Find the 20 Low Calorie Cereals to Buy, plus low calorie cereal milk, toppings and more information to ensure you’re having the best healthy breakfast.
Starting your day with a nutritious and filling breakfast sets the tone for a productive day ahead. Cereals have long been a popular breakfast choice, offering convenience and a variety of flavors.
However, many cereals on the market are packed with sugar and high in calories, which can hinder your health goals. To help you make healthier choices, I have curated a list of the top 20 low-calorie cereals to buy.
These options are not only delicious but also provide the necessary nutrients to fuel your body throughout the day. Let’s dive in and discover some fantastic low-calorie cereal options!
20 Low Calorie Cereals to Buy
When it comes to low-calorie cereals, there is a wide array of options available to suit different tastes and preferences. I have curated a list of the top 20 low-calorie cereals that will satisfy your morning cravings without sabotaging your calorie goals.
Let’s take a closer look at each cereal:
1. Special K Original
Special K Original is a classic choice that offers a light and crispy texture.
It is low in fat and provides a good source of protein, making it a satisfying option to kickstart your day.
- Calories: 120
- Fat: 0.5g
- Fiber: 0g
- Sugar: 4g
- Carbohydrates: 24g
- Protein: 2g
2. Kashi GOLEAN Original
Kashi GOLEAN Original is a high-fiber cereal packed with protein to keep you feeling full and energized throughout the morning.
It contains a blend of crunchy fibers, including wheat, bran, and soy, providing a wholesome and nutritious breakfast choice.
- Calories: 140
- Fat: 1g
- Fiber: 10g
- Sugar: 6g
- Carbohydrates: 30g
- Protein: 12g
3. Nature’s Path Organic Heritage Flakes
Nature’s Path Organic Heritage Flakes combine ancient grains like kamut khorasan wheat, quinoa, and oats to create a hearty and flavorful cereal.
With a touch of sweetness and a satisfying crunch, this cereal is a nutritious and delicious way to start your day.
- Calories: 120
- Fat: 1.5g
- Fiber: 3g
- Sugar: 4g
- Carbohydrates: 25g
- Protein: 2g
4. Barbara’s Original Puffins
Barbara’s Original Puffins are light and crispy corn-based cereals that are low in fat and high in fiber.
With their delightful crunch and just a hint of sweetness, they provide a guilt-free breakfast option that doesn’t compromise on taste.
- Calories: 90
- Fat: 1g
- Fiber: 5g
- Sugar: 5g
- Carbohydrates: 23g
- Protein: 2g
5. Post Shredded Wheat Original
Post Shredded Wheat Original is a classic choice made from 100% whole wheat.
These bite-sized biscuits are free from added sugar and provide a good source of fiber, making them a wholesome and nourishing breakfast option.
- Calories: 160
- Fat: 0g
- Fiber: 6g
- Sugar: 0g
- Carbohydrates: 39g
- Protein: 5g
6. Kellogg’s All-Bran Bran Buds
Kellogg’s All-Bran Bran Buds are small bran cereal nuggets that are rich in fiber.
They can be enjoyed on their own or mixed with yogurt or milk for added creaminess. This cereal helps support a healthy digestive system and keeps you feeling full.
- Calories: 80
- Fat: 1g
- Fiber: 13g
- Sugar: 6g
- Carbohydrates: 41g
- Protein: 3g
7. Annie’s Organic Frosted Oat Flakes
Annie’s Organic Frosted Oat Flakes combine the goodness of whole grain oats with a touch of sweetness.
Made with organic ingredients and free from artificial flavors, this cereal offers a delightful crunch and a hint of frosting, making it a hit among both kids and adults.
- Calories: 130
- Fat: 1.5g
- Fiber: 3g
- Sugar: 10g
- Carbohydrates: 29g
- Protein: 2g
8. Fiber One Original
Fiber One Original is a high-fiber cereal that provides an excellent way to boost your daily fiber intake.
With zero grams of sugar and only 60 calories per serving, this cereal is a great choice for those watching their calorie and sugar intake.
