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Cereal Cup Brands

Cereal cups are one of the latest trends in the cereal market. They’re an easy and convenient way to take your favorite cereal with you wherever you go, and the disposable cups mean there’s no washing up to do once you’ve finished.

We’ve taken a look at three of the best offerings from General Mills to see how they stack up in terms of health, nutrition, and taste.

Cinnamon Toast Crunch Cereal Cups

Ingredients & nutrition facts

One container (2 oz) of this cereal contains:

Calories – 240
Fat 6g/7%
Saturated fat – 0.5g
Cholesterol – 0.0g
Sodium (salt) – 320mg/14%
Carbohydrate – 45g/16%
Fiber – 3g/12%
Sugar – 17g
Protein – 3g
Vitamin A – 20%
Vitamin C – 20%
Calcium – 15%
Potassium – 2%
Iron – 25%
Vitamin D – 15%
Vitamin B12 – 45%
Thiamin – 45%
Zinc – 45%

% = recommended daily intake

The ingredients in this breakfast cereal include:

Whole grain wheat
Rice flour
Canola and sunflower oil
Fructose
Maltodextrin
Dextrose
Cinnamon
Trisodium phosphate
Soy lecithin
Caramel color

For full product details always read the label on the side of the box.

For any allergens see the items highlighted in bold.

Is it healthy?

Kids and adults love this classic General Mills cereal for its sweet taste and crunchy texture. But, the reason that it’s so sweet is that it packs quite an unbelievable amount of sugar into each serving.

Just one of these cereal cups contains 17 grams of sugar which works out at over half of the recommended daily intake for an average adult. So, if you have one of these cups for breakfast you’ll have to seriously limit the number of sugary foods you eat for the rest of the day.

On the plus side, you will get a pretty good amount of vitamins from each cup, such as 45% of your daily zinc in each meal.

Is it gluten-free?

Cinnamon Toast Crunch cereal cups are not gluten-free as they contain whole grain wheat. Any breakfast cereals that are made with this ingredient should be avoided by people who suffer from celiac disease or have gluten intolerance.

Is it vegan?

This breakfast cereal is not vegan-friendly as General Mills has fortified it with vitamin B12. This vitamin is only produced by bacteria and can’t be sourced from plants. This means that all animals, including humans, can only obtain B12 directly or indirectly from bacteria, which are micro-organisms.

So, B12 is classed as an animal product and cannot be eaten by vegans.

Is it keto?

Most breakfast cereals are, unfortunately, off the menu for people who are following a keto diet. This is because they usually contain a high amount of carbohydrates, and this cereal is no exception.

It’s recommended that whilst on the keto diet you don’t consume more than 30 grams of carbs a day, and just one cup of this cereal has a massive 45 grams of carbs. This, combined with the very high sugar content, means that this breakfast cereal is definitely not suitable for the keto diet.

Protein & fiber content

This breakfast cereal is not particularly high in either protein or fiber, containing 3 grams of each in one cup.

The fiber content amounts to 12% of what you need in a day which is a decent amount when compared to some other cereals. But, you’d still need to supplement this heavily with other high-fiber foods throughout the rest of the day.

Lucky Charms Cereal Cups

Ingredients & nutrition facts

One container (2 oz) of this cereal contains:

Calories – 210
Fat 2.5g/3%
Saturated fat – 0.0g
Sodium (salt) – 360mg/16%
Carbohydrate – 46g/17%
Fiber – 4g/13%
Sugar – 19g
Protein – 5g
Vitamin D – 15%
Calcium – 15%
Iron – 30%
Potassium – 2%
Vitamin A – 15%
Vitamin C – 15%
Thiamin – 30%
Riboflavin – 15%
Niacin – 15%
Vitamin B6 – 30%
Vitamin B12 – 30%
Zinc – 30%

The ingredients in this breakfast cereal include:

Whole grain oats
Corn starch
Modified corn starch
Corn syrup
Dextrose
Gelatin
Trisodium phosphate
Natural and artificial flavors

Is it healthy?

Any cereal that contains marshmallows is probably not going to be a health food, and Lucky Charms cereal cups certainly don’t break that trend. They contain even more sugar than the other cereals, with 19 grams per cup.

