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Here in the US, we eat a lot of cereal, so is it really surprising that the cereal aisle(s) keeps getting that little bit longer? Whether you’re a serial cereal devourer or just an occasional snacker; there’s no denying that a bowl of cereal is the nation’s go-to breakfast.

What might surprise you, is how many breakfast cereals are honey flavored. Honey makes for a super sweet cereal and it’s all-natural… but does it make for a healthy breakfast to smother good old whole grains in honey?

Post Honey Bunches of Oats Honey Roasted

Honey Bunches of Oats, Honey Roasted by Post combine crispy flakes with crunchy granola bites and all of it coated in natural honey. Cholesterol-free, this popular cereal is packed with whole grains and 10 vitamins and minerals.

Honey Bunches of Oats contains whole grain wheat, so it is not gluten-free. It also contains honey, which is not vegan, as well as Vitamin D which is derived from lanolin, found in sheep wool. With 42g of carbohydrate per serving, it is not suitable for a keto diet either. Expect just 2g of protein and 2g of fiber in every bowl.

Three Wishes Protein & Gluten-Free Honey Cereal

Three Wishes: Honey cereal almost seems too good to be true! These delicious, nutritious hoops are made from chickpea, tapioca, and pea protein, so they’re totally grain-free! This makes them suitable for a gluten-free diet.

They claim to be vegan too – with honey flavoring not taken from real honey. This cereal is slightly more accessible for keto dieters, containing just 18g of carbohydrate per serving. As for protein, it ranks above average at 8g; whereas the lack of grains means fiber content is just 3g.

General Mills Fiber One Honey Clusters Breakfast Cereal

Fiber One Cereal with Real Honey by General Mills is a good cereal for anyone who actually wants the real benefits of eating whole grain oats and wheat. Another combination of flakes and toasted oat granola, it is low in fat, cholesterol-free, and contains 10 vitamins and minerals.

However, big surprise… this honey, whole grain cereal is neither gluten-free nor vegan. It definitely is not keto either, serving up 45g of carbohydrates. Expect to find 4g of protein and its pièce de résistance: a fabulous 10g of fiber in every bowl!

Lucky Charms Honey Clovers Cereal

For anyone who thought classic Lucky Charms didn’t have enough sugar… meet Lucky Charms Honey Clovers. Prepare to pay your sweet tooth some serious overtime because one portion of this wipes out 24% of your recommended daily sugar intake.

This cereal contains 12 vitamins and minerals, as well as 4 different artificial colors. Yum. Made from whole grain corn and rice flour, this cereal is gluten-free. It is absolutely not vegan, however, containing: honey, Vitamin D, and Gelatin. 31g of carbs make it un-keto friendly and it ranks impressively below average with 1g of protein and 1g of fiber per serving.

Kashi Go Honey Almond Flax Crunch Cereal

Kashi Go, Honey Almond Flax Crunch is a non-GMO breakfast cereal made from 100% whole grains, mixed with crunchy almonds, and sweetened with real honey.

It contains wheat, so it is not gluten-free; and honey and Vitamin D, so it isn’t vegan either. With a carb count of 35g, keto dieters will want to steer clear. It provides 9g of protein and 8g of fiber, which is higher than many other bowls of cereal.

KIND Breakfast Honey Almond Cereal

KIND Cereal Honey & Almond mixes natural oats with crunchy almonds and nutritious brown rice, flavored with honey and cinnamon for the taste of cinnamon toast without the added sugar… and carbs… and butter.

Hurrah another gluten-free cereal! It is not, however, vegan. Nor is it 35g of carbs keto-friendly. Expect a decent 6g of protein and 4g of fiber per serving.

Kellogg’s Frosted Flakes Honey Nut Cereal

Kellogg’s crossed the Honey Nut with the Frosted Flakes for (you guessed it) Honey Nut Frosted Flakes… creative, huh? This super sweet cereal is free from fat and cholesterol and about average among other cereals with 12g of sugar.

This cereal is gluten-free but not vegan since it contains real honey and Vitamin D. It isn’t keto either, with its 33g of carbohydrates. Protein is just 2g and fiber 1g per bowl.

Post Honey Oh’s Breakfast Cereal

Honey Oh’s by Post is a corn flour-based cereal with a seriously sweet, real honey flavor and a high sugar content compared to many other cereal competitors.

Being oat and corn-based it is gluten-free, but not vegan. It is also too high in carbs (33g) for keto dieters. Expect 1g of protein and less than 1g of fiber per serving.

General Mills Honey Nut Cheerios Heart Healthy Cereal

Honey Nut Cheerios by General Mills is a whole grain oat-based cereal, combining oat bran, corn starch, and canola oil with real honey. This cereal contains 12 vitamins and minerals, including folic acid.

Proudly gluten-free but unfortunately not vegan, due to both real honey and Vitamin D. This cereal is not keto-friendly either. Honey Nut Cheerios fans might be underwhelmed to learn this cereal contains an average of 3g of protein and 3g of fiber per serving.

General Mills Cheerios Oat Crunch Oats & Honey Cereal

Cheerios Oat Crunch: Oats ‘N Honey is yet another variation on original Cheerios; this time made from 5 whole grains and serving up more than half your recommended grain intake (because apparently, daily grain intake is a thing).