- Calories: 60
- Fat: 1g
- Fiber: 14g
- Sugar: 0g
- Carbohydrates: 25g
- Protein: 2g
9. Arrowhead Mills Organic Amaranth Flakes
Arrowhead Mills Organic Amaranth Flakes offer a unique and nutritious cereal option.
Made from organic amaranth grains, these flakes provide a good source of protein and fiber, as well as essential vitamins and minerals.
- Calories: 120
- Fat: 1.5g
- Fiber: 3g
- Sugar: 4g
- Carbohydrates: 25g
- Protein: 3g
10. Cascadian Farm Organic Purely O’s
Cascadian Farm Organic Purely O’s are a simple yet delicious choice for a low-calorie cereal.
Made from whole grain oats and wheat, this cereal is lightly sweetened and provides a good source of fiber to keep you feeling satisfied until your next meal.
- Calories: 100
- Fat: 1g
- Fiber: 3g
- Sugar: 1g
- Carbohydrates: 23g
- Protein: 3g
11. Quaker Oatmeal Squares Brown Sugar
Quaker Oatmeal Squares Brown Sugar is a flavorful cereal option that combines the goodness of whole grain oats with a touch of brown sugar sweetness.
Packed with fiber and protein, this cereal will keep you feeling satisfied and energized throughout the morning.
- Calories: 210
- Fat: 3.5g
- Fiber: 6g
- Sugar: 9g
- Carbohydrates: 44g
- Protein: 6g
12. Nature’s Path Organic Corn Flakes
Nature’s Path Organic Corn Flakes are a simple yet delicious choice for those looking for a low-calorie cereal.
Made from organic corn, these flakes are light, crispy, and lightly sweetened, providing a satisfying crunch to start your day.
- Calories: 110
- Fat: 0.5g
- Fiber: 2g
- Sugar: 2g
- Carbohydrates: 25g
- Protein: 2g
13. Kashi Heart to Heart Honey Toasted Oat Cereal
Kashi Heart to Heart Honey Toasted Oat Cereal offers a combination of heart-healthy whole grains and a touch of honey sweetness.
With its delightful crunch and nutritional profile, this cereal is a great choice for those looking for a low-calorie and heart-healthy breakfast option.
- Calories: 120
- Fat: 1g
- Fiber: 5g
- Sugar: 6g
- Carbohydrates: 26g
- Protein: 4g
14. General Mills Cheerios
General Mills Cheerios are a classic and beloved cereal choice for many.
Made from whole grain oats and free from artificial flavors or colors, these iconic O-shaped cereals are not only low in calories but also provide a good source of fiber.
- Calories: 110
- Fat: 2g
- Fiber: 3g
- Sugar: 1g
- Carbohydrates: 22g
- Protein: 3g
15. Nature’s Path Organic Millet Rice Flakes
Nature’s Path Organic Millet Rice Flakes offer a gluten-free and low-calorie cereal option.
Made from a blend of millet and rice, these flakes are light, crispy, and versatile. Enjoy them with milk or yogurt and add your favorite fruits or nuts for extra flavor and nutrition.
- Calories: 100
- Fat: 0.5g
- Fiber: 1g
- Sugar: 0g
- Carbohydrates: 24g
- Protein: 2g
16. Post Grape-Nuts
Post Grape-Nuts are a hearty and crunchy cereal option that is packed with fiber and protein.
Made from whole grain wheat and barley, these small nuggets are a delicious addition to your breakfast routine, providing long-lasting energy to start your day right.
- Calories: 210
- Fat: 1g
- Fiber: 7g
- Sugar: 6g
- Carbohydrates: 46g
- Protein: 6g
17. Bob’s Red Mill Gluten-Free Whole Grain Brown Rice Farina
Bob’s Red Mill Gluten-Free Whole Grain Brown Rice Farina is a nutritious and gluten-free cereal option.
Made from whole grain brown rice, this hot cereal provides a warm and comforting start to your day. It is rich in fiber and has no added sugars, making it suitable for those with dietary restrictions.