Lucky Charms have always been a good way to keep kids happy, and it’s no wonder they love them, as the delicious taste is undeniable. But, just one cereal cup will contain almost two-thirds of the recommended daily intake of sugar.

One of the healthier aspects of this cereal is that it contains no saturated fat in a serving, and it does also have a pretty high vitamin and mineral content.

Is it gluten-free?

This cereal is gluten-free as it’s made with whole grain oats and corn starch, rather than with any kind of wheat product.

Although oats and corn are naturally gluten-free they can sometimes be cross-contaminated with gluten when they’re sorted along with other ingredients.

General Mills uses a sifting process in order to make sure that any ingredients used in Lucky Charms are not contaminated with gluten. They even have their own dedicated fleet of gluten-free trucks that they used to ship their ingredients once they’re sorted.

So, this cereal is definitely suitable for anyone who needs to avoid gluten in their diet.

Is it vegan?

Although it doesn’t contain any milk products, the Lucky Charms cereal cup is not a vegan-friendly product as it contains vitamins B12 and D3, as well as gelatin, used to make the marshmallows, which are all animal products.

Is it keto?

Avoiding sugar derived from carbohydrates is a key part of the keto diet as they can cause your blood sugar and insulin levels to spike, and prevent your body from reaching ketosis. One cereal cup of Lucky Charms will give you a huge amount of sugar, so if you’re on a keto diet, you shouldn’t eat it.

Eating this as your meal for breakfast would also put you way over your limit of carbs for the day.

Protein & fiber content

This cereal doesn’t score very highly for either protein or fiber, and one container will give you 5 grams and 4 grams respectively.

The average adult should consume between 46 and 56 grams of protein each day, as our bodies need it to build and repair. If you wanted to boost the protein levels in this breakfast cereal you could try adding other protein-rich foods such as almonds.

Blueberry Chex Cereal Cups

Ingredients & nutrition facts

One container (2 oz) of this cereal contains:

Calories – 240
Fat – 5g/6%
Saturated fat – 0.5g/3%
Sodium (salt) – 350mg/15%
Carbohydrate – 46g/17%
Fiber – 1g/5%
Sugar – 12g
Protein – 3g
Vitamin D – 10%
Calcium – 10%
Iron – 90%
Vitamin A – 10%
Vitamin C – 10%
Thiamin – 25%
Riboflavin – 40%
Vitamin B12 – 25%
Zinc – 25%

The ingredients in this breakfast cereal include:

Whole grain rice
Canola oil
Blueberry powder
Molasses
Natural flavor

Is it healthy?

This cereal packs less sugar into each serving than the other two kinds of cereal, at 12 grams in each container, but it does contain quite a high amount of salt.

This is used to achieve that classic Chex taste that people love but with 15% of your recommended daily intake of sodium in each cup, you’ll have to be careful with the number of other salty foods you eat throughout the day.

Also, if you’re looking for a cereal with real fruit then this isn’t the one for you, as it’s made with blueberry fruit powder rather than the real thing.

Is it gluten-free?

This breakfast cereal is gluten-free as it’s made with whole-grain rice instead of wheat flour. It can be enjoyed by anyone who can’t consume gluten.

Is it vegan?

Although it doesn’t contain any milk products or honey, this breakfast cereal isn’t vegan-friendly as it contains vitamins B12 and D3 which are animal products.

Is it keto?

Like the other two kinds of cereal, Blueberry Chex is not suitable for those on the keto diet as it contains a high amount of carbohydrates and sugar.

Generally, cereals made with fruit powder will contain sugars from carbohydrates, which you need to avoid if you’re trying to put your body into ketosis.

Protein & fiber content

One 2 oz container of Blueberry Chex gives you 1 gram of fiber and 3 grams of protein, so it isn’t exactly the perfect source of either.

It’s recommended that you have between 21 to 38 grams of fiber each day, depending on whether you’re male or female, to aid digestion and keep your gut healthy.

Where To Buy Cereal Cups

Shop in-store

You can buy these cups on their own or as part of a variety pack from grocery stores such as Target and Kroger.

Shop online

You can also buy them on their own or as part of a variety pack from online retailers such as Walmart and Amazon.

Final Thoughts

Cereal cups are an inventive way to provide convenient, on-the-go nutrition. They’ve become popular in schools and the office as they require no preparation other than peeling off the lid and adding a splash of milk.