This cereal contains 9 vitamins and minerals but is neither gluten-free nor vegan. It isn’t keto either, with its 42g of carbs. Expect 4g of protein and 4g of fiber per serving.

Mom’s Best Honey Grahams Cereal

Honey Grahams by Mom’s Best Cereals is a whole grain cereal sweetened with real honey and free from artificial flavors or preservatives. Points for the 100% recyclable packaging, too! Is it healthy, though? Meh… That flavor comes from 28% of your recommended daily sugar allowance, as well as 4.5g of fat.

With whole grain wheat, it isn’t gluten-free. Nor vegan, thanks to the honey and Vitamin D3. Nope, not keto either (ahem 32g carbohydrates). Protein and fiber rank unremarkably at 2g each.

General Mills Honey Kix Whole Grain Cereal

This honey-doused spin on the original Kix Cereal is all about sweet flavor preference. These whole grain corn puffs are free from saturated fat and cholesterol and filled with a dozen vitamins and minerals.

Kix Cereal does not contain gluten but it does contain real honey and Vitamin D making it another nope in the vegan column. At 34g of carbs, it’s also another no for keto. Expect 3g of both protein and fiber per serving.

Chex Honey Nut Cereal

Natural corn, Honey Nut Chex is a gluten-free cereal flavored with real honey and just a hint of almond. With the appearance of shredded wheat, this cereal contains 14g of whole grain corn per serving and is free from artificial colors and flavors.

Chex contains 2g of protein and 2g of fiber per serving… and no, no it is not keto-friendly with its 38g of carbohydrates. Vegan? As if! Real honey, Vitamin D, Vitamin B12… enough said.

Kellogg’s Honey Smacks Cereal

Okay, so Honey Smacks… infamously one of the most unhealthy cereals in the US with a truly ridiculous 18g of sugar per serving. Kellogg’s Honey Smacks are among the least healthy thing you can put in a bowl at breakfast time. They are essentially puffed whole grain wheat, just drowned in sugar, glucose syrup, and honey (which are three types of the same thing).

Neither gluten-free nor vegan nor keto at 32g of carbohydrates. Honey Smacks contain 2g of protein and 2g of fiber per bowl. Even if they do contain 10 essential vitamins and minerals, with a truly un-essential 18g of sugar, no wonder mascot Dig’Em Frog is always grinning wildly – he’s been on a permanent sugar high for the last 50 years!

FAQs

Is honey cereal healthy?

Healthy is a strong word. Bottom line: no. Honey is a sweetener and while it might not be as bad as adding sugar, the difference is minimal.

Is honey cereal suitable for babies?

Honey (including honey cereals) is unsuitable for babies or infants under 12 months.

How many calories are in Kellogg’s Honey Smacks cereal?

130 calories per serving. That’s more than most competing, sugary cereals including Apple Jacks, Reese’s Puffs, Cookie Crisp, and Cinnamon Toast Crunch.

200, if you add 3/4 cup of skimmed milk.

What is the purpose of honey in cereal?

To sweeten it. In a way, it’s actually a good thing because buying presweetened cereal reduces the urge to add sugar or maple syrup yourself.

Similarly, honey is a natural sweetener, which is slightly better than cereal baked with sugar and artificial flavoring, including Apple Jacks, Cinnamon Toast Crunch, Froot Loops, or Reese’s Puffs.

Honey also functions as an alternative flavor to the chocolatey taste of cereals such as Cocoa Krispies.

Final Thoughts

If you have a sweet tooth, honey cereal is going to taste delicious. The good news: it might prevent you from tipping half a bottle of syrup over your breakfast… The bad news, it also seriously raises the sugar content of otherwise perfectly inoffensive cereal.

If you do reach for a sugar hit in the AM, you might consider something like Kellogg’s Raisin Bran, or Special K., Or just good ol’ bran flakes. Then go ahead and add your fruit flavors with dried fruit or better yet: fresh fruit… sprinkle on some nuts and keep far, far away from anything with a grinning frog as the mascot.

People with diabetes, especially youth, are a growing health concern. There are several great cereal options for people with diabetes. It’s not simply about being sugar-free, but fiber content is also a critically important factor for blood sugar and healthy eating.

Dietary fiber helps regulate blood sugar levels by improving control over blood glucose levels and thus maintaining a low glycemic index. This is one of the cerealverse’s superpowers. A facade that blends in with all others in the cereal aisle, but the ability to leap…well, you get it.

These are our favorite Clark Kent’s of the cerealverse. What are yours?

Diabetic Kitchen – Cinnamon Pecan Granola Cereal with No Added Sugar

A cereal with cinnamon and nuts, does it get better than that? Not all cereals with that pairing are sugar-free. But, Diabetic Kitchen has made it their life’s goal for people with diabetes to eat cereal free of everything except taste.

It’s among the few breakfast cereal options for a low-carb diet that is also a stand-alone hero among low sugar cereals. This is a completely pure cereal that will keep both your taste buds and blood sugar happy.

