Oat cereals are a quick, easy breakfast food popular with consumers worldwide. They also make a convenient any-time snack; or mix a little into your smoothie for some added crunch. If you are a loyal cereal devotee, choose a healthy oat-based cereal to maintain a balanced diet.
Lots of oaty cereals taste amazing – which might have something to do with the sugar content written in small print on the side of the box. If you want to make sure you’re starting your day with a healthy cereal – keep it natural: whole grain oats; wheat bran; wheat flour… just not the ones coated in sugar.
General Mills Cheerios Oat Crunch Oats & Honey Cereal
This cereal is not considered gluten-free; likely because production shares machinery with gluten-containing breakfast cereals. It isn’t vegan either, due to the use of natural honey and Vitamin D, which is derived from sheep wool.
42g of carbohydrates per serving is a little too much for this cereal to be part of a keto diet. It contains 4g of protein per bowl and 4g of fiber.
Great Value Toasted O’s
Hoop-shaped cereal made from oats and whole wheat flour, Toasted O’s by Great Value contains 8 vitamins and minerals. It is free from added sugar and low in saturated fat and cholesterol.
It is not a gluten-free cereal as it contains wheat. It is not vegan either, since Vitamin D is derived from sheep wool. At 30g of carbohydrate, it would be difficult to incorporate into a healthy, keto diet. This breakfast cereal contains 5g of protein per serving and 3g of fiber.
Kellogg’s Cracklin’ Oat Bran Breakfast Cereal
This oven-baked, oat cereal contains 8 different vitamins and minerals. Kellogg’s Crackin’ Oat Bran might not be the healthiest breakfast cereal as it contains 16g of sugar per serving.
It is not gluten-free since it contains wheat bran; nor vegan, as it contains vitamin D. At 41g of carbohydrate per bowl, it is not keto-friendly either. Fiber and protein measure in at 7g and 4g, respectively.
Malt-O-Meal Honey & Oat Blenders with Almond
Oat whole-grain cereal sweetened with honey, Malt-O-Meal Honey & Almond Oat Blenders contains plenty of whole grains and brown rice, as well as 11 different vitamins and minerals. It is high in calories though and sweetened with 7g of sugar per serving.
It is not gluten-free as it contains wheat; nor vegan, due to honey and Vitamin D. At 33g of carbohydrate per bowl, it is not keto-friendly. This cereal contains 3 grams of protein and 2 grams of fiber per serving.
Post Honey Bunches of Oats Honey Roasted
Honey Roasted, Honey Bunches of Oats by Post is a combination cereal of crispy flakes and crunchy granola bites. It is sweetened with natural honey and claims to provide 14g of whole grains per serving. It includes 10 vitamins and minerals.
It is relatively healthy, being low in fat and sugar. However, it is not gluten-free nor vegan; the 25g carbohydrate count makes it unlikely to include in a keto diet. It is low in fiber and protein, containing just 2g of each per cup serving.
Cascadian Farm Organic Honey Nut O’s Cereal
Honey Nut O’s Cereal by Cascadian Farm is organic oat hoops flavored with honey and almonds. You might consider them healthy because they are low in fat and cholesterol… This cereal contains wheat so it is not gluten-free. It also contains natural honey, making it unsuitable for vegans.
It is not the least healthy cereal but at 35g of carbohydrates per serving and only 4g of protein and 3g of fiber, it is not the healthiest choice either.
Kellogg’s Raisin Bran Crunch Cereal, Toasted Oats & Honey, Made with Real Fruit
Kellogg’s Raisin Bran Toasted Oats & Honey is filled with toasted whole grains, including whole wheat, oats, and whole-grain brown rice. Raisin Bran is sweetened with natural honey but still contains 18g of sugar.
Raisin Bran is not gluten-free nor vegan; it is also too high in carbohydrates (46g) to be keto-friendly. It contains 4 grams of protein and 5 grams of fiber per serving.
Great Value Magic Treasures Whole Grain Oat with Marshmallow Cereal
Magic Treasures by Great Value looks delicious… even if it isn’t a healthy cereal. The whole grain oat flour and wheat base contain 12 vitamins and minerals but the marshmallows are filled with artificial flavors and coloring.
Wheat flour… so not gluten-free. Also, Vitamin D, Vitamin B12, and gelatin make this unsuitable for vegans. It is a little high in carbs for the keto diet too. One serving contains 2 grams of fiber and protein.