They’re also a great way to try out a new cereal. If you don’t like it at least you won’t have a whole box sitting at home!

Is Cereal Bad For You?

When choosing a breakfast cereal to eat in the morning, one of the first questions most people ask themselves is whether or not it’s healthy.

With some cereals, it’s easy to tell straight away that they’ll be packed full of sugar just by the name or the ingredients. But with others, they may appear healthier than they actually are.

There are lots of very healthy choices out there, though, and cereal definitely doesn’t have to be bad for you.

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Can Eating Cereals Help You Lose Weight?

If you choose the right type, then cereal can certainly make a healthy breakfast and can actually aid in weight loss. The key is to choose a cereal that’s made with nutritious ingredients like whole grains, whole wheat and is low in sugar and saturated fat.

You should also eat cereal that’s high in fiber and protein and contains lots of vitamins and minerals. There are lots of healthy breakfast cereals out there, and to increase the nutritional value of your morning meal, you can try adding other healthy foods like greek yogurt and fresh fruit.

Included as part of a healthy diet, these kinds of breakfast cereals can help you lose weight, as protein helps you stay full for longer and fiber aids with digestion.

Unhealthy Ingredients In Cereals

The main thing you should try and avoid in breakfast cereals is excessive sugar. This can be pretty difficult as the majority of them do contain added sugar to give them their sweet taste. Eating too much sugary cereal can lead to an increased risk of illnesses like diabetes and heart disease.

The best way to check how much added sugar is in your breakfast cereal is to always read the nutrition label on the side of the box. Ideally, a healthy cereal will have less than 6 grams of sugar per serving.

Another ingredient you should watch out for in breakfast cereals is refined grains. This is where the whole grains have had most of the fiber and nutrients removed and so don’t provide any health benefits.

Top 5 Healthy Cereals

Quaker’s Oat So Simple Original Porridge

Porridge is one of the healthiest breakfast cereals you can possibly have. It’s made with whole grain oats, which help lower your cholesterol and are a great source of dietary fiber.

Porridge is known as being very heart-healthy and doesn’t contain much fat, as long as it’s made with low-fat milk. Try to resist putting your own added sugar onto it, as this will make it less healthy.

Kellogg’s Bran Flakes

Bran Flakes are made with whole-grain flakes that are very high in fiber, which promotes good gut health and normal bowel function. They don’t contain much cholesterol either, so they can help to lower the risk of heart-related illnesses.

They’re also low in sugar and most of the sugar they do contain is natural sugar from carbohydrates. The Kellogg’s brand is a good choice, and you should avoid brands of bran flakes that contain lots of added sugar.

Kellogg’s Corn flakes

This classic cereal has been a mainstay at breakfast time around the world for a long time, and there are many good reasons why. They’re made with corn and so are naturally low in fat, and a single serving of Corn Flakes doesn’t contain any saturated fat at all.

Compared to whole-grain cereals, they don’t have a lot of fiber, which is one downside, and depending on the brand, they can have a fair bit of sodium in them. As long as you choose the right brand, Corn Flakes can make a good addition to a balanced diet.

Alpen Muesli No Added Sugar

Alpen Muesli is a healthy mix of nuts, fruit, and grains that’s low in salt, sugar, and saturated fat. The ingredients vary depending on the brand, but Alpen is the go-to for most muesli-lovers.

Make sure you choose muesli with no added sugar, as sweetened muesli can be just as sugary as a bowl of frosted flakes.

Weetabix

Weetabix is a shredded whole wheat cereal that is probably the healthiest option of all the cold breakfast cereals. This is because it has no added salt or sugar and is an excellent source of dietary fiber.

Keeping it plain and simple is best to get the most out of it, but if you want a bit of extra sweetness, you can try adding fruits like blueberries or bananas.

Top 5 Unhealthy Cereals

Kellogg’s Honey Smacks

Honey Smacks are one the least healthy cereals on the market due to the massive amount of sugar that’s packed into each serving. Just one serving gives you 15 grams.

Although it contains no cholesterol or saturated fat, this doesn’t make up for that amount of sugar and should definitely only be eaten very occasionally.

