raisin2402.505371761503002
Muslix Maple Raisin Nut260305881761602502
Nature's Path Crispy Rice1201.50272221801001
Nature's Path Flax Plus Maple Pecan Crunch260814591272403003
Nature's Path Flax Plus Cinnamon Flakes2001.50407852302001
Nature's Path Flax Plus Pumpkin Raisin Crunch210514171361603003
Nature's Path Fruit Juice Sweetened Corn Flakes17000391431801000
Nature's Path Golden Turmeric21021.5443932501252
Nature's Path Heritage Crunch24030.5466762202252.5
Nature's Path Heritage Flakes2001.50398772102502.5
Natures Path Heritage O's24020476682302002
Nature's Path Honey'd Corn Flakes1600037153140500.5
Nature's Path Kamut Khorasan Wheat Flakes1601.50334753001251
Nature's Path Kamut Khorasan Wheat Puffs6000142120751
Nature's Path Mesa Sunrise with Raisins230105021332101752
Nature's Path Mesa Sunrise1801.50375651901002
Nature's Path Millet Rice Cereal2203.50406772102252
Nature's Path Multibran Flakes16020347662002002.5
Nature's Path Multigrain Flakes210204610862103003.5
Natures Path Optimum Power Blueberry Cinnamon Flax2303.5042910102604002
Nature's Path Rice Puffs700015101000.5
Nature's Path Smart Bran1402043231152301003
Nature's Path Crunchy Cinnamon2001.504251132101000.5
Nature's Path Sunrise Crunchy Honey220204961543001251
Nature's Path Sunrise Crunchy Maple210204861342501251.5
Nature's Path Sunrise Crunchy Vanilla200204761142501251.5
Nature's Path Whole O's2102.50445742001251
Oatmeal Crisp23040.546513612520011.5
Oatmeal Crisp Honey Crunch23030.54951561301758
Oatmeal Crisp Maple Nut22030.54751361251757.5
Oatmeal Crisp Triple Berry2002.50.54451251151757
Oreo O's1201.50.2261131160504
Post Raisin Bran200104681852503508
Quaker Corn Squares15010.535482330305.5
Quaker Harvest Crunch Apple Crumble6001869616301675n/a4
Quaker Harvest Crunch Canadian Maple5601869010301290n/a3.5
Quaker Harvest Crunch Dark Chocolate Cranberry & Almond460144808241280n/a5.5
Quaker Harvest Crunch Light & Crisp400107686248110n/a4
Quaker Harvest Crunch Light & Crisp Raison Almond38096686288100n/a4
Harvest Crunch Original31512946.56157.553n/a4
Harvest Crunch Raisin Almond30010.5746.54.521645n/a4
Quaker Life18020.53831052301256.5
Quaker Life Cinnamon16020.5332.510.54227n /a5.5
Quaker Life Multigrains14720.53156.54140n/a5.5
Quaker Oatmeal Squares2272.50.547596.5227n/a11
Quaker Oatmeal Squares Maple & Brown Sugar2402.50.548414.58200n/a9.5
Reese's Puffs17340.5322.5122.5253n/a7
Rice Krispies1100025032140303.5
Rice Krispies Brown Rice Gluten-Free12010271131901004.5
Rice Krispies Cinnamon14000330132105205
Shredded Wheat Original180103960501751.25
Shredded Wheat Original Big Biscuit (2 biscuits)180104270602001.25
Shreddies Original20010466952102257.5
Shreddies Honey210104861352002007.5
Shredded Wheat & Bran170103870501752
Special K Original1200.5024046200104.5
Special K Cinnamon Pecan1602.503541032801255.5
Special K Chocolate Almond1802.50.53941242601506.5
Special K Fruit & Yogurt1601.50.53841432101006
Special K Red Berries1500.50353932601255.5
Special K Vanilla Almond170203641142501256
Special K Whole Blueberries1600.503731232401005.5
Sugar Crisp1600.5036022285750.5
Tim Horton's Cereal Apple Fritter13020271111150304.5
Tim Horton's Cereal Birthday Cake13010280111150204.5
Tim Horton's Cereal Chocolate Glazed1401.50.2321171130n/a5.5
Two Scoops of Raisins180104471452503007.5
Vector Apple Cinnamon1601030412101601256
Vector Maple Crunch1601030412101601256
Vector Original17520.5362.59.54.51701405
Weetabix (3 biscuits)18010427261702257

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.

Cereal Nutrition

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 Comparison Chart

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

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.

Which cereals are highest in iron?

Oatmeal Crisp cereal is the highest in iron, with 11.5mg of iron per 1 cup serving.

Which cereal is highest in protein?

Ezekiel 4:9 Sprouted Grain cereal is the highest in protein, with 16g per 1 cup serving.

Why are some cereals so high 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.

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

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