General Mills – Cheerios

A real OG (Original Giant) of the cerealverse. Cheerios not only taste great but have stood the test of time because almost everyone can enjoy them, including people with diabetes. A cup serving of Cheerios with half a banana and milk is 41 grams of carbs. Swap in unsweetened almond milk, and it’s even better.

HighKey – Zero Sugar Chocolate Cereal

Specifically designed for people who have to live with daily concerns regarding their blood glucose levels. To manage diabetes, people think they need to sacrifice flavor for safety. Well, HighKey’s mission has ended that. With only a single gram of sugar and 10 grams of protein, this is the go-to cereal if you are missing the taste of the other puffed rice giants.

Post – Grape-nuts

This cereal is listed on virtually every list of approved foods for blood sugar issues. It’s whole grains with low net carbs. The cereal has no added sugar and is high in both fiber and protein. And it can be eaten as a cold or hot cereal. In fact, when heated many say it’s better than instant oatmeal.

Barbara’s Bakery – Puffins Cereal, Honey Rice

Barbara’s is a big favorite among people who live with daily monitoring of blood sugar levels. As far as whole-grain cereals go, this is sort of a revolutionary take on an old idea.

This is a whole food breakfast cereal that everyone can enjoy. Well, almost anyone. It is whole grain wheat bran, so it’s not Keto-friendly, but it is vegan, kosher, and diabetic friendly. Add in some fresh fruit, and it’s as good as whole-grain toast with freshly made jam.

Diabetic Kitchen – Cinnamon Pecan Granola Cereal

Their name says it all. But it’s the taste that gets them on the list. The only negative you could have with this cereal is the lack of healthy fat. But, as far as a quality healthy nut mix goes, you won’t do much better. Added bonus, you can blend this into the most incredible nut butter you’ve ever had and turn your morning meal into a reason to get out of bed in the morning.

NuTrail™ – Keto Vanilla Strawberry Nut Granola Cereal

This cereal is so new that many may not have heard about it till now. With that said, those in the know love it so much that the company has had to limit this cereal to 1 box per order.

This is called the best cereal for clean eating. There are no artificial sweeteners here. Only dried fruit and chopped nuts. This is not one of those processed cereals, nor is it whole grains. It’s eating cereal from the bag, not a bowl.

Kellogg’s – Special K

Speaking of cerealverse OGs, is there a bigger one?

Kellogg’s Special K has marketed itself as a healthy breakfast cereal option from day 1. Rice cereals such as Special K do affect blood sugar levels, but less than other cereals, like muesli. It has only 5 grams of sugar, but there it is also virtually fiber-free. But, it does have 7 grams of protein and is basically fat-free.

On the glycemic index, Special K ranks 69 with a glycemic load of 14. So, diabetics need to decide for themselves, but some should be able to enjoy the occasional bowl of this classic cereal.

Arrowhead Mills – Organic Oat Bran Flakes

The American Diabetes Association recommends oats over rice and bran cereals as the best breakfast cereal. With that in mind, it may be difficult to beat this option. Arrowhead Mills didn’t actually create this cereal to be a great option for blood sugar issues, it sort of just worked out that way.

Diabetic Kitchen – Almond Butter Granola Cereal

If you need to watch your blood sugar and love almonds, this is definitely for you. This is a do it all type of cereal. Eat it directly out of the bag, use it as a topping, or add some almond milk for a true almond lover’s delight.

Post – Bran Flakes

Wow, the OGs are coming out for this list. Post Bran Flakes is high in fiber and low in sugar, and in the low to moderate range of the glycemic index, so this is a good cereal and a healthy option that the entire family can eat together for breakfast.

Love Grown – Original Power O’s

How about a bowl of toasted rice and bean cereal? Trust us; it tastes better than that sounds. The beans are simply a plant-based source of protein. It’s the rice that keeps this bowl of cereal together. Almost completely sugar-free, the single gram of sugar is natural, not added. Yea, it’s basically rice and beans the American way.

Kellogg’s – All-Bran Flakes

A king of whole grains, Kellogg’s All-Bran Flakes is a big favorite among the diabetic community. It tends to simply have more flavor and substance. While at the same time, it’s a great neutral palette to have fun with; add fruits, nuts, or various kinds of milk like almond milk. It really elevates the bowl to a new dimension while still maintaining its healthy status.

Quaker – Crunchy Corn Bran

Quaker is best known for oats, but they are actually an expert in all whole grains. This cereal is a good example of that. It’s a simple cereal taken to new levels, not to mention sweetness. Some cereal lovers will argue that this could be the most underrated cereal of all time. Others will say Quaker should have stuck to oatmeal. Where do you stand?

FAQs

Is Shredded Wheat cereal good for diabetics?

Diabetic is a general term, but in reality, some people with diabetes can handle carbohydrates (and especially sugars) better than others. For those who can digest and handle carbs better, then Shredded Wheat is a good cereal choice. For a cereal, it’s relatively low in sugar and is a good source of fiber.

What cereal has the least amount of sugar?

One of the best sugar-free cereals would be General Mills Fiber 1. Fiber 1 has no sugar at all and is very high in fiber; 15 grams of dietary fiber per serving. So, whether you’re a diabetic or simply cutting sugar out of your diet, this is a good cereal option.