Lucky Charms

Lucky Charms are a staple in many households and a favorite for kids. There’s no denying they’re delicious, but they certainly can’t be called healthy. One serving contains 24% of your daily recommended intake of sugar, so it’s no wonder those marshmallow pieces taste so good.

One saving grace for Lucky Charms is that they do contain a reasonable amount of minerals and vitamins, and one bowl will give you 20% of your daily iron.

Marshmallow Fruity Pebbles

Another sugary offender on the list is Marshmallow Fruity Pebbles, with 18 grams of sugar in a serving. The vibrant coloring of the pebbles may look good, but it’s created using artificial food dyes, which some studies have shown to contain chemicals that can cause cancer.

What’s more, this cereal also contains no fiber at all. It’s actually quite difficult to find a breakfast cereal with no fiber in it, so that does come as a bit of a surprise.

Cap’n Crunch

Cap’n Crunch is another cereal that’s made using artificial colorings, namely Yellow 5 and Yellow 6, which are used to create its signature golden appearance. Added sugars are once again very much present in Cap’n Crunch with a whopping 17 grams per serving.

Post Golden Crisp

Golden Crisp may well take the crown for being the unhealthiest cereal currently available. One 38-gram serving contains a rather unbelievable 21 grams of sugar! Not only is that 42% of your daily recommended intake, but it means that in a bowl of Golden Crisp, over half of it will just be sugar.

Where To Buy Healthy Cereal

Shop in-store

You can buy healthy cereals from most grocery stores like Target and Trader Joe’s.

Shop online

You can buy healthy cereals from online retailers such as Amazon and Walmart.

Final Thoughts

Although we all enjoy a sweet treat, if you’re choosing a cereal to eat on a regular basis, you’ll want to make sure it’s not going to be overly bad for you. As we’ve seen, some of the most popular cereals around are some of the most sugary and the least healthy.

It’s still fine to eat them occasionally, but for your daily breakfast, you’ll want to reach for something that’s high in fiber and protein.

Then, when you do treat yourself to something sugary, it’ll taste all the sweeter!

10 Best Grain Free Cereals In 2025

Many major cereals contain wheat which makes them unsuitable for those who suffer from gluten intolerance. Others may find that grains don’t agree with them generally, and wish to avoid grainy cereals altogether.

Finding a healthy and nutritious breakfast cereal that doesn’t contain gluten or other grains can be a difficult task, but it doesn’t have to be! In this article, we’ll list the top 10 grain-free cereals, to help make breakfast a lot easier for those with gluten allergies.

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Magic Spoon

Magic spoon is a relatively new cereal brand that ticks a lot of boxes when it comes to dietary requirements. On top of their range are certified gluten-free, they’re also low in carbohydrates, which makes them a keto-friendly cereal. Magic Spoon is also particularly high in protein, with some servings of the cereal containing as much as 14 grams!

The range includes frosted, peanut butter, cocoa, and fruity – each of which contains 0g of sugar, no grains whatsoever, and contain 4g of net carbs. This cereal is pretty expensive relative to others on this list, but worth it if you’re looking for a healthy gluten-free cereal.

NUCO Coconut Crunch

NUCO is known for creating several great-tasting gluten-free cereals, and for Coconut Crunch they perfected a completely grain-free cereal. The flakes live up to the title and deliver a very strong coconut flavor, created using organic coconut water and palm starch.

With a particularly crunchy texture, NUCO Coconut Crunch delivers in terms of nutritional value. You’ll find 160 calories, 15mg of sodium, 5 grams of sugar, and 8 grams of fiber in a single serving!

Bob’s Red Mill Paleo-Style Muesli

In terms of gluten-free muesli, Bob’s Red Mill Paleo-Style Muesli is arguably the most unique on the market. This gluten-free product is made from the unusual mix of sunflower seeds, coconut flakes, cashews, and a whole host of dried fruits: strawberries, blueberries, cranberries, and dried currants. The resulting product is wholly delicious and seriously healthy.

This great grain-free product is available directly from the official Bob’s Red Mill store. It goes best with fresh fruit – to compliment the dried fruit variety – and is best served with yogurt. It also has to be one of the best gluten-free cereals available!

