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) | 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 |
| Barbara's Cinnamon Puffins | 140 | 1 | 0.2 | 33 | 6 | 7 | 3 | 190 | 75 | 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 | n/a | 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 | n/a | 0 |
| Cheerios | 100 | 2 | 0 | 20 | 3 | 1 | 4 | 170 | n/a | 5.5 |
| Cheerios Apple Cinnamon | 160 | 2.5 | 0 | 32 | 2.5 | 13 | 4 | 160 | n/a | 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 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 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 |
| 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 |
| 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 Grahams Crunch | 160 | 1.5 | 0 | 35 | 2 | 13 | 2 | 310 | 75 | 5.5 |
| Honey Bunches of Oats Honey Roasted | 160 | 2 | 0.5 | 35 | 2 | 8 | 3 | 135 | 75 | 5.5 |
| 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 |
| 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 |
| Lucky Charms | 147 | 1 | 0.5 | 30.5 | 2.5 | 12 | 2.5 | 253 | n/a | 5.5 |
| Lucky Charms Honey Clovers | 147 | 1.5 | 0 | 32 | 1.3 | 12 | 1.3 | 167 | n/a | 5.5 |
| 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 |
| 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 |
| Oreo O's | 120 | 1.5 | 0.2 | 26 | 1 | 13 | 1 | 160 | 50 | 4 |
| Post Raisin Bran | 200 | 1 | 0 | 46 | 8 | 18 | 5 | 250 | 350 | 8 |
| 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 |
| Harvest Crunch Original | 315 | 12 | 9 | 46.5 | 6 | 15 | 7.5 | 53 | n/a | 4 |
| 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 |
| 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 |
| 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 |
| 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 |
| Sugar Crisp | 160 | 0.5 | 0 | 36 | 0 | 22 | 2 | 85 | 75 | 0.5 |
| 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 | n/a | 5.5 |
| Trix | 130 | 1.5 | 0 | 27 | 1 | 10 | 2 | 150 | n/a | 5.5 |
| Two Scoops of Raisins | 180 | 1 | 0 | 44 | 7 | 14 | 5 | 250 | 300 | 7.5 |
| 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 |
| Weetabix (3 biscuits) | 180 | 1 | 0 | 42 | 7 | 2 | 6 | 170 | 225 | 7 |
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 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.
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**