What kind of cold cereal can a diabetic eat?

For people with diabetes, when it comes to which breakfast cereals are the best ones to eat, it comes down to digestibility and sugar. Cereals that are very low to having no sugar are good, and the higher the fiber content, the better. High fiber and low to no sugar is the best ratio to look for.

What cereals should diabetics avoid?

As with all food in general, the unhealthier a food is, it also tends to be a bad choice for people who suffer from diabetes. Obviously, you would want to avoid sugary cereals. Cereals with a high glycemic index. As well as avoiding cereals with refined grains, at least when listed among the top or primary ingredients.

Final Thoughts

Sugar in cereal takes far more forms than simple table sugar. It can be maple syrup, high fructose corn syrup, or even fruit juice concentrates. But the effects are the same for people’s blood sugars.

So, we believe having a list of the best cereal for diabetics is important. But, what do you think about our list?

Puffed wheat cereal is sort of the Batman of cereals.

It doesn’t have any special powers, there is nothing way out of the ordinary about it, and there is no otherworldly backstory to enjoy. It’s really just a regular pantry food, wheat, that has this incredible secret double life.

All the major cereal brands have their own version of puffed wheat, and there is a good reason for that. It’s Batman. No, it is because it has both neutrality and yet a polarity at the same time. Wow, big words for cereal! I mean it is so simple that everyone likes it, but it comes in so many variations that cereal lovers are divided over which one is the best.

So, which cereal is the best? You decide and let us know in the reviews below.

Kellogg’s Honey Smacks Breakfast Cereal

Possibly the powerhouse of puffed wheat. Kellogg’s Honey Smacks has become the iconic puffed wheat cereal.

And, you could say it is a very contemporary trailblazing cereal having transformed how it identifies. This cereal has been around for nearly a century. Originally known as Sugar Smacks, the cereal claimed a new identity in the 1980s as Honey Smacks. In the 1990s, Kellogg’s dropped the Honey but brought it back in 2004. The cereal itself has not changed.

It’s not a pure puffed wheat cereal, as it has many additional ingredients, including added sugar and other sweetenings, added salt, flavoring, coloring, and palm oil. All of which give it a complex carbohydrate profile. Though high in sugar, it is very low in protein and fiber. Thus, not exactly a healthy cereal.

Nevertheless, it’s a quality snack, and eating a bowl any time of the day is as American as a snack can be.

Malt-O-Meal Golden Puffs® Sweetened Puffed Wheat Kids Cereal

 

This is the middle ground breakfast cereal between the puffed wheat giants. Or at least that has always been its common reputation. Malt-O-Meal Golden Puffs has an ingredient list closer to Post’s version, but a nutritional profile and taste more like that of the Kellogg’s variety.

Malt-O-Meal has been around for over 100 years, and this breakfast cereal was launched in 1980 (alongside CNN, the Rubic’s Cube, and Post It notes. Who won that competition?). Staying with the caramel taste, Golden Puffs was a cheaper option than the big brand cereal varieties. Its taste of sugar falls between both Honey Smacks and Golden Crisps.

But, here’s the big secret. Malt-O-Meal is one of the top departments owned by Post. So this is a double attack against the frog!

This breakfast cereal has always been seen as the generic option, simply because it comes in a bag instead of a box, and Malt-O-Meal doesn’t really create cereals but clones them. But, honestly, it has held its own for decades against the puffed wheat giants and continues to. Third place is still a medal after all. Or is it third place?

Arrowhead Mills Puffed Wheat Cereal

Though Arrowhead Mills’ breakfast cereal is the newest kid on the puffed wheat block, it’s their delivery that’s different. Arrowhead Mills markets its breakfast cereal as a modern version of an ancient food:

“Wheat, the “Miller’s Choice”. A true American grain staple, wheat has always been the grain of choice. Thought to originate from the middle-east and dating back to pre-historic days, wheat has a wonderful protein, fiber, and complex carbohydrate profile.”

Arrowhead Mills’ breakfast cereal is a pure version of puffed wheat. This cereal has one ingredient, puffed whole grain wheat, and is a favored puffed wheat choice by those on a gluten-free and diabetic diet. In addition, as Arrowhead Mills is void of other ingredients, it is a healthy choice as well as a Kosher choice.

Arrowhead Mills is known as a family of foods that are based upon being natural and organic. They offer a variety of their own versions of corn flakes, puffed rice cereal, whole wheat, and other grains to increase fiber, protein, and the overall nutrition of the product.

Post Golden Crisp Puffed Wheat Cereal

Ah, Team Sugar Bear vs Team Dig’em Frog.

In the puffed wheat breakfast cereal world, it comes down to the big 2. Cereal lovers either eat Golden Crisp or Honey Smacks (Do you dare to eat both?)

Unlike the ‘other’ puffed cereal, Golden Crisp has never gone through an identity crisis. The Sugar Bear has changed shirts a few times, but that’s about it. No huge wardrobe and style changes like what Dig’em Frog’s mid-life crisis took him through.