Nature’s Path Grain-Free Maple Almond Granola

Nature’s Path has a lot of great gluten-free cereals but not many that are entirely grain-free, besides the likes of Grain-Free Maple Almond Granola. Inside each nutritious bag, you’ll find chia seeds, coconut, pumpkin seeds, sunflower seeds, maple syrup, sea salt, and almond flour. Particularly low in sugar, this is a great breakfast option if you’re following a gluten-free diet.

Great consumed with milk in the morning or snacked on throughout the day.

Effi Probiotic Chickpea Granola

Instead of using gluten-free oats, this product chickpea flour is its main ingredient – which renders this product 100% grain-free! Effi Probiotic Chickpea Granola features a range of other healthy ingredients to make up for the lack of grains. This includes almond butter, almonds, black sesame seeds, sacha inchi powder, and coconut oil.

Thanks to the bacillus coagulans content of this gluten-free granola, Effi Probiotic Chickpea Granola is recommended for those who want to improve their overall gut health. Best served with almond milk!

GrandyOats Coconola

Made at a solar-powered bakery, GrandyOats Coconola tastes great and is also environmentally friendly!

This grain and gluten-free cereal consists of sesame, sunflower, and pumpkin seeds, stuck together with cashews and pecans. GrandOats clusters are held together using sweet ingredients such as maple syrup and honey, making this gluten-free cereal particularly tasty!

Wildway Grain-Free Instant Hot Cereal

Windway uses a range of nuts and other high-protein ingredients to create this warm, grain, and gluten-free breakfast cereal. Its primary ingredients are walnuts, cashews, ground flaxseed, vanilla bean, dried dates, coconut, and freeze-dried blueberries. No grains are included and the cereal is made in a dedicated gluten-free factory.

Windway has released a range of Grain-Free Instant Hot Cereals, which include such flavors as Blueberry Flax, Cinnamon Roll, and Toasted Coconut.

Three Wishes

Three Wishes cereal comes in several different varieties, including honey, cinnamon, and cocoa. Each variety contains 8 grams of protein and 3 grams of sugar – plus, absolutely no grains! For those on a low sugar diet, Three Wishes also have an Unsweetened version, which comes with 0 sugar.

This certified gluten-free cereal has a really simple ingredient list, too, which consists solely of salt, pea protein, tapioca, and chickpea.

Forager Project Organic Grain-Free Os

Available in Chocolate flavor, Organic Grain-Free Os are a great option for your kids should they need to follow a grain-free diet. Lightly sweetened with 4 grams of sugar, Organic Grain-Free Os taste just like any other chocolatey O-shaped cereal out there – minus the grain!

Instead of grain, Forager organic cereal uses cassava root and navy beans, which creates a vegan and gluten-free cereal that is high in both protein and fiber.

Love Grown Grain-Free Cereal Honey Nut

The simple ingredient list of Love Grown Grain-Free Cereal Honey Nut creates a healthy cereal that features only 130 calories per serving! Officially grain and gluten-free, this Love Grown product is made sweet using coconut sugar and honey, which is mixed alongside other ingredients such as pea protein, tapioca starch, salt, and rosemary extract.

The finished gluten-free product is delicious and contains a total of 10 grams of protein per serve!

FAQs

Is grain-free cereal the same as gluten-free?

Grain-free means that cereal is free from gluten-containing grains, while gluten-free ingredients mean that the product is only free of the grains that contain gluten.

Are grain-free cereals healthy?

A lot of grain-free cereals are healthy as they contain vegetable starch alternatives to grain, such as Effi Probiotic Chickpea Granola. Grains also contain some unhealthy elements that can make allergy sufferers sick.

Conclusion

Don’t assume all gluten-free foods are grain-free – several food ingredients are naturally gluten-free but not grain-free. There aren’t a lot of grain-free cereals out there, so refer to this list when looking!

Who Invented Breakfast Cereal?

Today, breakfast cereals are a ubiquitous part of our diet and food culture. We’re used to seeing them advertised on television, and most of us grew up being familiar with cereal mascots like Tony the Tiger.

However, the consumption of dried, sweetened cereals for breakfast only became common during the 19th century and most of the world-famous brands that exist in the present day had fairly humble origins.

From religious conservatives in Michigan to global corporations marketing their products to children, the history of breakfast cereal has had many twists and turns.