- Calories: 130
- Fat: 1.5g
- Fiber: 2g
- Sugar: 0g
- Carbohydrates: 27g
- Protein: 3g
18. Quaker Lower Sugar Instant Oatmeal
Quaker Lower Sugar Instant Oatmeal is a convenient and delicious choice for oatmeal lovers.
With lower sugar content compared to regular oatmeal varieties, this instant oatmeal still provides the same great taste and nutritional benefits, including fiber and protein.
- Calories: 100
- Fat: 1.5g
- Fiber: 3g
- Sugar: 1g
- Carbohydrates: 19g
- Protein: 4g
19. Kellogg’s Rice Krispies
Kellogg’s Rice Krispies are a classic choice that brings a satisfying crunch to your breakfast.
Made from puffed rice, this low-calorie cereal is free from fat and offers a light and airy texture that is loved by both kids and adults.
- Calories: 110
- Fat: 0g
- Fiber: 0g
- Sugar: 4g
- Carbohydrates: 27g
- Protein: 1g
20. Nature’s Path Organic Sunrise Crunchy Maple
Nature’s Path Organic Sunrise Crunchy Maple cereal is a delightful blend of whole grains, flax seeds, and a touch of maple sweetness.
With its satisfying crunch and natural flavors, this cereal is a delicious way to start your day on a healthy note.
- Calories: 140
- Fat: 3g
- Fiber: 3g
- Sugar: 7g
- Carbohydrates: 26g
- Protein: 3g
The Best Low Calorie Milks for Cereal
Choosing the right milk to pair with your low-calorie cereal can make a significant difference in the overall nutritional content of your breakfast. If you’re watching your calorie intake, here are some of the best low-calorie milk options to consider:
- Almond Milk: Almond milk is a popular dairy-free alternative that is low in calories and provides a subtle nutty flavor. Unsweetened almond milk typically contains around 30-40 calories per cup, making it a great choice for those seeking a low-calorie cereal milk.
- Cashew Milk: Cashew milk is another creamy and delicious dairy-free milk option. It has a slightly thicker texture compared to almond milk and offers a rich and nutty taste. Unsweetened cashew milk typically contains around 25-50 calories per cup.
- Coconut Milk: Coconut milk is a flavorful and creamy option that adds a tropical twist to your cereal. Opt for unsweetened coconut milk, which contains around 45-60 calories per cup. It’s important to note that coconut milk is higher in fat compared to almond or cashew milk.
- Oat Milk: Oat milk has gained popularity for its creamy texture and mild flavor. It’s made from soaked oats and water, resulting in a smooth and slightly sweet milk alternative. Unsweetened oat milk typically contains around 90-120 calories per cup, so it’s still relatively low in calories.
- Soy Milk: Soy milk is a versatile and nutritious option for cereal. It provides a good source of protein and essential nutrients. Opt for unsweetened soy milk, which typically contains around 70-90 calories per cup.
- Skim Milk: If you prefer dairy milk, skim milk is a low-calorie option worth considering. Skim milk contains approximately 80-90 calories per cup and provides a good source of calcium and protein. It has a lighter consistency compared to whole milk.
- Rice Milk: Rice milk is a thin and mild-tasting milk alternative. It’s made from milled rice and water, and while it is low in calories, it’s important to note that it may be higher in carbohydrates compared to other milk alternatives. Unsweetened rice milk typically contains around 90-120 calories per cup.
When choosing a low-calorie milk for your cereal, be sure to check the nutritional information on the packaging to find the best option for your dietary needs and preferences. Additionally, consider any allergies or intolerances you may have when selecting a milk alternative.
Experiment with different low-calorie milks to find the one that suits your taste and pairs well with your favorite low-calorie cereals. Remember, the milk you choose can significantly impact the overall flavor and nutritional profile of your breakfast.