Post has kept Golden Crisp very stable through the decades. It’s a less sugary cereal with an ingredient list you can count on your fingers. Though still not a pure puffed wheat option like Arrowhead Mills either.

Post markets Golden Crisp as The Original because it actually is the first puffed wheat cereal in the US, having been launched in the late 1940s. In fact, the very original version of puffed wheat was launched by the Quaker Oats company at the 1904 World’s Fair as a cereal version of the loved American popcorn snack, Cracker Jacks. But, it didn’t last.

Post decided to add it to their family of cereals, re-invented it with a new delivery (Sugar Bear), and brought it back in 1948. It’s a sweetened puff cereal, but would be more categorized as a candy-coated cereal, which is why it has the best crunch in the puffed wheat breakfast cereal race.

FAQs

Is puffed wheat cereal healthy?

The nutritional value of any cereal, or healthiness of any cereal, is a collective result of all of the cereal’s ingredients. If a puffed wheat cereal is made without any additional ingredients, it’s naturally low in calories, fat-free, and would be a healthier cereal choice. Once other ingredients are added, especially sugar and artificial flavors, it becomes much less healthy.

What is the nutritional value of puffed wheat cereal?

The nutritional value of 15 grams of puffed wheat cereal, when no other ingredients are added to the cereal is per serving:

• Calories – 55
• Fat – 0.4
• Total carbohydrates – 12.2 grams
• Total sugars – 0.3 grams
• Dietary fiber – 1.2 grams
• Protein – 1.7 grams

However, added ingredients, like sugar, adjust this drastically.

Is puffed wheat cereal good for diabetics?

Generally speaking, puffed wheat is a good cereal choice for most people who suffer from diabetes. When puffed wheat is made without any added ingredients, it is fat-free, low in calories, and essentially sugar-free as well. All good things for a diabetic diet. It is low in fiber, but not so low to be considered free of fiber.

How many calories are in puffed wheat cereal?

The calorie count of any food is a result of two factors:

1. What ingredients the food is made from
2. The serving size you create

In this case, for puffed wheat, when no other ingredients are added and for a serving size of 15 grams, there are 55 calories per serving.

How is puffed wheat cereal made?

The most exciting part about puffed wheat is how it is made. It is actually very simple and uses basic cooking techniques. The resulting food product is so different from the original, it’s amazing. Manufacturers cook whole grain wheat in a pressure cooker with steam. When the cooker is opened, BOOM, the wheat explodes into puffed wheat.

Is Post Golden Crisp the same as Kellogg’s Honey Smacks?

Ah, trying to use us to start a war, LOL! Are Pepsi and Coke the same? These cereals differ in:

• Color
• Sturdiness to milk
• Degrees of sweetness
• Taste
• Additives
• How they flavor the milk
• One is a Kellogg’s product and one is a Post product
• One is a frog and the other is a bear

So, what do you think?

Final Thoughts

Puffed whole grain wheat is an essential and fundamental player in the breakfast cereal market. It holds up rather well to milk. It’s a cheap and abundant ingredient to work with. And has a good taste regardless of whether it is pure like Arrowhead Mills or in the sugary versions of Kelloggs, Post, and Malt-O-Meal.

Whole grain is not fun, but to get your family to enjoy and eat whole grain can be thanks to these breakfast cereal options. With that said, we aren’t really eating those for the whole grain, are we? It’s all in the delivery.

So, where do you stand? With Team Sugar Bear, Team Dig’em Frog, or are you crazy enough to go it alone and create your own team? If so, we dare you to tell us about it.

The cerealverse is for everyone. All are welcomed, and it has something for everyone to enjoy. That is why sugar-free breakfast cereals are so important to the cerealverse.

Could you imagine a childhood without the ability to eat cereal?

Being sugar-free is a real necessity for some people. Food technology has created many sugar alternatives, such as sugar alcohols, Stevia, and various fruit options, which are all good for taste and blood sugar.

Today, more than ever, sugar-free cereal lovers are welcomed to enjoy all the fun of cerealverse without having added sugar get in the way.

These are our favorite sugar-free breakfast cereals, but we’re very interested in knowing which is your favorite.

Arrowhead Mills Natural Puffed Corn Cereal

Arrowhead Mills is making galactic waves in the cerealverse. This is a breakfast cereal brand that genuinely wants cereal to be a work of gastronomic art that everyone can enjoy.

Corn is as American as you can get when it comes to staple foods. And, what popcorn did for the snack world, puffed corn did for the cerealverse.

This cereal is completely sugar-free and contains a single ingredient, puffed whole grain yellow corn. So, absolutely no artificial ingredients. This also means it’s gluten-free and could even be enjoyed on a Keto diet having only 10 net carbs.

Barbara’s Shredded Wheat

The American sister of Weetabix, Barbara’s cereal, is another brand creating a stir.

Kellogg’s made shredded wheat a superhero in the cerealverse, but they are not the only player in the game. Barbara’s version is 100% whole grain wheat with no added sugars and 34 net carbs. It’s kosher, vegan, and non-GMO certified.

Barbara’s is high in dietary fiber with 7 grams of fiber per serving, though not Keto-friendly as wheat and Keto are not exactly having a love affair.