It can’t be said that one specific person invented breakfast cereal as we know it, and there are numerous people, companies, and cultural shifts that led to this food becoming a staple of the American diet.

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The Origins Of Breakfast Cereal

Processed grains have been a part of our diet for thousands of years, and porridge has been around since ancient times. However, the type of breakfast cereals that we know today can be traced back to a man named Ferdinand Schumacher, who began processing oats using a hand oats grinder back in 1854.

The oatmeal that he produced eventually led him to create the Quaker Oats Company, which still makes oatmeal today.

In 19th century America, most people ate meat for breakfast, but this was all about to change due to a group of people who were part of a religious movement called the Seventh-Day Adventists.

In 1863, an Adventist named James Caleb Jackson invented a cereal that he called granula. This cereal was so dense that it had to be soaked overnight in milk so that it could be eaten.

It was marketed by Jackson as a health food, but the laborious preparation it required meant that it never really exploded in popularity as later cereals would.

The true beginnings of the mass-produced, breakfast cereal industry were at Battle Creek Sanitarium in Michigan. This facility was run by John Harvey Kellogg, another Adventist, who created a cold breakfast cereal called Corn Flakes to help his patients and also to promote a healthy, vegetarian diet.

In 1897 Charles William Post, a former patient of Kellog began marketing his own cold cereal to the American public. They were called Grape Nuts and were sold as a very healthy breakfast that were full of nourishment and could even help you quit alcohol.

In 1906 William Kellogg, John’s brother acquired the rights to the Kellogg brand and began producing Kellogg’s Corn Flakes with added sugar. This is when breakfast cereals began to move away from their healthy reputation, and the advertising campaigns started to focus on taste rather than nutrition.

Marketing To Children

Cereal consumption was steadily rising, but Kellogg’s wanted to accelerate this further, and in 1909 the company introduced cereal box prizes to help them specifically market their cereals to children. The first prize was an illustrated book called the Funny Jungleland Moving Pictures Booklet.

The trend of advertising to children continued to grow in momentum after the Second World War, and in 1949 the first animated TV commercial for cereal was created for Post-Sugar Crisp.

Most cereal companies were now aiming their advertising campaigns at children, and they began giving their cereals mascots such as Kellogg’s Tony the Tiger, who appeared in 1952 as the mascot for Frosted Flakes.

By the 1960s, most cereal brands had completely abandoned promoting themselves as a health food and were now entirely focused on sugar content, colorings, and fun marketing.

Cereals such as Cap’n Crunch, Lucky Charms, and Cocoa Pebbles came with toys and games and were promoted based on their sweetness and bright colors.

Some companies resisted the trend and still marketed their cereals as being healthy. Post Grape-Nuts were advertised as being high in protein and as a good choice for those on low-calorie diets.

The Re-Birth Of Healthy Cereal

In the 1970s and 1980s, the American public’s attitude towards sugary cereals had begun to change, and trends like the Atkin’s diet had also started to encourage low-carb diets.

Cereal producers responded by slowly moving away from promoting the taste and sweetness of their cereals, to focussing once again on their purported health benefits.

Many cereals were now marketed as being high in vitamins, and as containing whole grains that were high in protein and fiber. Companies a0lso started to favor using athletes to promote their products rather than the animated mascots that they had been using.

By 1990, various food reforms had taken place in the US, including The Nutrition and Labeling and Education Act, which required all food products to include a list of nutritional facts.

This led to a further shift away from overly sweet breakfast cereals, as consumers became more aware of exactly how much sugar was in what they were eating.

Cereal Today

As more and more people became aware of the nutritional content of the breakfast cereals they had been eating, the popularity and consumption of breakfast cereal, in general, began to steadily decline.

People moved away from cereal as the go-to choice for breakfast and began eating things like eggs, granola bars, oatmeal, and even fast food. In fact, today around 18% of Americans skip breakfast as a meal altogether, and this has continued the steep decline in the consumption of cereal since it peaked in 1996.

Today, cereal producers like Kellogg’s focus on a kind of hybrid marketing of their products. They still advertise them as being healthy, and full of fiber and protein, but many cereals remain to have high sugar content.

Kellogg’s Special K Raspberry, for example, provides 11% of your recommended daily intake of fiber, but also 24% of your daily sugar intake.