KIND Healthy Grains Granola, Cinnamon Oat Clusters with Flax Seeds
Cinnamon Oat Granola with Flax by KIND Healthy Grains is a delicious-sounding, spiced granola cereal combining five different grains, including flax and quinoa flakes. One of the more healthy cereal brands, KIND use minimal added sugar and advocates the addition of fresh fruit.
Cinnamon Oat Granola contains no gluten ingredients; or dairy ingredients. It contains 20g of carbohydrates, which might still rank too high for a keto dieter. Despite presenting as a healthy cereal, it still only contains 4 grams of fiber and 3 of protein per bowl.
Nature Valley Oats & Honey Big & Crunchy Granola Cereal
Nature Valley Oats & Honey, Big & Crunchy Granola combines 100% natural oat grains with brown rice and natural honey for a sweet, crunchy breakfast cereal. It might not be the healthiest but it is low in cholesterol and not too bad in sugar (7g).
This cereal does not contain gluten ingredients. It does contain natural honey and Vitamin D, making it unsuitable for vegans. At 19g of carbohydrates, it might be possible to include in a slightly more-relaxed keto diet. It includes 2g of protein and 1g of fiber.
Barbara’s Morning Oat Crunch Cereal Original
Barbara’s Morning Oat Crunch is ‘classically delicious’ and one of the more healthy breakfast cereals. Non-GMO and made with natural, whole grain; this cereal is proudly low in cholesterol and contains just 25 g of fat per serving.
This cereal is not gluten-free but it claims to be suitable for vegans. A high, 45g carbohydrate count makes it non-keto friendly. Barbara’s Morning Oat Crunch provides a decent 7g of protein and 6g of fiber, however, the healthiest cereals will have more protein and fiber per bowl.
Kashi Cereal Oat Heart To Heart Honey Toasted
Kashi Organic Honey, Toasted Oat Cereal (previously Heart To Heart) is an organic oat-based cereal, flavored with natural, wildflower honey and presented in the shapes of hoops and small hearts. It is non-GMO and relies on natural flavoring, but contains 7g of added sugar per serving.
This cereal is not gluten-free as it contains wheat, nor vegan as it contains honey and Vitamin D. It is too high in carbs for the keto diet. It contains 4g of protein and 6g of fiber per serving.
Mother’s Hot Oat Bran Cereal
Oat Bran by Mother’s is quite possibly the healthiest breakfast cereal you could ask for. It is, quite literally: oat bran. It is low in fat and sugar, and free from cholesterol and sodium.
It is gluten-free and vegan, with a 25g carbohydrate count which is a bit high for keto. Each serving contains 6g of protein and 5g of fiber.
Quaker Oatmeal Squares Brown Sugar
Brown Sugar Oatmeal Squares by Quaker are a delicious, perennial classic among breakfast cereals. Each serving contains 46g of whole grains whilst remaining low in fat and cholesterol.
This whole-grain cereal is not gluten-free. It also contains Vitamin D, making it unsuitable for strict vegans, and the 44g carbohydrate per serving is too high for the keto diet. It does provide 6g of protein and 7g of fiber per serving.
Is oat cereal suitable for babies?
Classic oat-based cereal is an excellent choice for babies, and to start your little on one solid food. It is easy for their digestion and naturally high in protein and fiber, and naturally low in added sugar compared to other breakfast cereals marketed at children.
Is it good to eat oats every day?
Yes, it’s perfectly fine to eat oats every day. Compared to other breakfast cereals, oatmeal is a bit of a blank slate so if you eat it plain or throw in something nutritious like sliced banana or pumpkin seeds, there are no unhealthy additives to do you harm. Make sure to eat your oats as part of a healthy, balanced diet.
How long is oatmeal cereal good for?
Instant, steel-cut, or rolled oats can last up to two years, especially if the package remains sealed or they are kept in an air-tight container. Flavored oats may only last up to 9 months. Oatmeal should smell nutty, any unpleasant odor is a bad sign.
What is oat made from?
Oats are a natural grain; the seed of a plant called Avena Sativa. They are naturally occurring and not made per se but collected from the plant at harvest time.
Oats can then be cut or prepared in different ways, most often: rolled oats, quick oats, or steel-cut oats.
Oat cereals are healthy cereals and probably among the healthiest breakfast options out there. However, companies throw in a lot of added sugar and flavoring to make their oats taste better than their competitors’ oats… and it works, too. Except those things also make their oats less healthy than they would naturally be.
If you want to start your day with a healthy cereal, then keep it natural. Enjoy your oats with low-fat milk or Greek yogurt, and maybe some fresh fruit and nuts for a little added flavor!