Three Wishes Unsweetened Grain-Free Cereal

If you could have three wishes in the cerealverse, what would they be? (comment down below)

Well, Three Wishes Cereal thinks:

• More protein
• Sugar-free
• Gluten-free Grain-free unsweetened cereal

Well, if those were your three wishes as well, then you’re in luck! This breakfast cereal is all of that plus some.

Made from Chick Pea protein (you read that right, this is the hummus of the cerealverse), a single serving equals:

• 0 grams of sugar (no sugar alcohols)
• 8 grams of protein
• 12 net carbs (making it Keto-friendly)
• Vegan
• Kosher
• Non-GMO Verified
• Dairy-Free
• Soy-Free

Know what will blow your mind? Get your credit card ready; it’s $10 for an 8.6 ounce/245 grams box! I think I know what one of my three wishes will be.

Nature’s Path Rice Puffs

While this breakfast cereal is made from brown rice, it’s not the rice cakes of the cerealverse.

This is certified gluten-free and organic brown rice with 16 grams of whole grains and 12 net carbs in each serving. Oh, and it’s also a sugar-free crunchy cereal that will invoke memories of the puffed rice giants.

Kashi 7 Whole Grain Puffs

Kashi is known to be on the edgy side. This is definitely in that genre. It’s a mix of 7 whole grains and no sugar alcohols, but it’s the mix that’s interesting:

• Whole Hard Red Winter Wheat
• Whole Rye
• Whole Long Grain Brown Rice
• Whole Oats
• Whole Triticale
• Whole Buckwheat
• Whole Barley
• Sesame Seeds

Just curious, which of those were you least expecting?

Magic Spoon Fruity Grain-Free Cereal

Finally, a fruity cereal. Remember those three wishes? How about a fruity cereal for a:

• Low carb diet
• High protein diet
• Sugar-free diet

If those were your three wishes, you can thank us now. Magic Spoon did all the work, but we told you about it. And the name says it all; each scoop is a Magic Spoon. A 1-cup serving provides:

• 13 grams of protein
• 4 grams of net carbs
• 0 grams of sugar

People say it tastes much like the sugary cereals that loopers enjoy. The secret is monk fruit as a sweetener. Monk fruit is sort of a new sweetener in the cerealverse, but Magic Spoons is claiming rave reviews for it.

And it still makes a cereal that is gluten-free, grain-free, and Keto-friendly, with no added sugar, and you can buy it by the bowl or the case.

Purely Elizabeth Original Ancient Grain Oatmeal & Hot Cereal

Purely Elizabeth is organic whole food to the max. When they say ancient grains, they mean the origin story of cereal. Many cereals claim to be nature in a bowl, but this could be it.

Hot cereal is sort of the black sheep in the cerealverse. Don’t know why, but cereal takes on a different dimension when you heat the cow’s milk. On offer are cold breakfast cereals, hot cereal such as oatmeal, and granola. Made from dried fruit, sunflower seeds, quinoa, flaxseed, rolled oats, and amaranth. It’s a superfood experience calling itself breakfast cereal.

Nature’s Path Organic Cinnamon Toast Keto Cold Cereal

You have to have a set of big spoons to take on Cinnamon Toast in the cerealverse. But Nature’s Path did it.

And they did it with certified everything! Certified organic, gluten-free, non-GMO, vegan, and Keto-friendly with high fiber (10 grams), low sugar, low carb (4 grams of net carbs), and 7 grams of protein.

Wheatena Toasted Wheat Cereal

Wheatena must be doing something right, as it’s one of the oldest members of the cerealverse. We’re talking 1800s here, guys.

Its claim to fame has always been high in fiber, salt-free, and low in fat. As far as sweeteners like sugar alcohols go, it has zero added sugar or sweeteners but is still not Keto-friendly, with 27 net carbs.

Post Shredded Original Wheat

Finally, a titan of the cerealverse. While others on this list may only be known in certain corners of the cerealverse, every cereal lover knows Post Shredded Wheat. Post is an OG (Original Giant) cereal maker.

This is “The Orginal shredded wheat,” and each spoonful is a trip through the essence of what makes the cerealverse great. It’s also non-GMO certified, 100% whole grain wheat, and a great source of fiber.

As there are no added sugars, in fact, no sugar at all, it’s a classic choice for people who have to watch their blood sugar and must avoid a high added sugar intake. Not a source of healthy fats, as it is virtually fat-free.

Catalina Crunch Cinnamon Toast Keto Cereal

Catalina is a newer kid on the block and coming in hot with cereals, cookies, and granola. Low carb is their middle name. The brand’s signature is:

• Low-Carb Keto-Friendly
• Zero Sugar
• High-Protein
• High-Fiber

Having sold more than 11 million units in 2021, they must be doing something right.

Cascadian Farm Blueberry Vanilla Granola No Sugar Added

Cascadian claims to know the secret to sweetness without added sugar. Spoiler alert, it’s fruit, and more specifically, powdered dates.

With 27 grams of whole grains in every sugar-free serving, the dates steal the day.

Nature’s Path Gluten-Free Homestyle Instant Oatmeal

Does this make number 3 for Nature’s Path! Instant oatmeal works equally well as overnight oats.