So, cereal may not have completely returned to its health food origins, but in order to stay relevant to changing diets and tastes, cereal producers have had to adapt. There’s now more choice than ever, and if you want a bowl full of fiber or a sugary kick to start the day, the decision lies firmly with the consumer.

3 Best Peanut Butter Cereals In 2025

Peanut butter and cereal is probably one of the best combinations ever invented. Mixing crunchy cereal with smooth, creamy peanut butter is a real winner, and it’s no wonder that it’s many people’s favorite cereal.

Deciding which brand is the best for this type of cereal often comes down to personal taste, but we’ve put three of the finest offerings up against each other to see which one you think comes out victorious.

Peanut Butter Chex

Ingredients & nutrition facts

One serving (41g) of Peanut Butter Chex contains:

Calories – 170
Fat – 4.5g/6%
Saturated fat – 1g/4%
Sodium (salt) – 270mg/12%
Carbohydrate – 31g/11%
Fiber – 2g/7%
Protein – 3g
Sugar – 9g/18%
Vitamin D – 10%
Iron – 60%
Calcium – 10%
Vitamin C – 10%
Thiamin – 20%

% = recommended daily intake

The ingredients in Peanut Butter Chex include:

Whole grain corn
Cornmeal
Sugar
Peanut butter
Corn starch
Canola and sunflower oil
Natural flavor

Is it healthy?

As a rule, peanut better cereals tend to be sweet and high in sugar, and Peanut Butter Chex is no exception. Each serving packs a whopping 9 grams of sugar, which is 18% of your daily recommended intake. Clearly, that sweet peanut butter flavor that we love can come at a bit of a cost.

However, like most other Chex cereals, Peanut Butter Chex is fortified with lots of vitamins and this peanut butter cereal gives you 60% of your daily intake of iron in one serving. It’s also pretty low in saturated fat, with just 1 gram per bowl.

Is it gluten free?

Like a lot of other peanut butter cereals, Peanut Butter Chex is in fact gluten-free. It’s made using whole grain corn flour rather than wheat, so doesn’t contain any gluten products.

Is it vegan?

Although it doesn’t contain any milk products Peanut Butter Chex is still not considered to be vegan as it contains Vitamin D3. This vitamin is sourced from sheep’s lanolin and is classed as an animal product by vegans.

Is it keto?

Peanut Butter Chex isn’t suitable for those following a keto diet as it contains 31 grams of carbohydrates in a serving. On the keto diet, you’re not supposed to exceed 30 grams of carbs in a day, so just one bowl of this peanut butter cereal would put you above that.

Protein & fiber content

This cereal is not particularly high in protein which is slightly surprising as it’s made with real peanut butter, which is usually a good source of protein. It’ll give you 3 grams per serving, which is pretty low, and it scores even lower for fiber, at 2 grams per serving.

Reese’s Puffs

Ingredients & nutrition facts

One serving (29g) of Reese’s Puffs contains:

Calories – 120
Fat – 3g/5%
Saturated fat – 0.5g/3%
Sodium (salt) – 160mg/7%
Carbohydrate – 22g/7%
Sugar – 9g/18%
Fiber – 1g/5%
Protein – 2g
Vitamin A – 10%
Vitamin D – 10%
Iron – 25%
Riboflavin – 25%
Thiamin – 25%
Folic acid – 25%
Calcium – 10%

The ingredients in this cereal include:

Whole grain corn
Sugar
Reese’s peanut butter
Dextrose
Cornmeal
Corn syrup
Canola oil
Salt
Hershey’s cocoa
Caramel color
Trisodium phosphate
Natural flavor

Is it healthy?

This cereal is known for having the famous, Reese’s peanut butter flavor that features in all of their products.

As all peanut butter aficionados know, this delicious treat is supposed to be both sweet and salty, but Reese’s Puffs lean more towards the sweet side, with 9 grams of sugar in each serving.

When compared to other peanut butter flavored cereals though, it does have fewer calories than some of its competitors. At 120 calories per serving it contains 50 less than Peanut Butter Chex.

Is it gluten free?

This cereal is gluten-free as it doesn’t contain any wheat products or any other ingredients associated with gluten. This means it’s suitable for people who suffer from celiac disease or have gluten intolerance.

