My decision to limit breakfast cereal in my children’s diet is based on both professional expertise and parental concern. Research consistently shows that breakfast cereals marketed to children are higher in sugar and salt while lower in fiber and protein when compared to “ adult” cereals.
Why this matters: We Eat a Lot of Cereal
A study funded by General Mills found that 28% of children consumed ready-to-eat cereals. These cereals often claim to be good sources of whole grains, iron, and vitamin D. For undernourished children, cereal is a valuable option. However, in homes with adequate resources (and parents who have the time), there are better choices—especially when considering cereals marketed to children. Research shows that child-targeted cereals contain significantly more sugar and sodium than those aimed at adults. On average, these cereals have over 1.5 times the sugar, as well as less fiber (5.2 g vs. 9.6 g) and less protein (6.3 g vs. 10.0 g) per 100 grams. These findings reinforce my reservations about processed cereals as routine breakfast options.
Cereal is a Processed Food
When I discuss breakfast choices with other parents, I emphasize that processing grains fundamentally changes their nutritional value—a fact well-supported by nutritional science. Whether the grain is oat (Cheerios), corn (Cornflakes, Honey Bunches of Oats), rice (Rice Krispies, Fruity Pebbles, Cocoa Puffs), or wheat (Wheaties, Total), processing diminishes many of the benefits found in whole grains. Whole grains are naturally rich in minerals like iron, vitamins such as folate, and fiber. The manufacturing processes for breakfast cereals often strip away these beneficial components or alter their bioavailability, even if some nutrients are later added back through fortification. While many cereals advertise being “fortified” with vitamins and minerals, these micronutrients are added during processing rather than being naturally present. This marketing shifts attention away from the less favorable aspects of the cereal’s nutritional profile.
Analyzing Popular “Healthy” Cereals
Let’s look at Honey Nut Cheerios as an example, since it maintains a reputation for being a healthy cereal option. I’ll give it credit for being free of artificial colors and flavors (unlike many competitors), but a closer look at its nutritional profile reveals why it doesn’t make my regular breakfast rotation.
Macronutrient Breakdown
Honey Nut Cheerios’ macronutrient profile illustrates my concerns with most breakfast cereals. It contains minimal fat, 23 grams of carbohydrates (including 9 grams of added sugars), and only 2 grams of protein per serving—an imbalance that does not support optimal growth and cognitive development in children. The ingredient list reinforces this: after whole grain oats, sugar is the second most abundant ingredient, followed by corn starch (while not technically a sugar, it is arguably just as bad). Then come more sweeteners like honey and brown sugar syrup. In a study of 262 cereals in Canada, sugar was the second ingredient in 75% of child-targeted cereals!
The high sugar content in children’s breakfast cereals—often around 30% of energy content—is particularly worrisome given that research links sugar consumption, especially added sugars, to obesity, dental caries, type 2 diabetes and heart disease. In Honey Nut Cheerios, carbs make up 83% of the calories and the added sugars make up 32 percent of the total calories.
The lack of adequate fats is also concerning to me. While some fats are healthier than others, active, growing children do not need to scrutinize their fat intake. In fact, for younger children, we know that healthy fats, like those in avocados, olive oil, nuts, seeds and fish, are essential for brain development.
Notable also is the protein count: 2 grams. This can be offset with the addition of milk. Half a cup of milk would add 4 grams of protein to a serving of cereal.
Nutritious Breakfast Alternatives
Instead of cereal, I typically serve options that provide a better balance of macronutrients and micronutrients for my kids.
Eggs and Dairy-Based Options
Eggs provide high-quality protein and healthy fats, including choline, which is essential for brain development. If you have the time, add some avocado on the side. Whole milk, plain Greek yogurt topped with fruit, naturally sweetened or low-sugar granola, and hemp, flax, or chia seeds offers a meal complete with protein, calcium, healthy fats, fiber, and numerous vitamins and minerals. Importantly, these meals provide nutrients in their natural form, as nature intended the body to break down and absorb the nutrients.
Oatmeal as a Vegan and Whole Grain Option
For grain-based breakfasts, I prefer minimally processed options like oatmeal. Unsweetened instant oatmeal is a quick choice. Cooking rolled or steel-cut (my favorite) oats with chia seeds and soymilk increases healthy fat and protein content. Topping it with cinnamon, fruit, and seeds adds even more fat, protein and micronutrients. Preparing oatmeal ahead of time can also help reduce morning stress.
Sometimes We Do Have Cereal
I do appreciate cereal for its convenience as an occasional quick snack or an easy breakfast when hosting guests. In these situations, I choose cereals with low sugar content, no artificial colors, and organic ingredients. Organic cereals generally contain less sugar and fewer artificial additives than conventional brands.
Take Home Message
If you have the time and psychological capacity, choose breakfast options with less sugar, more protein, and more healthy fats. While cereal can be convenient and is sometimes appropriate, its nutritional drawbacks—especially in child-targeted varieties—make it less suitable as a daily choice. If the alternative is something like Pop-Tarts, cereal is the better option, and this is not an issue worth undue stress in your household.
Watch Out for Research Bias
A final note: be cautious about the research you encounter. I found several articles strongly promoting ready-to-eat cereals and claiming significant health benefits, but these studies were funded by cereal manufacturers like Kellogg or General Mills. This conflict of interest is important to keep in mind.
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References:
Smith, Jessica D et al. “Association between Ready-to-Eat Cereal Consumption and Nutrient Intake, Nutritional Adequacy, and Diet Quality among Infants, Toddlers, and Children in the National Health and Nutrition Examination Survey 2015-2016.” Nutrients vol. 11,9 1989. 23 Aug. 2019, doi:10.3390/nu11091989
Potvin Kent, Monique et al. “The healthfulness and prominence of sugar in child-targeted breakfast cereals in Canada.” “Les bienfaits pour la santé et la prédominance du sucre dans les céréales pour déjeuner destinées aux enfants au Canada.” Health promotion and chronic disease prevention in Canada : research, policy and practice vol. 37,9 (2017): 266-273. doi:10.24095/hpcdp.37.9.02
Klerks, Michelle et al. “Infant Cereals: Current Status, Challenges, and Future Opportunities for Whole Grains.” Nutrients vol. 11,2 473. 23 Feb. 2019, doi:10.3390/nu11020473
Fidler Mis, Nataša et al. “Sugar in Infants, Children and Adolescents: A Position Paper of the European Society for Paediatric Gastroenterology, Hepatology and Nutrition Committee on Nutrition.” Journal of pediatric gastroenterology and nutrition vol. 65,6 (2017): 681-696. doi:10.1097/MPG.0000000000001733
Santos, Mariana et al. “Breakfast Cereals Intended for Children: Opportunities for Reformulation and Potential Impact on Nutrient Intake.” Foods (Basel, Switzerland) vol. 10,8 1772. 30 Jul. 2021, doi:10.3390/foods10081772
Zhu, Yong et al. “Ready-to-eat cereal is an affordable breakfast option associated with better nutrient intake and diet quality in the US population.” Frontiers in nutrition vol. 9 1088080. 9 Jan. 2023, doi:10.3389/fnut.2022.1088080
