We’ve ranked popular cereals from best to worst based on their ingredients – in particular added sugar, fibre content and salt. Read on to discover the healthiest breakfast cereal and start your day off right.
1. Porridge
Porridge is our top choice for a heart-healthy breakfast, made with low-fat milk or water.
All porridge oats are wholegrains and they contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more daily, as part of a healthy diet. (A 40g serving of porridge oats contains 1.6g of beta-glucan.)
As well as beta-glucan, you’ll be getting the fibre from the whole grains, plus there is no added sugar or salt.
Instead of adding sugar or salt to your porridge for flavour – instead, try adding a banana or other fruits for extra sweetness. For every 80g that you add it will be one of your five-a-day at the same time.
A serving of porridge made with 40g of oats and semi-skimmed milk contains:
- Energy 1144kJ / 272kcal, 14% of your Reference Intake (RI)
- Fat 7.7g, 11% of your RI
- Saturates 3.5g, 18% of your RI
- Sugars 13g, 14% of your RI
- Salt 0.3g, 5% of your RI
A 40g serving of oats (not made up) contains:
- Energy 626kJ / 150kcal, 7% of your RI
- Fat 3.2g, 5% of your RI
- Saturates 0.6g, 3% of your RI
- Sugars 0.4g, 0% of your RI
- Salt 0.0g, 0% of your RI
Try our 14 delicious heart-healthy porridge variations
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I’d like to sign up2. Muesli with no added sugar or salt
Muesli without added sugar has different types of wholegrains, usually oats, along with dried fruit and nuts. The mix changes depending on the brand and variety, so the oat beta glucans will vary more than in porridge, which only has oats.
The dried fruit that is added should provide all the additional sweetness you need and will also count towards your five a day.
Choose a muesli with no added sugar and be aware that many fruit and nut mueslis (especially tropical fruit versions) contain sweetened dried fruit, which means they have sugar added even if it isn’t listed separately on the ingredients. Banana chips are another popular muesli ingredient that will contain added sugars and saturated fats.
A 45g Swiss-style no added sugar or salt muesli serving contains:
- Energy 696kJ / 165kcal, 8% of your RI
- Fat 1.8g, 3% of your RI
- Saturates 0.3g, 2% of your RI
- Sugars 4.7g, 5% of your RI
- Salt 0.01g, 0% of your RI
Why not try making your own delicious and healthy apricot muesli or bircher muesli?
3. Whole wheat cereals and biscuits
Wholegrain cereals which are low in salt sugar, such as shredded whole wheat cereal or wheat biscuits, make a better choice when it comes to standard breakfast cereals.
Watch out, as many well-known cereals that come with fruit fillings, frosting or chocolate chips tend to have higher amounts of sugar.
Instead choose the original versions and boost the flavour by adding fresh fruit such as banana or berries, nuts and seeds, and low fat milk or yogurt.
A 45g serving contains:
- Energy 685kJ / 162kcal, 8% of your RI
- Fat 1.0g, 1% of your RI
- Saturates 0.2g, 1% of your RI
- Sugars 0.3g, 0% of your RI
- Salt 0.02g, 0% of your RI
4. Bran flakes
Bran flakes, mixed grain or malted wheat cereals are wholegrain cereals, which means they are high in fibre. Wholegrains are good for your digestion and your heart.
While these cereals are healthier than low-fibre cereals, they often have extra sugar and/or salt added.
For an even healthier start to the day, swap to a shredded whole wheat, wheat biscuit or no added sugar or salt muesli (see above). These options are lower in sugar and salt.
A 30g serving contains:
- Energy 453kJ / 107kcal, 5% of your RI
- Fat 0.7g, 1% of your RI
- Saturates 0.1g, 1% of your RI
- Sugars 4.2g, 5% of your RI
- Salt 0.2g, 3% of your RI
5. Muesli with added sugar
Muesli can be a healthy choice, but it’s important to check that it has no added sugar or salt, or it can be almost as sugary as a bowl of frosted flakes.
You’ll still get some health benefits from the nuts, grains and fruit but these will come with free sugars which are not good for our health. By choosing a no-added sugar muesli you'll get all the benefits but without the sugary downside.
A 45g serving contains:
- Energy710kJ / 168kcal, 8% of your RI
- Fat2.5g, 4% of your RI
- Saturates0.4g, 2% of your RI
- Sugars9.5g, 11% of your RI
- Salt0.13g, 2% of your RI
See ourinfographicof how much sugar is in different foods.
6. Cornflakes
While cornflakes or puffed rice served with low-fat milk can be part of a healthy breakfast, they are low in fibre so they are not as good a choice as wholegrain cereal.
Adding a piece of fruit will help to balance your breakfast as well as making it more filling to eat.
These cereals, and their wholegrain equivalents, usually come with added sugar and salt but also often have added vitamins and minerals which can be a helpful addition for your overall health.
Other low-fibre unsweetened cereals (like crisped rice or malted flakes) will be similar from a heart health point of view.
Salt levels do vary between the brands so make sure you check the nutritional labels before you buy.
A 30g serving contains:
- Energy 481kJ / 113kcal, 6% of your RI
- Fat 0.3g, 0% of your RI
- Saturates 0.1g, 1% of your RI
- Sugars 2.4g, 3% of your RI
- Salt 0.34g, 6% of your RI
7. Sugar-frosted cornflakes
Sugar-frosted cornflakes are high in sugar and low in fibre as well as usually coming with added salt. Sugar-frosted flakes can be nutritionally similar to other sweetened cereals like chocolate rice cereals, or honey-nut coated cereals.
A healthier option is to switch to an unsweetened cereal, like cornflakes or puffed rice, and add some fruit for sweetness that counts towards your five-a-day.
A 30g serving contains:
- Energy 478kJ / 113kcal, 6% of your RI
- Fat 0.2g, 0% of your RI
- Saturates 0.0, 0% of your RI
- Sugars 11g, 12% of your RI
- Salt 0.25g, 4% of your RI
8. Granola with dried fruit, nuts or seeds
This sounds healthy but isn’t, as it’s high in fat and sugar. An average portion of granola with nuts is 60g, which without milk packs in 270 kcal and 12.3g fat.
Althoughnuts are a source of healthy unsaturated fats, of which 2.8g of the fat per portion is saturated fat. Serve this with 125ml of full fat milk and this adds another 81 kcal and 4.6g of fat of which 2.9g is saturated fat. Which is why it made our list of 12 foods you wouldn’t believe are so fatty.
Why not try swapping granola for heart-healthy no-added sugar muesli?
A 45g serving contains:
- Energy 790kJ / 188kcal, 9% of your RI
- Fat 5.3g, 8% of your RI
- Saturates 0.7g, 4% of your RI
- Sugars 9.6g, 11% of your RI
- Salt 0.01, 0% of your RI
9. Granola with chocolate
Like regular granola, granola with chocolate is rich in fat and sugar, but with chocolate added, which means even more fat and sugar!
Granola with chocolate is best enjoyed as an occasional treat.
A 45g serving contains:
- Energy 813kJ / 193kcal, 10% RI
- Fat 5.9g, 8% RI
- Saturates 1.5g, 8% RI
- Sugars 8.7g, 10% RI
- Salt 0.01g, 0% RI
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Updated 22 April 2024