Low Calorie Cereal Toppings Ideas
Adding toppings to your low-calorie cereal can elevate the flavor and texture, making your breakfast even more enjoyable. However, it’s important to choose toppings that are also low in calories and provide additional nutritional benefits. Here are some delicious and nutritious low-calorie cereal topping ideas:
- Fresh Berries: Top your cereal with a handful of fresh berries such as strawberries, blueberries, or raspberries. They add a burst of sweetness and are packed with antioxidants and fiber.
- Sliced Banana: Add sliced bananas to your cereal for a naturally sweet and creamy topping. Bananas are a great source of potassium and provide a smooth texture to complement your cereal.
- Chopped Nuts: Sprinkle a small amount of chopped nuts like almonds, walnuts, or pistachios over your cereal for added crunch and healthy fats. Nuts also provide protein and essential nutrients.
- Chia Seeds: These tiny seeds are a nutritional powerhouse, rich in omega-3 fatty acids and fiber. Sprinkle a teaspoon of chia seeds on your cereal to boost its nutritional value.
- Greek Yogurt: Instead of using milk, try topping your cereal with a dollop of plain Greek yogurt. It adds creaminess, protein, and a tangy flavor to your breakfast.
- Cinnamon: Sprinkle a dash of cinnamon on your cereal for a warm and comforting flavor. Cinnamon is known for its antioxidant properties and can help regulate blood sugar levels.
- Unsweetened Coconut Flakes: Add a sprinkle of unsweetened coconut flakes for a tropical twist. Coconut flakes are low in calories and provide healthy fats and dietary fiber.
- Flaxseed Meal: Boost the fiber content of your cereal by adding a tablespoon of flaxseed meal. Flaxseeds are rich in omega-3 fatty acids and can help promote heart health.
- Vanilla Extract: Add a few drops of vanilla extract to your cereal for a hint of sweetness and aroma. Opt for natural vanilla extract without added sugars.
- Cacao Nibs: For a chocolatey flavor without the guilt, sprinkle a teaspoon of cacao nibs over your cereal. Cacao nibs are rich in antioxidants and provide a satisfying crunch.
Remember, portion control is key when adding toppings to your cereal. While these toppings are low in calories, it’s still important to enjoy them in moderation to maintain a balanced and healthy diet.
Incorporate these low-calorie cereal topping ideas into your breakfast routine to add variety and enhance the nutritional value of your morning meal.
Homemade Low Calorie Cereal Recipe
This low calorie cereal recipe is a great all-natural option. At just 96 calories it’s low in calories and as a bonus it’s packed with protein and good for you ingredients. I know you’ll love it!!
FAQs about Low-Calorie Cereals
Yes, low-calorie cereals can be filling when combined with milk or yogurt and topped with fruits or nuts. The addition of protein and fiber-rich ingredients enhances satiety and helps you stay satisfied until your next meal.
Absolutely! Incorporating low-calorie cereals into a balanced diet can support weight loss goals. They provide a nutritious and filling option that keeps you satisfied without contributing excessive calories.
Many of the cereals on this list are suitable for individuals with dietary restrictions. Some options are gluten-free, while others are organic or free from artificial additives. Always check the product labels or consult with your healthcare provider if you have specific dietary concerns.
Absolutely! Low-calorie cereals have come a long way in terms of taste. With advancements in food technology and an increasing focus on healthier alternatives, many low-calorie cereals now offer delicious flavors and satisfying textures.
Most of the cereals on our list are widely available in local grocery stores. However, availability may vary depending on your location. Check with your nearby supermarkets or consider purchasing online for a wider selection.
Final Thoughts
Choosing a low-calorie cereal doesn’t mean compromising on taste or nutrition. With my list of the top 20 low-calorie cereals to buy, you can enjoy a delicious and satisfying breakfast while keeping your calorie intake in check.
Whether you prefer classics like Special K and Cheerios or want to explore organic and gluten-free options, there’s a cereal on this list to suit your taste and dietary preferences.
Remember to pair your cereal with milk or yogurt and add fresh fruits or nuts for an extra nutritional boost. Start your day off right with a bowl of low-calorie cereal that nourishes your body and sets you up for success.
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