When it comes to oatmeal, let’s be honest. Don’t bother us unless you make a genuine maple syrup and brown sugar alternative.

Well, they’re bothering us. There is 0 total sugar here, but we have to admit, once you taste their brown sugar maple syrup oatmeal, you’ll call them liars as you start eating your third bowl.

FAQs

What cereal has the most fiber and least sugar?

As any cereal lover knows, sugar-free and high in fiber are among the smallest regions of the cerealverse. Nevertheless, they are still important regions. So, who is the overlord of that bowl? That would be General Mills Fiber 1. It has 15 grams of fiber and 0 sugar per serving.

Is Corn flakes without sugar healthy?

Generally speaking, sugar-free anything is a healthier option than the alternatives with sugar. Corn Flakes is advertised as a healthy cereal. But, the biggest negative against that claim is its sugar content. By eliminating the sugar content, you end up with a healthier version.

How much fat is in unsweetened cereal?

Sugar is fat-free. As most breakfast cereals are sugary, they tend to be low in fat. A cereal’s fat content comes from other ingredients. These other ingredients, such as palm oil, can still be present in unsweetened cereals. The most popular unsweetened cereals range between 0 to 10 grams of fat per serving.

What is the purpose of sugar in cereal?

What is the purpose of oxygen? What is the purpose of water? It’s all about life. OK, that may be an overstatement. But, it is simply to create the sweet taste that people, read children, love. It also helps the cereal stay crunchier longer in milk and acts as a preservative extending the food’s shelf life.

Final Thoughts

The days when cereal automatically meant added sugar are over. Today, sugar-free sweet cereal is a very real thing, thanks to sugar alcohols and other sweetening options.

There are many great options from many great brands. But, how do you feel about this wave of sugar-free options? Which is your favorite and why? Tell us, did we get it right?

Puffed rice – sometimes referred to as popped rice – is a staple food in Southeast Asian countries, used in a variety of dishes and meals. Here, it is a staple breakfast cereal. Most major cereal brands have produced their own creative rice cereals, from Nestle to Kellogg’s. The sweet taste of rice allows it to be both a breakfast cereal and a nutritious snack.

Generally, rice is highlighted for its high iron content and the fact that it’s gluten-free. But which is the best puffed rice cereal on the market today? This article seeks to find the top 10 puffed rice cereals available in store now!

 

Arrowhead Mills Puffed Rice

Arrowhead Mills Puffed Rice is the cereal type in its most basic form – it prides itself in being 100% natural. You won’t find any other ingredients in Arrowhead Mills Puffed Rice other than puffed brown rice – no flavorings or no extra sugars. Because of this, Arrowhead Mills Puffed Rice can be described as being distinctly plain in terms of taste.

This plainness does not take away from the quality of the product, however. Most consumers buy Arrowhead Mills Puffed Rice to add fruits and other flavorings to it. Plus, brown rice contains plenty of nutrients on its own. It contains a level of protein, fiber, calcium, potassium, iron, thiamin, riboflavin, and niacin.

If you like to add fresh fruit to your cereal, consider Mills Puffed Rice Cereal for your puffed grain needs.

 

Kellogg’s Rice Krispies

Kellogg’s Rice Krispies is probably one of the most prominent puffed grain cereals on the market and has been since it was first introduced in 1927. Since then, Kellogg’s Rice Krispies has remained much the same – consisting of rice, sugar, salt, and malt flavor. This simple mix gives Rice Krispies its unique flavor and one that makes it pretty appetizing plain.

Its sugar and salt contents are only slight: there are only 4 grams of sugar found in a 40-gram serving. In this same serving size, there are 150 calories, 3 grams of protein, 36 carbohydrates, and a range of vitamins and minerals. You’ll meet 60% of your daily iron needs with just one bowl of Rice Krispies, as well as 35% of you’re recommended niacin intake.

The nutritional value combined with its distinct taste is why Rice Krispies have remained a favorite cereal for so long.

 

Quaker Puffed Rice Cereal

Sodium-free, fat-free, and sugar-free, Quaker Puffed Rice Cereal is a great option for those watching their weight. A standard serving of this cereal only contains 50 calories and 12 grams worth of carbohydrates. If you’re looking to cut down on your carbs, whether or not you’re following a keto diet, Quaker Puffed Rice Cereal is a perfect cereal option.

Generally, whichever diet you’re following, Quaker Puffed Rice Cereal could meet your needs. Like most rice cereal, it can be easily topped up with fruits or sugar, should you need to liven up the taste. As a basic gluten-free puffed cereal, this Quaker product functions well.

 

Nature’s Path Organic Rice Puffs

Nature’s Path Organic Rice Puffs features 16 grams of whole grain and consists solely of puffed brown rice. Like a lot of brown rice products, this cereal contains a lot of nutrients despite its limited ingredient list, including vitamin C and A. A standard serving of Rice Puffs will also provide you with 10% of your daily calcium intake.

Living up to its organic title, there is no added flavors, ingredients, or preservatives added to this cereal. It does contain 50mg of sodium, 19g of carbohydrates, 5 grams of protein, and 1 gram of dietary fiber. Its high protein count renders this cereal a good option for athletes looking to boost their breakfast intake.