Is it vegan?

Like most other cereals that are fortified with vitamins Reese’s Puffs also contains Vitamin D3 which is classed as an animal product. Therefore, it is not considered to be vegan-friendly and should be avoided by vegans.

Is it keto?

Although it contains fewer carbs per serving than Peanut Butter Chex, at 22 grams, this peanut butter cereal is still best to avoid if you’re on a keto diet.

The lower limit for daily carb intake during the keto diet is 20 grams, and this cereal also has a high sugar content which prevents the body from entering into ketosis. So, unfortunately, it isn’t suitable for people on a keto diet.

Protein & fiber content

This cereal is made with whole-grain corn. Corn is considered to be whole grain when the germ, bran, and endosperm are all left intact, and this is usually a really good source of fiber.

However, some of this nutritional value can be lost when foods are refined and processed, and this could be why this cereal has such a low amount of fiber in each serving, which is just 1 gram.

In terms of protein, there are just 2 grams in each serving which is also very low.

Post Nutter Butter Cereal

Ingredients & nutrition facts

One serving (33g) of Nutter Butter Cereal contains:

Calories – 150
Fat – 4.5g/7%
Saturated fat – 0.5g/3%
Sodium (salt) – 160mg/7%
Potassium – 45mg/1%
Carbohydrates – 25g/8%
Fiber – 0.5g/2%
Sugar – 13g
Protein – 2g
Calcium – 6%
Iron – 30%

The ingredients in Nutter Butter Cereal include:

Corn flour
Sugar
Peanut butter
Dextrose
Whole grain oat flour
Canola oil
Calcium carbonate
Natural and artificial flavor

Is it healthy?

As with Peanut Butter Chex and Reese’s Puffs, Nutter Butter Cereal tastes as good as it does because it’s jam-packed with sugar. This cereal achieves its sweet peanut butter flavor by cramming 12 grams of sugar into each serving, which is 3 grams more than the other two bowls of cereal.

So, if you’re looking for a low-sugar option for breakfast this is definitely not the best peanut butter cereal for you.

Nutter Butter Cereal is also made using both natural and artificial flavors. Though some studies have concluded that artificial flavors may not actually be as bad for you as of first thought, it’s still always preferable to choose foods that are made using natural flavorings.

Is it gluten free?

Nutter Butter Cereal is gluten-free as it’s made with cornflour and whole grain oat flour. Oat flour has a natural, nutty flavor which, when added to the other ingredients, makes this cereal taste, even more, peanut buttery.

As it doesn’t contain any gluten products Nutter Butter Cereal is gluten-free and can be enjoyed by those who need to avoid gluten in their diets.

Is it vegan?

Unlike the other two bowls of cereal, Nutter Butter Cereal is vegan-friendly as it contains no animal products and is not fortified with Vitamin D3.

Is it keto?

Nutter Butter Cereal is very high in sugar which can cause your blood sugar level to spike and stop your body from entering ketosis. It’s also high in carbs, as with most other cereals, and should be avoided if you’re following a keto diet.

Protein & fiber content

Like the other peanut butter cereals, we’ve compared it to Nutter Butter Cereal is low in both protein and fiber. The recommended daily amount of protein for an average adult is between 46 and 56 grams, and this cereal only contains 2 grams per serving.

So, you’d have to eat lots of other protein-rich foods throughout the day if you chose this cereal for breakfast.

It doesn’t fare any better when it comes to fiber, providing just 0.5 grams in a serving. That works out at a meager 2% of the recommended daily intake.

Where To Buy Peanut Butter Cereals

Shop in-store

All of these peanut butter flavored cereals can be found in most grocery store chains such as Target and Kroger.

Shop online

You can purchase these cereals from online retailers such as Walmart and Amazon.

Final Thoughts

When it comes to choosing the best peanut butter cereal there are so many options available that it can be hard to tell what really separates them. In terms of taste, it mainly comes down to personal preference, but we all want cereal with the salty and sweet flavors of real peanut butter.

All of the three that we’ve compared stack up fairly evenly in terms of nutrition and high sugar content. But, let’s be honest, if you’re looking for healthy food then peanut butter cereal is never going to be the best choice.

So, give our three choices a try and see which one you think comes out on top!