Top 10 healthiest cereals in Oz, ranked by a dietitian

Healthy – tick. Delicious – double tick!

Our healthiest cereals as rated by an expert. Image: Getty

Because breakfast is still the most important meal of the day - so make sure you're starting the day right. Dietitian Melissa Meier ranks Australia's healthiest breakfast cereals, from ten to number one. 

A healthy morning meal supplies your body with the energy you need to get through the day.

Plus, it provides essential vitamins and minerals that your body needs to function properly. Eating breakfast regularly also helps you to maintain a healthy weight, boosts your mental performance and reduces your chances of overeating later in the day. I told you it was good for you. 

The good news is, unlike what Instagram celebs and wellness gurus try to make you believe, a healthy breakfast does not have to be an acai smoothie made on coconut milk with hemp seeds, activated almonds and goji berries. A simple, healthy breakfast cereal (yes, they do exist!) makes for a perfect breakfast choice, and in fact, eating cereal for brekkie has been associated with a range of health perks.

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1. Made with wholegrains

Wholegrains are nutrition superstars because they contain all three layers of the grain: the fibre-rich outer bran, the nutrient-rich germ in the core, and the starchy endosperm that makes up the rest of the grain. Refined grains, on the other hand, contain only the endosperm. To ensure you’re getting a dose of wholegrains in your cereal, look for words like wholegrain wheat, rolled oats and brown rice on the ingredients list.

2. High in fibre

Your goal is at least 10 grams of fibre per 100 grams – and the more, the better. A high-fibre cereal not only supports a healthy gut, but will keep you feeling full long after breakfast time.

3. Low in added sugar

Less than 15 grams of sugar per 100 grams is your target with sugar. If the cereal you’re looking at contains dried fruit, it’s okay to go a little higher than this, but you should scan the ingredients list to check there is minimal added sugar from additions like brown rice syrup, honey and maple syrup.

Oats are high in fibre.

4. Low in saturated fat

Coconut and coconut oil are big contributors to saturated fat when it comes to brekkie cereal. Although it has a health halo, coconut is rich in saturated fat, which isn’t good news for your heart. Aim for less than 3 grams of saturated fat per 100 grams.

To give you a helping hand with choosing a healthy cereal to break your fast, I’ve rounded up ten of the best brekkie cereals you’ll find on supermarket shelves.

10 healthiest breakfast cereals in Australia

1. Freedom Food's Barley+ Muesli Apple & Sultana

Freedom Food's Barley+ Muesli Apple & Sultana.

Per 50g serve: 740kJ (177cal), 6.2g protein, 0.7g sat fat, 23.8g carbs, 12g sugar, 13.1g fibre, 6mg sodium.

2. Kellogg’s All Bran Original

Kellogg’s All Bran Original.

Per 45g serve: 620kJ (148cal), 6.3g protein, 0.2g sat fat, 21.7g carbs, 7.5g sugar, 12.6g fibre, 162mg sodium.

3. Food For Health Simply Fibre Muesli

Food For Health Simply Fibre Muesli.

 Per 50g serve: 760kJ (182cal), 6g protein, 0.9g sat fat, 19.1g carbs, 0.8g sugar, 8.3g fibre, 6mg sodium.

4. Freedom Foods Active Balance Buckwheat & Quinoa

Freedom Foods Active Balance Buckwheat & Quinoa.

Per 50g serve: 780kJ (187cal), 4.9g protein, 0.8g sat fat, 28.2g carbs, 2.4g sugar,7.5g fibre, 45mg sodium.

5. Carman’s 5 Grain & Seed Granola

Carman’s 5 Grain & Seed Granola.

Per 45g serve: 785kJ (187cal), 4.9g protein, 1g sat fat, 22.2g carbs, 4.6g sugar, 7.4g fibre, 23mg sodium.

6. Uncle Toby’s Plus Fibre 

Uncle Toby’s Plus Fibre.

Per 40g serve: 565kJ (135cal), 3.2g protein, 0.2g sat fat, 24.9g carbs, 9.3g sugar, 7.2g fibre, 40mg sodium.

7. Uncle Toby’s Shredded Wheat

Uncle Tobys Shredded Wheat Breakfast Cereal.

Per 47g serve: 700kJ (167cal), 4.3g protein, 0.2g sat fat, 32.9g carbs, 0.9g sugar, 6.2g fibre, 5mg sodium.

8. Macro Organic Honey Roasted Almond Bircher Muesli

Macro Organic Honey Roasted Almond Bircher Muesli.

Per 45g serve: 758kJ (181cal), 5.8g protein, 0.8g sat fat, 22.5g carbs, 2.5g sugar, 5.5g fibre.

9. Be Natural Wholegrain Mini Bites

Be Natural Mini Bites Organic Cereal.

Per 45g serve: 660kJ (158cal), 4.6g protein, 0.1g sat fat, 30.3g carbs, 3.9g sugar, 5.4g fibre, 2mg sodium.

10. Woolworths Great Start 5 Grains & Seeds

Woolworths Great Start Reduced Sugar Multigrain Cereal.

Per 45g serve: 835kJ (200cal), 5.5g protein, 0.9g sat fat, 25g carbs, 4.5g sugar, 4.5g fibre, 58mg sodium.

Melissa Meier is a Sydney-based accredited practising dietitian. You can connect with her at www.honestnutrition.com.au or on Instagram @honest_nutrition.

Originally published as Top 10 healthiest cereals in Oz, ranked by a dietitian