 

Barbara’s Organic Brown Rice Crisps Cereal

Similar to Rice Krispies, Barabara’s Organic Brown Rice Crisps Cereal uses organic whole grain brown rice to create delicious and crunchy rice crisps that make an equally as satisfying noise when you pour milk over them. This rice cereal is gluten-free, light, and perfect for combining with chopped dried or fresh fruits.

What sets these Rice Crisps apart from other types is the addition of organic fruit juice concentrate, which is either pear or apple. This adds a subtle but effective fruitiness to the product, which makes them distinct from the likes of Rice Krispies.

Sea salt is the third and final ingredient of this cereal, which balances out the fruitiness. Only 1 gram of natural sugar can be found per bowl, which is good for breakfast cereal.

 

Kellogg’s Choco Krispies

This kid-friendly rice cereal uses basic rice as its prime ingredient, with a lot of other ingredients to make it more appetizing by itself. It is these additional ingredients that let the product down in terms of nutrition, particularly the 12 grams of added sugar that gets added. A serving contains 37 grams of carbohydrates and 3 grams of protein.

In terms of the ingredient list, this chocolate cereal contains iodized salt, palm kernel oil, and malt flavor. It also features several artificial flavors, including blue 1, yellow 6, and red 40.

Given its unhealthy ingredients, this cereal should only be consumed once every so often.

 

One Degree Organic Foods Sprouted Brown Rice Crisps

This cereal aims to use only organic produce from trusted farmers, resulting in a highly nutritious breakfast cereal. The simple ingredient list includes organic sprouted whole grain brown rice, unrefined salt, organic coconut sugar, and Tocopherols (Vitamin E).

The coconut sugar creates a lot of sweetness in just a small quantity, with just 1 gram of sugar found in a serving. In this same-sized serving, you’ll find 2 grams of protein and 1 gram of dietary fiber, which can easily be increased with the addition of nut milk or fresh fruit.

The vitamins and minerals found in this gluten-free cereal are diverse and feature the likes of phosphorus, vitamin A, vitamin C, calcium, potassium, iron, riboflavin, and zinc, alongside many others.

 

Barbara’s Puffins Honey Rice Cereal

Barbara’s Puffin Honey Rice Cereal delivers a little more than your standard rice puff taste by adding real honey to the mix. The all-natural ingredients create a product that is gluten-free, crunchy, appetizing, and particularly moreish. Although advertised as a breakfast cereal, Barabara’s Honey Rice Cereal is often consumed as an afternoon snack.

A single bowl of this brown rice breakfast cereal will provide you with 22 grams of whole grain, 3 grams of fiber, and 2 grams of protein. Relative to other rice cereals on this list, the fiber count is pretty good and can always be increased through the simple addition of apple or strawberry chunks.

The cereal is a good source of potassium and calcium and only contains 1 gram of fat.

 

Malt O Meal Natural Nutrition Cereal

Malt O Meal Natural Nutrition Cereal is amongst the most affordable brown rice cereals and comes with the promise of containing no additives or preservatives. Unlike some other rice puffs, this product contains no salt. This 1-ingredient cereal has 0 fat, 0 cholesterol, and 0 sodium, making for a particularly healthy base for you to add fresh fruit.

This cereal could be described to be lacking in vitamins and minerals, however, as it only features 1% of the daily recommended intake of potassium and 2% of recommended niacin intake. However, it does stand as a good base ingredient for you to build a more nutritious breakfast from.

 

Abundant Earth – Puffed Rice Cereal

Abundant Earth – Puffed Rice is amongst the most versatile products to make this list; as Abundant Earth states, it can be enjoyed with any milk or juice. It’s also great as an ingredient if you want to make rice crispy cakes. Like many other rice products, it contains just whole grain brown rice as its sole ingredient, making it completely preservative and additive-free.

The natural sugars that occur in this cereal will consist of less than 1 gram for the entire packet. In total, the cereal is completely gluten-free and 98% fat-free.

 

FAQs

Is puffed rice cereal good for you?

Crisp rice cereal is not good for you as a standalone breakfast cereal. Most rice puff cereals are particularly low in fiber and protein, meaning you would have to add these to the cereal to make it healthier.

Is puffed rice a good choice for weight loss?

Rice cereal is not a good choice for weight loss as it tends to be high in carbohydrates. It should be avoided while on a keto diet.

Does puffed rice cause a lot of gas?

One of the benefits of eating rice as a staple food is that rice is the only grain that doesn’t cause any gas. You can safely eat rice cereal without having to worry about gas!

Is puffed rice linked to diabetes?

Rice should not be consumed in large quantities regularly due to its carbohydrate count. This level of carbs could lead to weight gains and complications with diabetes.

 

Conclusion

Puffed rice should be included in your daily diet and be paired with fruits, oat milk, and other high-fiber products. Although the product has some nutritional drawbacks, it serves as a good base from which you can build a healthy cereal. The best rice cereals remain to be Kellogg’s Rice Krispies and Barbara’s Organic Brown Rice Crip Cereal.